Who doesn’t want lean sexy arms and a slim midsection in no time? You can achieve both in just 15 minutes using just the cable machine. Just kick the men off and have some fun ladies.

Working your entire upper body in standing position is highly effective for activating all your core muscles. Using heavier weights combined with working one arm at a time, takes this to entirely different level.

Who said you couldn’t do more in less time?


Do these exercises in order, doing six repetitions on each arm. Choose a weight that allows you to complete each exercise with perfect form. Rest for a little as possible between exercises and  for 60 seconds at the end of each circuit. Repeat the circuit twice for a total of three rounds.

Exercise One- Straight Arm Pull down

Stand, facing the weight stack and adjust the height of the handle so your right hand is waist height, with your arm straight.  Take a step back with your right leg. Pull the handle to your right hip and return to starting position.  That’s one rep. Do 6 repetitions and repeat on the other side.


[youtube https://www.youtube.com/watch?v=0e98XNipSks&w=560&h=315]


Exercise two- High Chest Press Punch

Set the cable to just over your shoulder height. Facing away from the weight, right elbow bent at 90 degrees and at shoulder height with right leg back. Punch the weight by extending your elbow and return to the starting position. That’s one rep. Repeat sequence on the other arm.


[youtube https://www.youtube.com/watch?v=KjXQ9eLFtD4&w=560&h=315]


Exercise three- High Back Row

Using the same cable height as exercise two or a little higher if you wish, face towards the weight. Right arm extended and right leg back “pull” until your elbow is at 90 degrees with the elbow at shoulder height.  Slowly return to the start. That’s one rep. Repeat on other side.



Exercise four- Low Chest punch

Setting handle above waist height, face away from the weight right elbow bent at 90 degrees, upper arm by your side with right leg back.  “Punch “by extending your elbow and slowly reverse to starting position.


(Low the handle to around waist height and punch out. Have the cable underneath your arm)

Exercise 5- Low Back Row

Have the cable handle on the lowest setting and face towards the weight stack with right arm extended and right leg back. Pull until you upper arm is by your side (at 90 degrees) and right elbow not going past your torso. Slowly reverse to starting position.



Wrapping up

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  • 12 weeks of customized programming, broken into 3 4 week blocks
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