- 18 reps x 25 kgRIR 2
- 28 reps x 25 kgRIR 2
- 38 reps x 25 kgRIR 1
Set pulleys just below chest height and use a shoulder-width grip to bias triceps without flaring elbows.
Arms Workouts With Cable Machines
Cable-based arm workouts for adults who want repeatable biceps and triceps growth with stable straight sets, clear RIR targets, and practical kilogram load progression.
Set load units
Workout 1
5 exercises15 sets
Cable Arms Hypertrophy Template
Chest, Triceps, Front Delts, Biceps, Side Delts, Lats
A cable-focused arm session pairing direct elbow-flexion and elbow-extension volume with two supporting cable compounds, using straight working sets and 1-2 RIR effort targets.
- 1
- 2
- 112 reps x 12.5 kgRIR 2
- 212 reps x 12.5 kgRIR 2
- 312 reps x 12.5 kgRIR 1
Use full elbow extension each rep and avoid torso sway to keep tension on elbow flexors.
- 3
3ExerciseOverhead Cable Triceps Extension
Rest 1m 30s
- 110 reps x 17.5 kgRIR 2
- 210 reps x 17.5 kgRIR 2
- 310 reps x 17.5 kgRIR 1
Keep upper arms mostly fixed and finish each rep with full elbow extension without shoulder shrugging.
- 4
4ExerciseCable Lateral Raise
Rest 1m 15s
- 112 reps x 5 kgRIR 2
- 212 reps x 5 kgRIR 2
- 312 reps x 5 kgRIR 1
Raise only to shoulder height with slight elbow bend and no torso lean.
- 5
5ExerciseCable Lat Pulldown (Supinated Grip)
Rest 2m
- 110 reps x 30 kgRIR 2
- 210 reps x 30 kgRIR 2
- 310 reps x 30 kgRIR 1
Drive elbows to ribs and pause briefly at the bottom to avoid momentum-based reps.