Name: Playbook - Sarah Herse - Shy Girl Upper Body Workout! Cable Cross Machine Only!
Uploaded: 2024-03-20T21:08:55.064Z
Duration: 30 min
Description: Shy Girl Upper Body Workout! Cable Cross Machine Only!

If your gym has these machines, they can be super fun & versatile for your workout! Here’s a little circuit I did the other day. 


A. 4 Sets:
A1. Seated lat pull x 12 rep
A2. Bent over chest fly x 10 reps
*Rest 30 seconds b/w sets

B. 4 Sets: 
B1. Rear delt fly x 15 reps
B2. Straight arm pulldown x 12 reps
*Rest 30 seconds b/w sets

C. 4 Sets:
C1. Single arm low row x 10 reps/arm
C2. Single arm lateral raise x 8 reps/arm
*Rest 30 seconds b/w sets

A. 4 Sets:
A1. Seated lat pull x 12 rep
A2. Bent over chest fly x 10 reps
*Rest 30 seconds b/w sets

- Start with the pulleys in a high position
- Grab the handles with an overhand grip and sit down cross legged on the floor about a 1-2 feet from machine
- Engaging your core and lats
- Pull your elbows down until they are by your sides and control the ascent back up
- Repeat for recommended amount of reps

Seated lat pull down on cable cross machine

- Start with the pulleys about shoulder/chest height and face away from the machine
- Grab handles with palms facing you
- Step forward and with a close stance hinge at the hips and bend forward so your chest is parallel with the ground
- Slight knee bend
- Bring your hands together underneath your chest and then back to the starting position and repeat for recommended amount of reps

Bent over cable chest fly

Circuit 1

B. 4 Sets: 
B1. Rear delt fly x 15 reps
B2. Straight arm pulldown x 12 reps
*Rest 30 seconds b/w sets

- Grab criss crossed cables in each hand, arms extended out in front of your body
- Step back from machine 
- Keeping a slight bend in the elbows and hinging at the hips with slight knee bend
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position in a controlled manner

Cable cross rear delt fly’s

- Attach a cable at the highest point at one end of a cable frame
- Grab handles with overhand grip and step back a couple feet
- Feet close stance, keeping your core engaged with a slight hinge in the hips 
- Pull down the handles keeping your arms straight until they reach the mid thigh
- Control the ascent back to the top and repeat for recommended amount of reps

Dual Straight Arm Pull Down (Cable cross machine)

Circuit 2

C. 4 Sets:
C1. Single arm low row x 10 reps/arm
C2. Single arm lateral raise x 8 reps/arm
*Rest 30 seconds b/w sets

(10 reps/arm - 20 reps total)

- Attach a single handle to the low pulley cable and position yourself a few feet from the machine.
- Take the weight with one hand and step in a staggered stance position (opposite leg forward than the one you are rowing with)
-  Row the weight towards your body while contracting the muscles in the middle of your back.
- Slowly return to the start position.
- Repeat on opposite side with opposite leg forward

Single arm cable low row

(8 reps/arm - 16 reps total)

Position a cable at the lowest position possible and attach a single handle.
Reach across your body and grab the handle with a neutral grip.
Keep the elbow slightly bent and pull the handle across your body and raise laterally.
Slowly lower the handle back to the starting position under control.
Repeat for the desired number of repetitions.

Cable lateral raise

Circuit 3

Shy Girl Upper Body Workout! Cable Cross Machine Only!

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