Upper Body only with the Rope
Full Workout Routine
Arms Superset Round 1
Additional Videos
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How to: triceps rope extension?
Here are a few most important tips if you want to maximize your triceps gains. -
Common mistakes beginner make
Avoid these mistakes from this video and learn the proper form!
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Rope Triceps Extension - Set 1
Weight: not too heavy (example: 12kg). *If the weight is too heavy, you will not be able to squeeze the triceps at the end of the positive rep and to finish with fully straight arms (where you hold for 2 seconds - squeeze).
Reps: 15 -
Rope Biceps Curls - Set 1
Weight: not too heavy (example: 15kg).
Reps: 15 -
Rest: 1 m
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Rope Triceps Extension - Set 2
Weight: slightly heavier (example: 15kg). *If the weight is too heavy, you will not be able to squeeze the triceps at the end of the positive rep and to finish with fully straight arms (where you hold for 2 seconds - squeeze).
Reps: 12 -
Rope Biceps Curls - Set 2
Weight: heavier (example: 17kg).
Reps: 12 -
Rest: 1 m
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Rope Triceps Extension - Set 3
Weight: slightly heavier (example: 17kg). *If the weight is too heavy, you will not be able to squeeze the triceps at the end of the positive rep and to finish with fully straight arms (where you hold for 2 seconds - squeeze).
Reps: 12 -
Rope Biceps Curls - Set 3
Weight: heavier (example: 20kg).
Reps: 12 -
Rest: 1 m
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Rope Triceps Extension - Set 4
Weight: same as in the previous 3rd set (example: 17kg). *If the weight is too heavy, you will not be able to squeeze the triceps at the end of the positive rep and to finish with fully straight arms (where you hold for 2 seconds - squeeze).
Reps: 10 -
Rope Biceps Curls - Set 4
Weight: just slightly heavier (example: 22kg).
Reps: 10 -
Rest: 1m 30s
Shoulders Giant Set Round 2
Additional Videos
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Face Pull for the rear deltoids, not trapezius !
Here, my GymZilla colleague presents 2 variations for the face pull exercise. Some tips that you should follow and mistakes to avoid are included. Find out how to engage only the rear deltoids and not the trapezius.
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Face Pull - Set 1
Weight: not too heavy (example: 12kg). *With too heavy weights, you will engage the trapezius more than the rear deltoids.
Reps: 12 -
Cable Upright Row - Set 1
Weight: not too heavy (example: 12kg)
Reps: 12 -
Rope Front Raises - Set 1
Weight: not too heavy (example: 12kg).
Reps: 12 -
Rest: 1m 30s
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Face Pull - Set 2
Weight: slightly heavier (example: 12kg). *With too heavy weights, you will engage the trapezius more than the rear deltoids.
Reps: 12 -
Cable Upright Row - Set 2
Weight: slightly heavier (example: 15kg)
Reps: 12 -
Rope Front Raises - Set 2
Weight: heavier (example: 15kg).
Reps: 12 -
Rest: 1m 30s
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Face Pull - Set 3
Weight: slightly heavier (example: 15kg). *With too heavy weights, you will engage the trapezius more than the rear deltoids.
Reps: 10 -
Cable Upright Row - Set 3
Weight: slightly heavier (example: 17kg)
Reps: 10 -
Rope Front Raises - Set 3
Weight: slightly heavier (example: 17kg).
Reps: 10 -
Rest: 1m 30s
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Face Pull - Set 4
Weight: same as in the previous 3rd set (example: 15kg). *With too heavy weights, you will engage the trapezius more than the rear deltoids.
Reps: 10 -
Cable Upright Row - Set 4
Weight: same as in the previous 3rd set (example: 17kg)
Reps: 10 -
Rope Front Raises - Set 4
Weight: same as in the previous 3rd set (example: 17kg).
Reps: 10 -
Rest: 1m 30s
Back Giant Set Round 3
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Standing Cable Row - Set 1
Weight: not too heavy (example: 15kg)
Reps: 12 -
Sitting Rope Lat Pulldown - Set 1
Weight: not too heavy (example: 15kg)
Reps: 12 -
Cable Deadlift - Set 1
Weight: not too heavy (example: 20kg).
Reps: 12 -
Rest: 1m 30s
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Standing Cable Row - Set 2
Weight: slightly heavier (example: 17kg)
Reps: 12 -
Sitting Rope Lat Pulldown - Set 2
Weight: slightly heavier (example: 17kg)
Reps: 12 -
Cable Deadlift - Set 2
Weight: heavier (example: 25kg).
Reps: 12 -
Rest: 1m 30s
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Standing Cable Row - Set 3
Weight: slightly heavier (example: 20kg)
Reps: 10 -
Sitting Rope Lat Pulldown - Set 3
Weight: slightly heavier (example: 20kg)
Reps: 10 -
Cable Deadlift - Set 3
Weight: heavier (example: 35kg).
Reps: 10 -
Rest: 1m 30s
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Standing Cable Row - Set 4
Weight: same as in the previous 3rd set (example: 20kg)
Reps: 10 -
Sitting Rope Lat Pulldown - Set 4
Weight: same as in the previous 3rd set (example: 20kg)
Reps: 10 -
Cable Deadlift - Set 4
Weight: heavier (example: 40kg).
Reps: 10 -
Rest: 1m 30s
Kneeling Cable Crunches Round 4
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Kneeling Cable Crunches - Set 1
Weight: not too heavy (example: 15kg)
Reps: 20 -
Rest: 1 m
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Kneeling Cable Crunches - Set 2
Weight: slightly heavier (example: 17kg)
Reps: 20 -
Rest: 1 m
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Kneeling Cable Crunches - Set 3
Weight: slightly heavier (example: 20kg)
Reps: 15 -
Rest: 1 m
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Kneeling Cable Crunches - Set 4
Weight: slightly heavier or the same as in the previous set (example: 22kg / 20kg)
Reps: 15 -
Rest: 1 m
Featured Workouts
Explore Workouts
You only need the rope and the cable machine. No chest exercises.
For this workout, you only need the rope and the cable machine. You will engage the shoulders, arms, back, and the abs. The chest is not included in this workout, as the previous day was fully dedicated to the chest. The workout has only 1 superset, 2 giant sets, and 1 single exercise.
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