45 Minutes Intermediate Chest Workout with Cable Machine
A 45 minutes muscle building workout targeting your chest using cable machine equipment. 3 exercises, 10 total sets, designed for intermediate lifters.
45 Minutes
Duration
10
Total Sets
8-12 reps
Rep Range
~525
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 an adjustable bench to 30-45 degrees between two low cable pulleys.
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.
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 muscle building training. Use moderate loads (65-80% of your 1RM) with controlled eccentrics and full range of motion. Prioritize progressive overload by adding reps before adding weight. Train each muscle group 2x per week with 10-20 hard sets per muscle per week.
Training Parameters
- Rep Range: 8-12 reps — the hypertrophy sweet spot for maximum muscle growth
- Rest Periods: 60-90 seconds — long enough for quality reps, short enough for metabolic stress
- Sets Per Exercise: 3-4 sets — optimized for muscle building
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 muscle building results.