Name: Playbook - Sarah Herse - Shoulder & Back Workout with cables
Uploaded: 2024-03-20T21:08:55.081Z
Duration: 25 min
Description: Shoulder & Back Workout with cables

I’ve been on a cable machine kick lately! I love getting in a full workout on one piece of equipment 🔥

A. 4 Sets:
A1. Cable pull overs x 12 reps
A2. Cable y-raises x 10 reps
A3. Cable upright rows x 10 reps
*Rest 30 seconds b/w sets

B. 4 Sets:
B1. Neutral grip pull-ups x 10 reps
B2. Dips x 12 reps
*Rest 30 seconds b/w sets

C. 4 Sets:
C1. Seated face pulls x 15 reps
C2. Seated rows x 12 reps
*Rest 30 seconds b/w sets

A. 4 Sets:
A1. Cable pull overs x 12 reps
A2. Cable y-raises x 10 reps
A3. Cable upright rows x 10 reps
*Rest 30 seconds b/w sets

- Grab the bar with an overhand grip, your hands shoulder-width apart. 
- Keeping your arms straight, pull the bar down in an arc while squeezing your shoulder blades together and keeping your core tight. When the bar reaches your thighs, pause and then return to the start position.

Cable pullover

- With the rope attachment on the cable machine at the low setting, stand about two feet from the machine with feet shoulder width apart
- Grab the rope with palms facing each other
- Raise the rope forward and up forming a Y shape (raise as high as you can)
- Lower down to starting position with control and repeat for recommended amount of reps

Cable standing Y raise

- Position a cable at the lowest position possible and attach a straight bar or rope.
- Reach down and grab the handle with a pronated grip and stand up with the arms straight.
- Take a deep breath then pull the handle high directly up the front of your body by driving your elbows high.
- Slowly lower the handle back to the starting position under control.
Repeat for the desired number of repetitions.

Cable upright row

Circuit 1

B. 4 Sets:
B1. Neutral grip pull-ups x 10 reps
B2. Dips x 12 reps
*Rest 30 seconds b/w sets

- Grab the bar with the palms of your hands facing forward
- Exhale and pull your torso up until your head is above your hands                                                                                                                                                         - Pause at the top engaging your back and lower slowly until you arms are fully extended

*If you cannot perform pull ups - you can do assisted pull ups with a band or on the machine*

Pull-ups

*Can modify by doing dips on a bench/box

- Bend at the elbows to lower down until your chest comes close to the height of the dip bar
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push

Stationary Dips

Circuit 2

C. 4 Sets:
C1. Seated face pulls x 15 reps
C2. Seated rows x 12 reps
*Rest 30 seconds b/w sets

- Sit down on the ground with the pulley system on the lower setting and add the rope attachment 
- Grasp the ends of the rope with a palms-down grip. Sit with your back straight and lets straight out in front of you. Your arms should be fully extended in front of you. This is the starting position.
- Lift your elbows and bend them as you pull the rope towards your face. 
- Hold the contracted position for a second or two, then come back slowly to the starting position. Your torso should remain stationary as you do so
- Repeat for recommended amount of reps

Seated Cable Face Pulls

- Start by sitting on the ground with a tall spine and legs out in front and the pulley cable on the lower setting.
- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row

Circuit 3

Shoulder & Back Workout with cables

Jennifer

Marina Wells

Kelly

Summer Bodies: Back & Booty Gym Workout

Brandy

Krystal

Powerful Legs Workout!  (Using a dumbbell & boxes/steps)

Tiffany

Kise

Roxane

Shy Girl Leg Workout - Plates only!

LANA

Donna

Cindy Verreault

Get Glutes like IFBB Bikini Pro Natalie Matthews!

Loved how this hit the glutes and hamstring too!

My Spicy Gym Lower Body Workout

Meant to give five stars. So sorry. Awesome workout

Erin

I started following you and I am finally getting there

Teresa

Summer Bodies: Chest & Shoulder Destroyer

Great workout 🏋️‍♀️ Definitely going to feel that tomorrow!

WBFF Pro Aftan Noon's Favorite Leg Day Workout!

This workout was AMAZING!! Back & biceps are my favorite! 🖤

Paula

Fun workout, got muscles going great options/substitutes

Shoulder & Back Workout with cables

More workouts from Sarah Herse