Full Workout Routine
5-min warm up routine Warm-up
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5-min shoulders warm up routine
Reps: 5 min -
Rest: 1 m
Cable Lateral Raises Round 1
Additional Videos
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How to: Cable Lateral Raises
Here is everything you need to know about cable lateral raises.
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Cable Lateral Raises - Set 1
Weight: lighter (example: 8kg).
Reps: 15 per arm -
Rest: 1m 30s
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Cable Lateral Raises - Set 2
Weight: slightly heavier (example: 10kg).
Reps: 15 per arm -
Rest: 1m 30s
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Cable Lateral Raises - Set 3
Weight: slightly heavier (example: 12kg).
Reps: 15 per arm -
Rest: 1m 30s
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Cable Lateral Raises - Set 4
Weight: same as in the 3rd previous set (example: 12kg). Adjust the weight so you can do 15 reps with a full range of motion.
Reps: 15 per arm -
Rest: 1m 30s
Cable Single-arm Front Raises Round 2
Additional Videos
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How to: single arm front raises
Important tips and mistakes to avoid.
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Single Arm Raises- Set 1
Weight: light, as the goal is the isolation (example: 10kg).
Reps: 15 per arm -
Rest: 1m 30s
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Single Arm Raises- Set 2
Weight: slightly heavier (example: 12kg).
Reps: 12 per arm -
Rest: 1m 30s
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Single Arm Raises- Set 3
Weight: slightly heavier (example: 15kg).
Reps: 10 per arm -
Rest: 1m 30s
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Single Arm Raises- Set 4
Weight: same as in the previous 3rd set (example: 15kg).
Reps: 10 per arm -
Rest: 1m 30s
Cable Bent over Rear Delts Fly Round 4
Additional Videos
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Bent over Rear delt Fly
This is the variation with dumbbells, but the same principles apply to a cable rear delt fly variation. Just copy this for this cable workout routine.
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Cable Bent Over Fly - Set 1
Weight: light (example: 5kg). *The goal is the isolation. With too heavy weights you will engage the trapezius more than the rear deltoids.
Reps: 15 per arm -
Rest: 1m 30s
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Cable Bent Over Fly - Set 2
Weight: slightly heavier (example: 7kg). *The goal is the isolation. With too heavy weights you will engage the trapezius more than the rear deltoids.
Reps: 15 per arm -
Rest: 1m 30s
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Cable Bent Over Fly - Set 3
Weight: same as in the previous 2nd set (example: 7kg). *The goal is the isolation. With too heavy weights you will engage the trapezius more than the rear deltoids.
Reps: 15 per arm -
Rest: 1m 30s
Face Pull Round 5
Additional Videos
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How to Face Pulls for REAR DELTOIDS !
Usually, when people perform the face pull exercise, they engage mostly the trapezius instead of the rear deltoids. Here are 2 variations of the face pull exercise and a few tips from my GymZilla colleague about rear delts face pulls.
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Face Pull - Set 1
Weight: not too heavy (example: 15kg).
Reps: 15 -
Rest: 1 m
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Face Pull - Set 2
Weight: increase slightly (example: 17kg).
Reps: 12 -
Rest: 1 m
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Face Pull - Set 3
Weight: increase slightly (example: 20kg).
Reps: 12 -
Rest: 1m 30s
Cable Shrugs Round 6
Additional Videos
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How to: Cable Shrugs?
All you need to know about cable shrugs.
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Cable Shrugs - Set 1
Weight: not too heavy (example: 20kg)
Reps: 15 -
Rest: 1m 30s
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Cable Shrugs - Set 2
Weight: heavier (example: 30kg)
Reps: 10 -
Rest: 1m 30s
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Cable Shrugs - Set 3
Weight: heavier (example: 40kg)
Reps: 8 -
Rest: 1m 30s
Featured Workouts
Explore Workouts
Shoulder workouts only with the cable machine
If all gym machines/dumbbells are occupied, try this shoulder workout using only the cable machine. This workout consists of 6 exercises.
It is important to warm up properly, so you will find an additional video on a 5-minute warm-up routine.
Also, 4 exercises are explained in detail with additional videos.
Make sure not to rest more than 90 seconds between sets and exercises.
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