Workouts · Strength

Cable Machine Circuit in 30

One cable stack, six stations — constant tension from the machine that never runs out of angles.

30 minintermediatecablestrengthmoderate
Why it works. Cables keep tension through the whole range, and one station means zero gym-floor wandering.

Warm-up

Arm circles and light cable rows — 60s
Easy squats — 45s

The workout

  1. cable pulldown — 3 × 12 reps
    rest 45s
  2. cable seated row — 3 × 12 reps
    rest 45s
  3. cable middle fly — 3 × 12 reps
    rest 45s
  4. cable forward raise — 2 × 12 reps
    rest 45s
  5. rest 45s
  6. cable seated crunch — 2 × 15 reps
    rest 40s

Cool-down

Chest and shoulder stretch — 60s
Listen to your body. General fitness information, not personalized medical advice. Mild effort is normal; sharp, sudden, or worsening pain is not — stop, and if pain persists, consider speaking with a healthcare professional.

More strength sessions

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Do it guided, in HealthApp

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