45 Minutes Intermediate Shoulders Workout with Cable Machine
A 45 minutes strength workout targeting your shoulders using cable machine equipment. 3 exercises, 15 total sets, designed for intermediate lifters.
45 Minutes
Duration
15
Total Sets
3-6 reps
Rep Range
~788
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
- Attach a straight bar or EZ bar to a low cable pulley and stand close to the machine.
- Grip the bar with hands slightly narrower than shoulder width.
- Pull the bar up along your body until your elbows reach shoulder height.
Why This Workout Works
This workout is built around the principles of strength training. Center your program around the big compound lifts: squat, bench press, deadlift, and overhead press. Use heavy loads (80-95% 1RM) with low reps and full recovery between sets. Periodize intensity — not every session should be a max effort.
Training Parameters
- Rep Range: 3-6 reps — heavy enough for maximal force production
- Rest Periods: 3-5 minutes — full recovery between heavy sets
- Sets Per Exercise: 4-6 sets — optimized for strength
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 strength results.