Cable Conditioning
General
Beginner
Machine strength
Plan Details
The Cable Conditioning routine by RoyWingrove is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Day 4
Est. 57 min
14 exercises
Dumbbell Seated Bicep Curl
2 Sets x 12 Reps
Dumbbell Tricep Extension
2 Sets x 12 Reps
Dumbbell Front Raise
2 Sets x 12 Reps
Cable Shoulder Extension
2 Sets x 12 Reps
Machine Leg Press
2 Sets x 12 Reps
Barbell Squat
2 Sets x 12 Reps
Dumbbell Fly
2 Sets x 12 Reps
Barbell Curl
2 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 12 Reps
Cable Rope Face Pull
2 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 12 Reps
Dumbbell Incline Bench Press
2 Sets x 8 Reps
Barbell Incline Bench Press
2 Sets x 12 Reps
Machine Seated Calf Raise
2 Sets x 12 Reps
Day 1
Day 1
Est. 92 min
25 exercises
Cable Tricep Pushdown (Rope)
2 Sets x 12 Reps
Cable Shoulder Extension
2 Sets x 12 Reps
Cable Cross-Over
2 Sets x 12 Reps
Cable Tricep Kickback
2 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 12 Reps
Machine Seated Calf Raise
2 Sets x 12 Reps
Dumbbell Tricep Extension
2 Sets x 12 Reps
Cable Shoulder Extension
2 Sets x 12 Reps
Barbell Squat
2 Sets x 12 Reps
Barbell Curl
2 Sets x 12 Reps
Cable Rope Face Pull
2 Sets x 12 Reps
Dumbbell Incline Fly
2 Sets x 12 Reps
Cable Bicep Curl (Supine Close Grip)
2 Sets x 12 Reps
Cable Front Raise
2 Sets x 12 Reps
Hack Squat
2 Sets x 12 Reps
Cable Standing High Curl
2 Sets x 12 Reps
Cable Rope Face Pull
2 Sets x 12 Reps
Cable Incline Fly
2 Sets x 12 Reps
Dumbbell Seated Bicep Curl
2 Sets x 12 Reps
Dumbbell Front Raise
2 Sets x 12 Reps
Machine Leg Press
2 Sets x 12 Reps
Dumbbell Fly
2 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 12 Reps
Machine Seated Calf Raise
2 Sets x 12 Reps
Day 2
Day 2
Est. 77 min
24 exercises
Cable Decline Chest Fly
2 Sets x 10 Reps
Dumbbell Seated Bicep Curl
2 Sets x 10 Reps
Dumbbell Bent-Over Raise
2 Sets x 10 Reps
Machine Leg Press
2 Sets x 10 Reps
Barbell Preacher Curl
2 Sets x 10 Reps
Barbell Bent-Over Row
2 Sets x 10 Reps
Dumbbell Decline Fly
2 Sets x 10 Reps
Cable Standing Curl
2 Sets x 10 Reps
Cable Reverse Fly
2 Sets x 10 Reps
Machine Leg Press
2 Sets x 10 Reps
Cable One Arm Behind the Back Curl
2 Sets x 10 Reps
Cable Incline Bench Row
2 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 10 Reps
Calf Press On Leg Press
2 Sets x 10 Reps
Barbell Tricep Extension
2 Sets x 10 Reps
Dumbbell One-Arm Row
2 Sets x 10 Reps
Dumbbell Incline Fly
2 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 10 Reps
Calf Press On Leg Press
2 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 10 Reps
Cable Pullover (Supine)
2 Sets x 10 Reps
Cable Cross-Over
2 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 10 Reps
Day 2
Day 5
Est. 54 min
15 exercises
Dumbbell Seated Bicep Curl
2 Sets x 10 Reps
Dumbbell Bent-Over Raise
2 Sets x 10 Reps
Machine Leg Curl (Prone)
2 Sets x 10 Reps
Dumbbell Incline Fly
2 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 10 Reps
Barbell Bent-Over Row
2 Sets x 10 Reps
Dumbbell Decline Fly
2 Sets x 10 Reps
Machine Seated Calf Raise
2 Sets x 8 Reps
Barbell Tricep Extension
2 Sets x 10 Reps
Dumbbell One-Arm Row
2 Sets x 10 Reps
Machine Leg Press
2 Sets x 10 Reps
Barbell Preacher Curl
2 Sets x 10 Reps
Dumbbell Seated Shoulder Press
2 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 10 Reps
Calf Press On Leg Press
2 Sets x 10 Reps
Day 38
Day 3
Est. 61 min
13 exercises
Cable Rope Hammer Curl
2 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 12 Reps
Cable Seated Row
2 Sets x 12 Reps
Two Cable Side Lateral Raise
2 Sets x 12 Reps
Machine Seated Calf Raise
2 Sets x 12 Reps
Cable Seated Shrug
2 Sets x 12 Reps
Hip Extension (Standing)
2 Sets x 12 Reps
Cable Shoulder Extension
2 Sets x 12 Reps
Cable Mid Chest Crossover
2 Sets x 12 Reps
Machine Leg Extension
2 Sets x 12 Reps
Cable Standing High Curl
2 Sets x 12 Reps
Cable Tricep Kickback
2 Sets x 12 Reps
Cable Wood Chop
2 Sets x 12 Reps
Day 50
dumbbells
Est. 48 min
7 exercises
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Day 51
Day 6
Est. 37 min
7 exercises
Barbell Shrug
2 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 12 Reps
Dumbbell Seated Bicep Curl
2 Sets x 12 Reps
Machine Leg Extension
2 Sets x 12 Reps
Machine Seated Calf Raise
2 Sets x 12 Reps
Barbell Bench Press
2 Sets x 12 Reps
Dumbbell Tricep Extension
2 Sets x 12 Reps
