Which machine comes to mind when you think about building muscles? For many, it’s the cable machine, a versatile and safe home fitness machine that helps strengthen and tone your body. But where should you start, and which cable exercises will give you the best results? In this article, we’ll guide you through a 7-day weight training split designed to target every major muscle group and share expert tips to maximize your workouts. Let’s jump in right now!
Why Split Training Work for Cable Machine Workouts?
What is split training? It refers to dividing your training week so that different muscle groups are focused on separate days. This approach allows you to focus on each area with proper form, makes your workouts more effective, and gives muscles enough time to recover. Compared to the full-body circuit, split routines let you concentrate on specific muscles with greater intensity and reduce fatigue from trying to train everything in one session.
Your 7-Day Weight Training Split with Cable Machine
For anyone who has purchased the Tousains Cable Machine CR63, please note that four handles are included in the box: a Double D Row Handle, Pull Down Bar, Deluxe Tricep Rope, and a V-Shaped Handle. The first three can be used for most cable exercises, covering a wide range of pulling and pressing movements. The V-Shaped Handle, however, is primarily used for tricep pushdowns.
Day 1 Cable Chest Workout
Target muscles: Upper, middle, and lower chest
Rest: 60 seconds between sets, 90 seconds between exercises
High to Low Cable Chest Fly (3 sets × 12 reps)
Set the pulleys at the highest position. Stand with feet shoulder-width apart, core tight, and arms slightly bent. Pull the handles from above down toward your lower chest, exhaling as you squeeze the chest, then slowly return to start. Focus on controlled movement to target the lower chest.
Horizontal Cable Chest Fly (3 sets × 10–12 reps)
Adjust pulleys at chest height and slightly lean forward with core engaged. Pull the handles horizontally toward the center of your chest, exhaling as you squeeze the middle chest, then inhale as you slowly return. Keep elbows slightly bent and avoid using momentum to maintain tension on the chest.
Low to High Cable Chest Fly (3 sets × 12–15 reps)
Set pulleys at the lowest position. Stand with feet shoulder-width apart, core tight, and lift the handles from low to high in a diagonal upward path, squeezing the upper chest at the top. Slowly return to start while maintaining control, emphasizing upper chest activation.
Optional Push-Up (2 sets to failure)
Place hands slightly wider than shoulders, toes on the floor, body in a straight line. Lower chest toward the ground, then push back up, keeping core engaged. Perform slow, controlled reps to fully engage the chest.
Day 2 Cable Back Workout
Target muscles: Lats, upper back, rear delts
Rest: 60 seconds between sets, 90 seconds between exercises
Seated Cable Row (3 sets × 10–12 reps)
Sit with feet firmly on the platform (or the seat on the Tousains cable machine CR63), knees slightly bent, chest up, and core engaged. Exhale as you pull the handle toward your lower ribs, squeezing shoulder blades together, then inhale as you slowly return. Keep elbows close to the body and avoid leaning backward to maintain tension on the back muscles.
Bent Over Row (3 sets × 10 reps)
Hinge at the hips with a slight bend in knees, back straight, and core tight. Pull the cable handle toward your waist, exhaling at the top, then inhale as you slowly lower it back down. Focus on engaging lats and the upper back rather than arms.
Straight Arm Pulldown (3 sets × 12 reps)
Stand tall with arms straight holding the bar, feet shoulder-width apart, and core tight. Pull the bar down toward your thighs, exhaling and squeezing your lats, then slowly return to the start while inhaling. Keep arms straight and control the movement to fully activate the lats.
Face Pull (3 sets × 15 reps)
Attach a rope at upper chest level, grasp it with both hands, and step back slightly. Exhale as you pull the rope toward your face, keeping elbows high and squeezing rear delts, then inhale as you return. Maintain an upright torso and engage the upper back to avoid momentum.
Day 3 Cable Legs & Glutes Workout
Target muscles: Quads, hamstrings, glutes, lower back
Rest: 60 seconds between sets, 90 seconds between exercises
Goblet Squat (3 sets × 10–12 reps)
Hold the handle close to your chest, feet shoulder-width apart, and core tight. Inhale as you squat down, keeping knees behind toes, then exhale as you drive through your heels to stand. Keep chest upright and avoid leaning forward to protect your lower back.
Split Squat (3 sets × 10 reps per leg)
Step one foot forward and one foot back, hands holding handles at chest height, core engaged. Inhale as you lower the back knee toward the ground, then exhale as you push through the front heel to return. Maintain balance and control, keeping torso upright throughout.
Romanian Deadlift (RDL) (3 sets × 10 reps)
Hold the handle with both hands, knees slightly bent, hinge at the hips, and lower the handle along your legs, exhaling as you rise back up. Keep back straight, core tight, and feel the stretch in your hamstrings. Avoid rounding the lower back to prevent injury.
Standing Hip Thrust (3 sets × 12 reps)
Attach the cable at hip height, stand facing forward with feet shoulder-width apart. Exhale as you thrust hips forward, squeezing glutes at the top, then inhale as you return to start. Keep core engaged and avoid overextending the lower back.
Day 4 Cable Shoulder Workout
Target muscles: Front, middle, and rear deltoids
Rest: 60 seconds between sets, 90 seconds between exercises
Single Arm Front Raise (3 sets × 12 reps)
Attach a single handle to the low pulley, stand with feet shoulder-width apart, and core tight. Inhale as you lift one arm straight in front to shoulder height, exhale as you slowly lower it. Keep a slight bend in the elbow and avoid swinging to ensure shoulder activation.
Standing Lateral Raise (3 sets × 12–15 reps)
Hold the cable at your side with pulley at low position, core engaged. Exhale as you lift the arm outward to shoulder level, inhale as you return slowly. Maintain control and slight elbow bend, focusing on middle delts without shrugging shoulders.
Standing Upright Row (3 sets × 10 reps)
Grip the bar or rope attachment at hip height, feet shoulder-width apart, core tight. Pull the handle up toward your chin, exhaling, then inhale as you lower it slowly. Keep elbows above wrists and avoid using momentum to protect the shoulder joints.
Horizontal Shoulder Abduction (3 sets × 15 reps)
Set the pulley at chest height and stand upright, core engaged. Exhale as you pull the handle outward to the side, squeezing rear delts, inhale as you return to start. Keep torso stable and avoid leaning forward or backward during the movement.
Day 5 Cable Arm Workout
Target muscles: Biceps brachii and triceps brachii
Rest: 60 seconds between sets, 90 seconds between exercises
Standing Rope Curl (3 sets × 10–12 reps)
Stand with feet shoulder-width apart, hold the rope attachment, elbows tucked by your sides. Exhale as you curl the rope upward, rotating wrists outward at the top, inhale as you lower it slowly. Keep upper arms stationary and core engaged to isolate the biceps.
Seated Bicep Curl (3 sets × 12 reps)
Sit on the bench or seat with back straight and feet firmly on the floor, hold cable handles. Exhale as you curl both arms upward, inhale as you return slowly. Avoid swinging your torso and maintain tension on the biceps throughout the movement.
Triceps
Cable Tricep Pushdown (3 sets × 10 reps)
Use a bar or rope attachment, elbows tucked at sides, core tight. Exhale as you push down until arms are fully extended, inhale as you slowly return. Keep upper arms stationary and avoid leaning forward.
Overhead Tricep Extension (3 sets × 12 reps)
Stand with the cable behind your head, hold the rope handles, and feet shoulder-width apart. Exhale as you extend arms upward, squeezing triceps, inhale as you return slowly. Maintain upright posture and engage core to prevent lower back arching.
Day 6 Cable Core Workout
Target muscles: Rectus abdominis, obliques, deep core
Rest: 60 seconds between sets, 90 seconds between exercises
Kneeling Cable Crunch (3 sets × 15 reps)
Kneel in front of the cable with rope attachment, hold ropes at your head level and engage core. Exhale as you crunch downward, bringing elbows toward your thighs, and inhale as you slowly return to start. Keep lower back neutral and avoid pulling with arms to fully activate abs.
Cable Standing Oblique Twist (3 sets × 15 reps per side)
Stand with feet shoulder-width apart, hold the handle with both hands, cable at chest height. Exhale as you rotate your torso away from the pulley, inhale as you return slowly. Keep hips facing forward and core engaged to isolate the obliques.
Cable Wood Chopper (Low to High) (3 sets × 12 reps per side)
Attach the cable to a low pulley, hold the handle with both hands, feet shoulder-width apart. Exhale as you pull the cable diagonally upward across your body, inhale as you slowly return. Maintain a stable torso and tight core, avoiding momentum from arms or hips.
Plank (3 × 45 seconds)
Place forearms on the ground, body in a straight line from head to heels, feet shoulder-width apart. Engage core and glutes, holding position while breathing steadily. Avoid sagging hips or raising your butt to maximize core activation.
Day 7 Rest & Recovery
Congratulation! You've finished your 7-day split training! Take a full day off from heavy training. Focus on light activities like walking, stretching, or gentle yoga for 10–15 minutes. Don't forget to use foam rolling or mobility exercises to release tension and prepare your body for the next week of training!
Tips for Safe and Effective Cable Machine Workouts
- Warm up properly: Always start your cable machine workouts with a 5–10 minute warm-up to prepare your body for the cable machine workouts and reduce the risk of injury.
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Focus on controlled movements: Avoid swinging the cables or relying on momentum. Slow and deliberate motions ensure better muscle engagement.
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Maintain proper form: Keep your posture upright and core engaged to prevent strain.
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Choose the right resistance: Select a weight that challenges your muscles but allows you to complete all reps with correct posture. Gradually increase resistance over time.
- Prioritize recovery: Make sure to incorporate rest days, stay hydrated, and get enough nutrition. These are essential for muscle growth and safe workouts.
- Consistency is key: Stick to your 7-day weight training split, track progress, and focus on steady improvement rather than trying to do too much at once.
If you can’t complete all reps or sets…
Don’t worry. That’s completely normal, especially if you’re new to cable training. Simply reduce the weight, rest a bit longer between sets, or aim for fewer reps (for example, 8–10 instead of 12–15). Over time, as your strength improves, gradually increase the resistance and volume.
Final Thoughts
Building muscle mass on a cable machine isn’t just about pull exercises. With the 7-day cable machine workouts, you can target every major muscle group and improve overall strength. Stay consistent, focus on proper form, and you’ll see gradual improvements over time. For more fitness information, subscribe to Tousains—whether it’s cardio or strength training, we provide a wide range of insights to help you reach your goals!
