90 Minutes Intermediate Chest Workout with Cable Machine
A 90 minutes general fitness workout targeting your chest using cable machine equipment. 6 exercises, 18 total sets, designed for intermediate lifters.
90 Minutes
Duration
18
Total Sets
8-15 reps
Rep Range
~945
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
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.
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.
Adjust the seat so the handles are at mid-chest height.
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 the pulleys to shoulder height for mid-chest, high for lower chest, or low for upper chest.
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.
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 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.
Why This Workout Works
This workout is built around the principles of general fitness training. Combine compound movements with moderate loads and moderate reps. Include a mix of push, pull, hinge, squat, and carry patterns each week. Add 2-3 days of cardio and prioritize mobility work. This is sustainable, long-term training.
Training Parameters
- Rep Range: 8-15 reps — designed for sustained muscular effort
- Rest Periods: 60-90 seconds — short rest to maximize calorie burn
- Sets Per Exercise: 3 sets — optimized for general fitness
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 general fitness results.