cable routine

[fish]

this is the cable routine that i have been doing for some time as listed in the exrx cable list. there are more i will incorporate, and some i am doing that are not on the exrx site.

eight different inclines with increasing percentages - 5% to 56% depending on whether the cable is attached to the sled - of body weight as resistance.

i use all the inclines, although not all exercises on all inclines. for example, at lower inclines i incorporate the rotator cuff exercises and at higher i do pull ups and military presses.

i get 4 or 5 sets of 10 reps for each exercise. takes about half an hour.

crunch
torso twist
straight leg situp
seated row
leg abduction
leg curls
military press
upright row
real delt row
front lateral raise
pushdown
curl
reverse curl
incline row
pull up
pullover
shrug
external rotation
internal rotation
chest press incline and decline
fly

[Pam]

Im not sure i understand the cable stuff. we have a lat attachment on our rack but sounds like you must have something else? Ill have to check out the exrx site. Not understanding what you mean with inclines and stuff...I must be having a brain fart.

i cant believe you do all that in a half hour! I was going to start a routine that JR gave me when i was having problems losing weight...boy this has been an issue for a long time. I followed his diet and routine for 2 months and lost 4 lbs, he was dumbfounded. He thought maybe it was a hormone issue. sure miss him, huge guy, even bigger heart. I was so nervous the first time he asked if he could call me because he couldnt stand seeing me struggle so much if he could help. great guy...not many like him...misssing our old group..jr, chris, cora...jack...need to get his butt back here too. he works way too hard.

[fish]

JR sure sounded like a great guy. i remember that group with a smile.

what happened, anyway ?


i do the cable routine on an old efi total gym. not a tv model.

www.efisportsmedicine.com/home/product-line/gyms/total-gym-14000.htm

great machine that i got many years ago for a good price.

here is a video of some work on the machine we own.



just go to exrx and see the cable work and transfer it to the total gym.

www.exrx.net/Lists/Directory.html

i occasionally will put one of our steps under the ladder which increases the incline and thus the resistance. very stable.

the reason it takes such a short time is because one can do a number of exercises in essentially the same position.

good for stretching too.