Core N Cables
General
Beginner
Machine strength
Plan Details
The Core N Cables routine by Godson13 is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Strengthens Core and build muscle without injury
Routine detail
Day 1
Core Chest N Biceps
Est. 68 min
8 exercises
Crunch
3 Sets x 20 Reps
Cable Flat Bench Fly
3 Sets x 20 Reps
Cable Cross-Over
3 Sets x 20 Reps
Push-Up
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 20 Reps
Cable Bicep Curl (Supine Close Grip)
3 Sets x 20 Reps
Cable One-Arm High Curl
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 20 Reps
Day 2
Core Repeat Again
Est. 123 min
15 exercises
Barbell Deadlift
3 Sets x 20 Reps
Cable Wood Chop
3 Sets x 20 Reps
Bench Weighted Decline Crunch
3 Sets x 20 Reps
Back Hyperextension
3 Sets x 20 Reps
Oblique Crunch
3 Sets x 20 Reps
Bird Dog
3 Sets x 20 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
Plank
3 Sets
Machine Tricep Extension
3 Sets x 12 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 5 Reps
Dip
3 Sets x 12 Reps
Cable Straight Arm Crossover
3 Sets x 12 Reps
Cable Tricep Kickback
3 Sets x 12 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Day 3
Core N Legs N Shoulders
Est. 76 min
7 exercises
Cross Body Crunch
3 Sets x 8 Reps
Cable Upright Row
4 Sets x 20 Reps
Cable Front Raise
4 Sets x 20 Reps
Cable Rear Lateral Raise
4 Sets x 20 Reps
Machine Leg Extension
4 Sets x 20 Reps
Machine Leg Curl (Prone)
4 Sets x 20 Reps
Machine Calf Raise
4 Sets x 20 Reps
Day 4
Core Repeat Again
Est. 72 min
8 exercises
Barbell Deadlift
3 Sets x 20 Reps
Air Bike
3 Sets x 20 Reps
Parallel Bar Hip Raise
3 Sets x 20 Reps
Back Hyperextension
3 Sets x 20 Reps
Bench Weighted Decline Crunch
3 Sets x 20 Reps
Cable Wood Chop
3 Sets x 20 Reps
Plank
3 Sets
Barbell Ab Rollout (Kneeling)
3 Sets x 20 Reps
Day 5
Core Back N Triceps N Forearms
Est. 82 min
9 exercises
Hanging Knee Raise
3 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 20 Reps
Cable Elevated Row
3 Sets x 20 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 20 Reps
Cable Shoulder Extension
3 Sets x 20 Reps
Cable Shoulder Extension
3 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 20 Reps
Cable Tricep Kickback
3 Sets x 20 Reps
Cable Reverse Curl
3 Sets x 20 Reps
