- 110 reps x 22.5 kgRIR 2
- 28 reps x 27.5 kgRIR 1
- 38 reps x 30 kgRIR 1
Set scapulae down and back, keep wrists stacked, and pause briefly at full stretch.
Advanced Upper Body Workouts With Cable Machines
An advanced upper-body cable workout page built for high-quality volume, near-failure effort targets, and progressive stack loading to keep strength and hypertrophy moving with joint-friendly resistance curves.
Set load units
Workout 1
6 exercises18 sets
Advanced Upper-Body Cable Hypertrophy Session
Chest, Triceps, Front Delts, Lats, Rear Delts, Trapezius, Side Delts, Biceps
A high-effort upper-body cable template using compound pushes and pulls plus targeted shoulder and arm work. Run it 2 times weekly, keep most sets at 0-2 RIR, and progress stack load only after stable top-end reps.
- 1
- 2
2ExerciseCable Lat Pulldown
Rest 2m 30s
- 110 reps x 50 kgRIR 2
- 28 reps x 57.5 kgRIR 1
- 38 reps x 62.5 kgRIR 1
Depress scapula first, drive elbows to ribs, and avoid torso swing.
- 3
3ExerciseCable Rear Delt Reverse Fly
Rest 1m 30s
- 115 reps x 10 kgRIR 2
- 212 reps x 12.5 kgRIR 1
- 312 reps x 15 kgRIR 1
Lead with elbows, keep traps quiet, and hold peak contraction briefly.
- 4
4ExerciseCable Lateral Raise
Rest 1m 30s
- 115 reps x 7.5 kgRIR 2
- 212 reps x 10 kgRIR 1
- 312 reps x 12.5 kgRIR 1
Raise to shoulder height with slight forward torso lean and controlled eccentric.
- 5
5ExerciseCable Triceps Extension
Rest 1m 30s
- 112 reps x 25 kgRIR 2
- 210 reps x 30 kgRIR 1
- 310 reps x 32.5 kgRIR 1
Keep elbows pinned, finish lockout hard, and control the return.
- 6
- 112 reps x 20 kgRIR 2
- 210 reps x 25 kgRIR 1
- 310 reps x 27.5 kgRIR 1
Keep upper arm fixed, supinate hard, and avoid trunk swing.