30 Minutes Intermediate Shoulders Workout with Cable Machine
A 30 minutes fat loss workout targeting your shoulders 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
- Adjust the seat so the handles are at shoulder height.
- Grip the handles with a comfortable width.
- Press overhead to full extension.
Set a cable at face height with a rope attachment.
Form cues
- Set a cable at face height with a rope attachment.
- Pull the rope toward your face, splitting it apart as you pull.
- Externally rotate your hands so your knuckles point toward the ceiling at the end.
Finish strong — take the last set close to failure.
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.
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
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 fat loss results.