15 Minutes Advanced Shoulders Workout with Cable Machine
A 15 minutes general fitness workout targeting your shoulders using cable machine equipment. 3 exercises, 9 total sets, designed for advanced lifters.
15 Minutes
Duration
9
Total Sets
8-15 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 shoulder height.
- Grip the handles with a comfortable width.
- Press overhead to full extension.
Set a cable with rope attachment at upper chest height.
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.
Finish strong — take the last set close to failure.
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.
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
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 general fitness results.