Help me with Cable Machine pls

[Anonymous]

I’m going to have access to a cable machine (and body weight exercises) only for about two months. I’ve never used one before-any favorite workouts or instructional videos?

I am a regular exerciser- usually I use dumbbells. I like a simple total body routine and am looking to roughly maintain, not get amazing results. Any advice greatly appreciated!

[Anonymous]

It's always nice to change up your workout and keep it interesting. Some of the cable exercises I use are

Chest
Flies (I actually like cables better than DBs)
Chest press (I prefer DBs)
Cable crossovers (this one you can't do with DBs so I would definitely do this one)
Seated Pull Overs (I prefer doing pullovers lying on a bench with a DB)

Back
1/2 kneeling single arm rows (although you can row with DBs, there is something I really like about these with the cable)
Lat Pulldowns (you can do pull ups but otherwise these are unique to machines)

Shoulders
Overhead Presses (I prefer DBs though)
Lateral Raises (I like cable and DBs)
Face Pulls (Great exercise and you cannot do with DBs)

Arms
Curls obviously But I prefer DBs
Tricep pushdowns
Over head tricep extensions
Seated Skullcrushers

Not too many leg exercises for cables

Core
Palof presses

For Full Body Workouts, maybe something like this

Warm Up
1x20
Push Ups
Body Weight Squats
Pull Overs

Power
2x10
A1 Slam Balls
A2 Lying Medicine Ball Chest throws
A3 Weighted Squats Jumps
A4 Weighted Rebound Jumps/Pogos

Then my strength workout is three tri-sets of chest, back legs then Back shoulders, legs then a few accessory exercises some thing like this (thinking about using cables)

3x8
B1 Cable Crossovers
B2 1/2 Kneel Cable Rows
B3 Reverse Lunge

3x8
C1 Lat Pull Down
C2 Lateral Raise
C3 SL RDL

3x10-12
D1Tricep Pushdowns
D2 Face Pulls
D3 Bicep Curl

Core
Palof Presses

So I do alternating sets where I do a chest exercise (B1), rest 30 seconds, do a back exercise (B2), rest 30 seconds, do a leg exercise (B3), rest a minute and go back to B1 and repeat the sequence. This way each body part is getting over 2 minutes of rest between exercises but part of the rest is while you are working another body part so you can get done quicker. After 3 rounds do the same with the C group and D group. This also applies to A group in the Power part if you do that stuff. I get through something like this in about 50-55 minutes.

Good luck

[Anonymous]

Wow, not OP, but inspiring workout plan.

[Anonymous]

In that situation I bought a kettlebell.