Chest workout only with the cable machine

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3.3k

407

142

3.3k

Only Cable Machine

Chest - Inner chest - Lower chest - Middle chest - Side chest Upper chest -

💀 Hardcore

1 hour

8 Exercises

Full Workout Routine

Quick warm-up Warm-up

5-min Warm up

Completed
Rest: 1 m
Singer arm Cable Fly - warm up

Weight: light (example: 5kg). Faster tempo.

Reps: 20 per arm

Completed
Rest: 1 m

Single arm Cable Press Round 1

Additional Videos

Single arm Cable Press - Extended

This is all you need to know about single arm cable press.

Single arm Cable Press - Set 1

Weight: not too heavy (example: 10kg). *With too heavy weights, you will not be able to squeeze the inner part of the chest at the end of a positive rep, and other muscles will be engaged more than the chest.

Reps: 15 per arm

Completed
Rest: 1m 30s
Single arm Cable Press - Set 2

Weight: same as in the 1st set (example: 10kg). *With too heavy weights, you will not be able to squeeze the inner part of the chest at the end of a positive rep, and other muscles will be engaged more than the chest.

Reps: 15 per arm

Completed
Rest: 1m 30s
Single arm Cable Press - Set 3

Weight: slightly heavier (example: 12kg). *With too heavy weights, you will not be able to squeeze the inner part of the chest at the end of a positive rep, and other muscles will be engaged more than the chest.

Reps: 12 per arm

Completed
Rest: 1m 30s
Single arm Cable Press - Set 4

Weight: same as in the 3rd set (example: 12kg). *With too heavy weights, you will not be able to squeeze the inner part of the chest at the end of a positive rep, and other muscles will be engaged more than the chest.

Reps: 12 per arm

Completed
Rest: 1m 30s

Cable Press Triset Round 2

Additional Videos

All about 3 cable press variations !

Here, you will learn everything you need to know about the 3 variations of the cable chest press.
Cable Press vs. Cable fly!

Beginners make mistakes here, so you need to learn the key difference.

High to Low Cable Press - Set 1

Weight: not too heavy (example: 10kg). *Watch the additional video above.

Reps: 10

Completed
Shoulder Line Cable Press - Set 1

Weight: not too heavy (example: 10kg). *Watch the additional video above.

Reps: 10

Completed
Lot to High Cable Press - Set 1

Weight: not too heavy (example: 10kg). *Watch the additional video above.

Reps: 10

Completed
Rest: 2 m
High to Low Cable Press - Set 2

Weight: same weight (example: 10kg). *Watch the additional video above.

Reps: 10

Completed
Shoulder Line Cable Press - Set 2

Weight: same weight (example: 10kg). *Watch the additional video above.

Reps: 10

Completed
Lot to High Cable Press - Set 2

Weight: same weight (example: 10kg). *Watch the additional video above.

Reps: 10

Completed
Rest: 2 m
High to Low Cable Press - Set 3

Weight: slightly heavier (example: 12kg).

Reps: 8

Completed
Shoulder Line Cable Press - Set 3

Weight: slightly heavier (example: 12kg).

Reps: 8

Completed
Lot to High Cable Press - Set 3

Weight: if the weight is too heavy lower it slightly (example: 8-10kg).

Reps: 8

Completed
Rest: 2 m
High to Low Cable Press - Set 4

Weight: same as in the previous 3rd set (example: 12kg).

Reps: 8

Completed
Shoulder Line Cable Press - Set 4

Weight: same as in the previous 3rd set (example: 12kg).

Reps: 8

Completed
Lot to High Cable Press - Set 4

Weight: if the weight is too heavy lower it slightly (example: 8-10kg).

Reps: 8

Completed
Rest: 2 m

Cable Fly Triset Round 3

Additional Videos

3 Cable Fly Variations

Here is everything you need to know about all 3 cable fly variations.

High tp Low Cable Fly - Set 1

Weight: not too heavy (example: 8kg). *Watch the additional video above.

Reps: 10

Completed
Shoulder Line Cable Fly - Set 1

Weight: not too heavy (example: 8kg). *Watch the additional video above.

Reps: 10

Completed
Low to High Cable Fly - Set 1

Weight: not too heavy (example: 8kg). *Watch the additional video above.

Reps: 10

Completed
Rest: 2 m
High tp Low Cable Fly - Set 2

Weight: same weight (example: 8kg). *Watch the additional video above.

Reps: 10

Completed
Shoulder Line Cable Fly - Set 2

Weight: same weight (example: 8kg). *Watch the additional video above.

Reps: 10

Completed
Low to High Cable Fly - Set 2

Weight: same weight (example: 8kg). *Watch the additional video above.

Reps: 10

Completed
Rest: 2 m
High tp Low Cable Fly - Set 3

Weight: slightly heavier (example: 10kg).

Reps: 8

Completed
Shoulder Line Cable Fly - Set 3

Weight: slightly heavier (example: 10kg).

Reps: 8

Completed
Low to High Cable Fly - Set 3

Weight: slightly heavier (example: 10kg).

Reps: 8

Completed
Rest: 2 m
High tp Low Cable Fly - Set 4

Weight: same as in the previous 3rd set (example: 10kg).

Reps: 8

Completed
Shoulder Line Cable Fly - Set 4

Weight: same as in the previous 3rd set (example: 10kg).

Reps: 8

Completed
Low to High Cable Fly - Set 4

Weight: same as in the previous 3rd set (example: 10kg), or lower it to 8kg if it is too heavy for you to do 8 reps.

Reps: 8

Completed
Rest: 2 m

Cable Chest Pullover Round 4

Cable Chest Pullover - Set 1

Weight: not too heavy (example: 15kg).

Reps: 12

Completed
Rest: 1 m
Cable Chest Pullover - Set 2

Weight: slightly heavier (example: 17kg).

Reps: 12

Completed
Rest: 1 m
Cable Chest Pullover - Set 3

Weight: slightly heavier (example: 20kg).

Reps: 10

Completed
Rest: 1m 30s
Cable Chest Pullover - Set 3

Weight: slightly heavier (example: 22kg).

Reps: 10

Completed

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Workout Description

You will need only the cable machine & nothing else!

You will need only the cable machine for this workout and nothing else. The workout has 2 single and 2 triset exercises in total.

GymZilla Tribe

@gymzilla-tribe

A diverse team comprising over 20 professional bodybuilders, powerlifters, bikini competitors, and fighters, alongside experienced personal trainers, aim to spread their fitness expertise to others.

123 Exercises 62 Workouts 1 Programs

Only Cable Machine

Full Workout Routine

Quick warm-up Warm-up

5-min Warm up

Singer arm Cable Fly - warm up

Single arm Cable Press Round 1

Additional Videos

Single arm Cable Press - Extended

Single arm Cable Press - Set 1

Single arm Cable Press - Set 2

Single arm Cable Press - Set 3

Single arm Cable Press - Set 4

Cable Press Triset Round 2

Additional Videos

All about 3 cable press variations !

Cable Press vs. Cable fly!

High to Low Cable Press - Set 1

Shoulder Line Cable Press - Set 1

Lot to High Cable Press - Set 1

High to Low Cable Press - Set 2

Shoulder Line Cable Press - Set 2

Lot to High Cable Press - Set 2

High to Low Cable Press - Set 3

Shoulder Line Cable Press - Set 3

Lot to High Cable Press - Set 3

High to Low Cable Press - Set 4

Shoulder Line Cable Press - Set 4

Lot to High Cable Press - Set 4

Cable Fly Triset Round 3

Additional Videos

3 Cable Fly Variations

High tp Low Cable Fly - Set 1

Shoulder Line Cable Fly - Set 1

Low to High Cable Fly - Set 1

High tp Low Cable Fly - Set 2

Shoulder Line Cable Fly - Set 2

Low to High Cable Fly - Set 2

High tp Low Cable Fly - Set 3

Shoulder Line Cable Fly - Set 3

Low to High Cable Fly - Set 3

High tp Low Cable Fly - Set 4

Shoulder Line Cable Fly - Set 4

Low to High Cable Fly - Set 4

Cable Chest Pullover Round 4

Cable Chest Pullover - Set 1

Cable Chest Pullover - Set 2

Cable Chest Pullover - Set 3

Cable Chest Pullover - Set 3

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Chest: Focus on Isolation

1 hour chest workout

Chest & Back workout (50 min)

GymZilla Tribe

Additional Videos

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