by The functional training cable machine is an incredibly versatile piece of equipment because the adjustable cable pulley allows the user to move in a variety of directions with resistance. Unfortunately, it’s often used for only a few exercises: triceps press-downs, chest flyes and some variation of standing or kneeling crunches. That means most people aren’t even coming close to utilizing the cable machine to it’s fullest potential.
This installment of the One Weight Workout focuses on the cable machine. These total-body exercises will help you increase strength, burn calories and reduce your risk of an overuse injury.
The purpose of this workout is to perform the five foundational patterns of movement: squat, lunge, push, pull and rotation, all using resistance from the cable machine to develop strength between all of the different muscle groups. For best results, do this workout three to four times a week, being sure to rest at least one full day between workouts.
If you typically train with free weights but find yourself stuck on a plateau, stepping away from the weights and using cables for a couple of weeks can help you become stronger once you do return to your usual lifting program.
|
Exercise |
Intensity* |
Reps |
Rest Interval+ |
Sets |
|
10-12RM |
10-12 (each side) |
45 seconds |
2-4 |
|
|
10-12RM |
10-12 (each side) |
45 seconds |
2-4 |
|
|
10-12RM |
10-12 (each side) |
45 seconds |
2-4 |
|
|
10-12RM |
10-12 (5-6 each leg) |
45 seconds |
2-4 |
|
|
10-12RM |
10-12 |
45 seconds |
2-4 |
|
|
10-12RM |
10-12 (each side) |
45 seconds |
2-4 |
|
|
10-12RM |
10-12 (each side) |
45 seconds |
2-4 |
|
|
10-12RM |
10-12 (each side) |
45 seconds |
2-4 |
|
|
* Use a weight that makes completing 10-12 repetitions extremely difficult; if you can easily do more than 12 reps, add more resistance. + To increase intensity and cardiorespiratory benefit, perform all exercises as a circuit, moving from one exercise to the next with minimal rest. Rest for 60-90 seconds at the end of the circuit. |
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