The Cable Guy

You’ll carve more muscle with just this one machine

Why it works

If you use your home gym for drying your socks on, you’re not alone. A report from the marketing research company Mintel found that 51% of blokes have home exercise equipment but a paltry 10% of them ever bother to use it. Once you’ve dusted off your expensive clothes hanger off then there’s a good chance you’ll find it has a cable pulley with which you can train your entire body. The workout below will help you make the most of your investment or the gym cable cross-over and turn your sock stocks back into a sweat box.

Your plan

This workout will have you lifting just 3 days a week. Have at least 1 day of rest between each workout Perform 3-4 sets of 8-12 reps of each exercise, resting 30 seconds after each set and the next time you’re on the pull you won’t be able to push them away.

Squat and row

Attach a rope handle to a low-pulley cable and grab with both hands. Stand facing the weight stack, your elbows bent and your hands next to the sides of your torso. Lower your body by bending at your hips and knees as you allow your arms to straighten in front of you. When your thighs are parallel to the floor, reverse the movement back to the starting position.

Punch and pull

Grab the handle of a low-pulley cable with your left hand, and the handle of the opposite high-pulley cable with your right. Face the low pulley and stagger your feet, left foot forward. Hold your right hand next to your shoulder, keeping your left arm straight. Pull your left hand back as you punch your right hand forward. Do all your reps, then switch arm and leg positions and repeat.

Split squats and press

With the weight stack to your left, grab the handle of a low-pulley cable with your left hand and bring it to your shoulder. Stagger your feet, right leg forward. Bend at the knees and lower your body as you press the weight overhead and bend your torso to the right. Do all your reps to one side, then switch arm and leg positions and repeat.


With your left side toward the weight stack, grab the rope pulley of a high-pulley cable with both hands. Keeping your arms straight, bend your knees and rotate your hips as you pull the rope down and across your body until your hands are just outside your right knee, then reverse the motion. Finish your reps before switching sides and repeating the movement.


About FitFreek202

Hi, thanks for stopping by at my website. This is my journey to achieve 202 pounds of lean body mass and 15% Body Fat. Let me explain. Weighing yourself with traditional scales is very important, but you also need to measure your body fat as well. You could go to the gym and weigh yourself before and after a long run. The second weigh in, you may well have lost two pounds – that is water from sweat, not body fat. So, my goal is to be 202 pounds LBM and 36 pounds of fat – a total of 238 pounds. When i’m there, my goal is to be 202 pounds LBM and 22 pounds of fat – a total of 224 pounds. This blog will chart my progress.

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