Stop waiting for position at the weight rack when you can work your entire body with just one piece of equipment. Here’s why the even, steady resistance of cables deserve a spot in your training routine.
By Marta Ustyanich
When it comes to the “cables versus free weights” debate, it’s high time it was finally put to rest. Not because either is the undisputed winner for building muscle, but because each has distinct benefits that the other lacks. In fact, diversifying your approach to keep your muscles guessing is your best bet for shaping a strong, well-rounded, and functional physique. If you haven’t given cables a chance, this workout could be your long-overdue introduction to this sometimes overlooked piece of equipment.
Designed by CBFF National Figure competitor, fitness model and online trainer Sarah Nicole Teeter, this full-body workout consists of supersets that combine an upper-body move with a lower-body move, performed back-to-back without rest. After you’ve completed your set, you’ll rest 30 to 60 seconds, repeat for your prescribed number of sets, then move on to the next superset.
You’ll end the workout with an upper-body finisher – a triset combining three upper-body moves performed back-to-back for 10 reps each for a total of three to five sets, depending on your fitness level. “This style of workout is tough and burns a ton of calories in a short amount of time,” says Teeter. Choose your rep, set, and rest scheme based on your ability from the chart below. “And remember – try to lift as heavy as possible within the given rep range while still maintaining proper form,” adds Teeter. Be sure to warm up and cool down for at least five minutes, and stretch properly after your workout.