45 Minutes Advanced Shoulders Workout with Cable Machine
A 45 minutes endurance workout targeting your shoulders using cable machine equipment. 4 exercises, 9 total sets, designed for advanced lifters.
45 Minutes
Duration
9
Total Sets
15-25 reps
Rep Range
~354
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Set a cable with rope attachment at upper chest height.
- Pull the rope toward your face, splitting the ends apart as your elbows reach shoulder height.
- Rotate your fists upward until your arms form a goal-post position overhead.
Stand sideways to a low cable, holding the handle in the far hand.
Form cues
- Stand sideways to a low cable, holding the handle in the far hand.
- Raise your arm out to the side until it is parallel with the floor.
- Lead with your elbow and keep a slight bend throughout.
Stand sideways to a low cable, grab the handle with the far hand across your body.
Form cues
- Stand sideways to a low cable, grab the handle with the far hand across your body.
- Lean slightly away from the cable stack for an even tension curve.
- Raise your arm out to the side until it reaches shoulder height, leading with the elbow.
Finish strong — take the last set close to failure.
Form cues
- Adjust the seat so the handles are at shoulder height.
- Grip the handles with a comfortable width.
- Press overhead to full extension.
Why This Workout Works
This workout is built around the principles of endurance training. Use lighter loads (40-60% 1RM) with high reps. Minimize rest between sets to challenge your cardiovascular system. Circuit training and supersets are particularly effective. Focus on maintaining form even as fatigue accumulates.
Training Parameters
- Rep Range: 15-25 reps — designed for sustained muscular effort
- Rest Periods: 30-45 seconds — short rest to maximize calorie burn
- Sets Per Exercise: 2-3 sets — optimized for endurance
Shoulders Training Tips
- *Most lifters over-train the front delt and neglect the rear delt — prioritize face pulls and reverse flyes.
- *Lateral raises work best with lighter weight and strict form — no swinging.
- *Press overhead with a slight forward lean to keep the bar path over your center of gravity.
Get this shoulders workout personalized for you
Revy's AI will analyze your training history, recovery status, and strength levels to customize every set, rep, and weight for maximum endurance results.