30 Minutes Intermediate Chest Workout with Cable Machine
A 30 minutes fat loss workout targeting your chest using cable machine equipment. 3 exercises, 9 total sets, designed for intermediate lifters.
30 Minutes
Duration
9
Total Sets
10-15 reps
Rep Range
~315
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Set an adjustable bench to 30-45 degrees between two low cable pulleys.
- Grab the handles and start with arms extended out to your sides, elbows slightly bent.
- Bring the handles together above your upper chest in a wide hugging arc.
Set both pulleys to the highest position and grab the handles with a slight forward lean.
Form cues
- Set both pulleys to the highest position and grab the handles with a slight forward lean.
- Start with arms extended wide, elbows slightly bent, chest open.
- Bring your hands together and slightly past each other at waist level.
Finish strong — take the last set close to failure.
Form cues
- Set the pulleys to shoulder height for mid-chest, high for lower chest, or low for upper chest.
- Step forward slightly with one foot for balance and lean forward with a slight bend.
- Keep a slight bend in your elbows throughout — imagine hugging a large tree.
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.