Full Upper Body with cables
Full Workout Routine
2-min warm-up Warm-up
-
Head - up and down
Reps: 10 -
Head - left and right
Reps: 20 -
Head - rotation
Reps: 20 -
shoulder circles to the back
Reps: 10 -
shoulder circles to the front
Reps: 10 -
Move Arms to the side
Reps: 10 -
Move Arms up and down
Reps: 10 -
Upper body twist
Reps: 20 -
Rest: 1m 30s
Giant set - 6 exercises Round 1
Additional Videos
-
How to: Cable Rope Triceps Extension?
Learn the proper form if you want to hit the lateral triceps head to the max. -
Mistakes for Rope triceps extension
Follow my tips on how to perform this exercise correctly.
-
Rope Cable Biceps Curls - Set 1
Weight: The starting weight is not too heavy (example: 15kg).
Reps: 10 -
Cable Bar Biceps Curls - Set 1
Weight: The starting weight is not too heavy (example: 15kg).
Reps: 10 -
Face Pull - Set 1
Weight: The starting weight is not too heavy (example: 15kg).
Reps: 10 -
Cable Upright Row - Set 1
Weight: The starting weight is not too heavy (example: 15kg).
Reps: 10 -
Triceps Rope Extension - Set 1
Weight: The starting weight is not too heavy (example: 12kg). *If you go too heavy here, you will not be able to finish with straight arms and make a 2-second squeeze (hold) at the end of the positive part of the rep.
Reps: 10 -
Triceps Pushdown - Set 1
Weight: The starting weight is not too heavy (example: 15kg). *If you go too heavy here, you will not be able to finish with straight arms and make a 2-second squeeze (hold) at the end of the positive part of the rep.
Reps: 10 -
Rest: 2 m
-
Rope Cable Biceps Curls - Set 2
Weight: heavier than in the 1st set (example: 20kg).
Reps: 10 -
Cable Bar Biceps Curls - Set 2
Weight: heavier than in the 1st set (example: 20kg).
Reps: 10 -
Face Pull - Set 2
Weight: slightly heavier than in the 1st set (example: 17kg).
Reps: 10 -
Cable Upright Row - Set 2
Weight: heavier than in the 1st set (example: 20kg).
Reps: 10 -
Triceps Rope Extension - Set 2
Weight: slightly heavier than in the 1st set (example: 15kg). *If you go too heavy here, you will not be able to finish with straight arms and make a 2-second squeeze (hold) at the end of the positive part of the rep.
Reps: 10 -
Triceps Pushdown - Set 2
Weight: slightly heavier than in the 1st set (example: 20kg). *If you go too heavy here, you will not be able to finish with straight arms and make a 2-second squeeze (hold) at the end of the positive part of the rep.
Reps: 10 -
Rest: 2 m
-
Rope Cable Biceps Curls - Set 3
Weight: the same as in the 2nd set (example: 20kg).
Reps: 10 -
Cable Bar Biceps Curls - Set 3
Weight: the same as in the 2nd set (example: 20kg).
Reps: 10 -
Face Pull - Set 3
Weight: the same as in the 2nd set (example: 17kg).
Reps: 10 -
Cable Upright Row - Set 3
Weight: the same as in the 2nd set (example: 20kg).
Reps: 10 -
Triceps Rope Extension - Set 3
Weight: the same as in the 2nd set (example: 15kg). *If you go too heavy here, you will not be able to finish with straight arms and make a 2-second squeeze (hold) at the end of the positive part of the rep.
Reps: 10 -
Triceps Pushdown - Set 3
Weight: the same as in the 2nd set (example: 20kg). *If you go too heavy here, you will not be able to finish with straight arms and make a 2-second squeeze (hold) at the end of the positive part of the rep.
Reps: 10 -
Rest: 2 m
Back Superset Round 2
Additional Videos
-
How to retract shoulder blades?
to engage the back to the max, follow our short instructions for both exercises. -
How to: straight arm lat pulldown?
This is the variation with a rope, but the same principles apply to the cable bar pulldown.
-
Straight Arm Lat Pulldown - Set 1
Weight: not too heavy (example: 12kg).
Reps: 12 -
Standing Cable Row - Set 1
Weight: not too heavy for a start (example: 20kg)
Reps: 12 -
Rest: 1m 30s
-
Straight Arm Lat Pulldown - Set 2
Weight: increase slightly (example: 15kg).
Reps: 12 -
Standing Cable Row - Set 2
Weight: increase (example: 25kg)
Reps: 12 -
Rest: 1m 30s
-
Straight Arm Lat Pulldown - Set 3
Weight: increase slightly (example: 17kg).
Reps: 10 -
Standing Cable Row - Set 3
Weight: increase (example: 30kg)
Reps: 10 -
Rest: 2 m
Chest Superset Round 3
Additional Videos
-
Cable Chest Fly Mistake !
Avoid this mistake. No matter the height of the cable machine, avoid the mistake from the video. -
Cable Chest Fly vs. Press !
People, especially beginners think that cable chest fly and cable chest press are the same. In this video, you will learn the difference. For the sake of this workout, you have to do the chest cable FLY ! -
Single Arm Cable Press - Short edition
This is the short HOW TO edition of 20 seconds. Here, you will learn the basics. -
Single Arm Cable Press - Extended edition
This is the extended HOW TO edition of 2 minutes. Here, You will learn some advanced techniques you need to know for this exercise.
-
Single Arm Cable Press - Set 1
Weight: very light (example: 10kg). *Do not go too heavy here as this is an isolation exercise.
Reps: 10 per arm -
Chest Cable Fly - Set 1
Weight: not too heavy (example: 10kg per side)
Reps: 10 -
Rest: 1m 30s
-
Single Arm Cable Press - Set 2
Weight: just slightly heavier (example: 12kg). *Do not go too heavy here as this is an isolation exercise.
Reps: 10 per arm -
Chest Cable Fly - Set 2
Weight: slightly heavier (example: 12kg per side)
Reps: 10 -
Rest: 1m 30s
-
Single Arm Cable Press - Set 3
Weight: the same as in the 2nd set (example: 12kg). *Do not go too heavy here as this is an isolation exercise.
Reps: 10 per arm -
Chest Cable Fly - Set 3
Weight: slightly heavier (example: 15kg per side)
Reps: 10 -
Rest: 2 m
Abs Superset Round 4
-
Standing Cable Crunches - Set 1
Weight: not too heavy (example: 20kg)
Reps: 10 -
Standing Side Cable Crunches - Set 1
Weight: not too heavy (example: 20kg)
Reps: 10 -
Rest: 1 m
-
Standing Cable Crunches - Set 2
Weight: heavier (example: 25kg)
Reps: 10 -
Standing Side Cable Crunches - Set 2
Weight: heavier (example: 25kg)
Reps: 10 -
Rest: 30s
-
Standing Cable Crunches - Set 3
Weight: the same as in the 2nd set (example: 25kg)
Reps: 10 -
Standing Side Cable Crunches - Set 3
Weight: the same as in the 2nd set (example: 25kg)
Reps: 10
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The best full upper body pump ever!
This is the most effective full upper body workout with giant sets and supersets. These hypertrophy techniques will help you build muscles fast. Whether you are a beginner or an advanced gym-goer, this workout is tough but brings results fast! The weight here is not important. The reps are important, so you can always lower the weight in the mid-set.
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