15 Minutes Intermediate Chest Workout with Cable Machine
A 15 minutes fat loss workout targeting your chest using cable machine equipment. 3 exercises, 9 total sets, designed for intermediate lifters.
15 Minutes
Duration
9
Total Sets
10-15 reps
Rep Range
~158
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Adjust the seat so the handles are at mid-chest height.
- Press your back firmly against the pad and retract your shoulder blades.
- Press forward to full extension without locking your elbows aggressively.
Set both cables to the lowest position.
Form cues
- Set both cables to the lowest position.
- Step forward, leaning slightly, with cables behind you.
- Bring your hands together in front of you at upper chest height.
Finish strong — take the last set close to failure.
Form cues
- Set the cable pulleys to their highest position and stand centered between them.
- Step forward with a slight lean, arms extended out to your sides with a small elbow bend.
- Bring your hands together at hip level in a sweeping arc, squeezing your lower chest.
Why This Workout Works
This workout is built around the principles of fat loss training. Maintain heavy compound lifts to preserve muscle mass while in a caloric deficit. Add supersets and circuits for accessory work to increase training density. Keep protein high (1g per pound of bodyweight) and prioritize sleep for recovery.
Training Parameters
- Rep Range: 10-15 reps — high enough to keep your heart rate elevated
- Rest Periods: 30-60 seconds — short rest to maximize calorie burn
- Sets Per Exercise: 3-4 sets — optimized for fat loss
Chest Training Tips
- *Retract your shoulder blades on every pressing movement to protect your shoulders and maximize chest activation.
- *Vary your incline angle every 4-6 weeks to hit upper, mid, and lower fibers.
- *Control the eccentric (lowering) phase for at least 2 seconds to increase time under tension.
Get this chest 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 fat loss results.