Built by cables.
The cable machine is your secret weapon for building a sculpted and strong upper body. With this one-hour workout starring the REP Ares™ 2.0 cable attachment, we’re tackling your back, shoulders, and arms. Whether you're a newbie or a seasoned lifter, this routine delivers all the gains.
Warm-Up (10 minutes)
Arm Circles (2 minutes)
Stand with feet shoulder-width apart, arms extended to the sides. Make small circles forward for one minute, then backward for one minute. Keep your arms straight and engage your shoulder muscles.
Resistance Band Pull-Aparts (3 minutes)
Hold a resistance band with both hands, arms extended straight in front of you. Pull the band apart by squeezing your shoulder blades together. Perform two sets of 15 reps. Keep your core engaged and avoid arching your back.
Dynamic Back Stretch (2 minutes)
Put your hands on your hips, push your elbows back, and stretch your back. Hold for a few seconds, then release. Keep your elbow close to your side and move only your forearm. Repeat for two minutes.
Resistance Band Shoulder Warm-Up (3 minutes)
Attach a resistance band to a stable surface at waist height. Perform internal and external rotations.
Internal: Pull the band toward your body (15 reps each arm).
External: Pull the band away from your body (15 reps each arm).
The Workout (45 minutes)
Cable Row (10 minutes)
Set the attachment point on the cable machine to a low position. Attach a Triangle Row.
Sit on a bench or the floor, grab the attachment, brace your feet against the foot tray, and pull the handle toward your torso. Perform 3 sets of 12 reps. Here's more info on how to properly do a low row.
Sit on a bench or the floor, grab the attachment, brace your feet against the foot tray, and pull the handle toward your torso. Perform 3 sets of 12 reps. Here's more info on how to properly do a low row.
Cable Lat Pulldown (8 minutes)
Attach a lat bar to the lat pulldown cable on your REP Ares™ 2.0 attachment. Sit on the bench, grab the bar, and pull it down to your chest. Tip: Hold yourself down using a Leg Roller on each side. Do 3 sets of 12 reps.
Cable Face Pulls (7 minutes)
Attach a Tricep Rope to a high pulley setting. Stand with feet shoulder-width apart, grab the rope, and pull it toward your face. Keep your elbows high and focus on squeezing your upper back muscles. Perform three sets of 15 reps.
Cable Rear Delt Fly (6 minutes)
Attach D-handles to the mid pulley of your cable attachment. Stand with feet shoulder-width apart, hold handles, and pull them outward in a reverse fly motion. Keep a slight bend in your elbows and squeeze your shoulder blades together. Perform three sets of 15 reps.
Cable Bicep Curl (6 minutes)
Attach a Multi-Grip Curl Bar to a low pulley. Stand with feet shoulder-width apart, grab the bar, and curl it upward. Keep your elbows locked and focus on those peaks. Do three sets of 12 reps.
Cable Hammer Curl (8 minutes)
Attach the Tricep Rope to a low pulley. Stand with feet shoulder-width apart, grab the handles, and curl them up with a neutral grip. Perform three sets of 12 reps.
Cool Down (5 minutes)
Static Stretching (5 minutes)
Lat stretch: Reach one arm overhead and bend to the opposite side.
Shoulder stretch: Bring one arm across your body and hold with the opposite arm.
Upper back stretch: Clasp your hands in front of you and push forward, rounding your upper back.
Bicep stretch: Extend one arm in front of you and gently pull back on the fingers with the opposite hand.
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