Cable Machine Workout — Reps and Routine

Warm-up (5–10 minutes)

• Light cardio (5 minutes): treadmill walk, bike, or row.

• Dynamic mobility: arm circles, shoulder dislocations with band, torso twists.

• 1–2 warm-up sets per movement at ~50% working load for first exercise.

Full-body cable routine (3 rounds, 8–12 reps unless noted) Perform the circuit 3 times. Rest 60–90 seconds between rounds. Use a controlled tempo (2 seconds concentric, 2 seconds eccentric) and choose a weight that makes the last 2 reps challenging while maintaining form.

1. Cable Squat to High Row — 10–12 reps