Wow, I can’t believe the week is over already! Not that I’m complaining – weekends are always welcome over here! Have you got anything fun planned over the next couple of days? I’ll be catching up with some friends, heading to the gym for some sweaty cardio and yoga, and making a little kitchen magic – well, if all goes according to plan, that is! But before all that kicks off, it’s time for this week’s Fit Bit Friday.
Work It Out
A couple of weeks ago I had a request for a routine that used primarily cable machines, so that’s what’s coming at ya today. This workout will target the upper body and abs – we’ll save the lower body stuff for another day! Cables are a great way to mix up your strength training routine because they challenge the muscles in a different way than you would with free weights. As we all know, changing things up and confusing the muscles is the best way to get results (when paired with a clean diet of course). If you’re a stranger to the cable machines, this workout will get you very well acquainted! There are so many possibilities with cables and this workout only includes a few. But let’s face it, you don’t want to spend your entire weekend in the gym, right? Thought so.
The Hot Upper Half Cables Workout
***Disclaimer: As is the case with all workouts posted on Eat Spin Run Repeat, please check with a medical professional before beginning any exercise program. I am not a certified personal trainer and all workouts on my blog are based only on my own experience.***
Here, you’ll perform each muscle group set of 2 or 3 exercises three times through. For example, in the first, you’ll do the reverse grip lat pull downs for 10 reps, straight arm lat pull downs, and wide grip lat pull downs. Then, rest for 1 minute and repeat twice more. On your final set of wide grip lat pull downs, you’ll pound out as many reps as you can until failure. Once you’ve finished, move on to the next muscle group. Adjust the weight plates so that you can complete all 10 reps with good form, but the 8th, 9th, and 10th ones should feel tough!
The names of the moves are fairly self-explanatory, but if you need further descriptions, videos and details can be found below. Sorry for the muscle-y males in the videos – I couldn’t find many with female demonstrators!
- Seated reverse grip lat pull down
- Standing straight-arm lat pull down (You can use a longer bar than in this demo to avoid switching the attachment between moves)
- Seated wide-grip lat pull down
- Double cable chest press
- Double cable rear delt fly – the set-up for this is the same as the double cable chest press, except you would face the cable machine and move arms from straight out in front of you to straight out to your sides. Kind of like a reverse hug, with straight arms… like a seal. You will have to reduce the weight for this move.
Biceps and Triceps:
- Straight bar upright row
- Straight bar front raise – Set up in the same way as the straight bar upright row, but with an overhand grip. Keeping arms straight, lift the bar up straight in front of you to shoulder height, then slowly lower to start position.
- Straight bar overhead weighted stability ball crunch – Lower the cable anchor to 2-3 feet above the ground. Position yourself in front of the cable, facing away, sitting on a stability ball as if you were about to do a stability ball crunch. Reach back behind your head and hold ends of the straight bar in each hand. Pull the bar forward with you as you crunch up (keeping it behind your head), then slowly lower back down.
- Straight bar vertical crunch
- Straight bar knee tucks – Sit on the ground facing the cable machine, keeping straight bar attached. Weight should be fairly light. Hook your feet behind the bar, and rest your weight in your butt, elbows and your forearms. Bring knees in towards your chest together, then slowly reverse and return to start position. Your upper body should not move during this exercise, well except for those bulging washboard abs of course!
Once you’ve finished, be sure to stretch out all of the muscle groups listed above. If you’ve got time and really want to maximize your workout, squeeze in a little no-machine cardio such as skipping, mountain climbers, jumping jacks, or squat jumps in between each muscle group.
Turn It Up
My spin class had the pleasure of riding to this tune this past Wednesday, and as I told them, I’m normally not a big country fan at all. However, I have a roommate who is, and she’s slowly rubbing off on me. If you haven’t heard Carrie Underwood’s new song, Good Girl, you MUST add it to your workout playlist now!
For country, I’d say she’s pretty awesome.
Have A Read
Here’s your mini fitness news roundup for this week:
- Which one single move can improve your running performance? Squats! Here’s why – via FitSugar
- 18 genius ways to improve your workout - via Fitbie
And finally, some questions for today…
- What’s the latest new change you’ve made to your fitness routine?
- What’s one thing you’re looking forward to this weekend?
Have a fantastic weekend, and I’ll see you back here on Monday!