Maximize muscle mass gain with a cable workout focused on shoulders and legs. Take advantage of cable tension to build muscle while training shoulders and legs.
Shoulder and Leg Cable Workout focused on Hypertrophy
Cable Shoulder Workout
| Exercises | Repetitions | Sets |
|---|---|---|
| Cable Lateral Raise | 6-10 repetitions | 3 |
| Cable Rear Delt Fly | 6-10 repetitions | 3 |
| Cable Overhead Press | 6-10 repetitions | 4 |
Cable Leg Routine
| Exercises | Repetitions | Sets |
|---|---|---|
| Cable Split Squat | 6-10 repetitions | 3 |
| Cable Hamstring Curl | 6-10 repetitions | 3 |
| Cable Glute Kickback | 6-10 repetitions | 4 |
Build Muscle with Cable Shoulder and Leg Workout
This training routine is designed to maximize muscle gain in the shoulder and leg muscle groups by focusing on cable exercises. To achieve significant muscle growth, follow these steps when performing the routine:
Days per Week 📅
Training
2
Sets 🏋🏻
Weekly
10-20
Repetitions 🔁
Near failure
6-10
How many days to perform a workout routine?
- The days will depend on the sets we want or are able to perform during the week. If our goal is to do 15 sets per muscle group per week, then we can divide the workout into 2 days, doing 7 sets on one day and 8 sets on the next day for that muscle group. It doesn't matter how you divide it, what matters is that you reach 10 to 16 sets per week for each muscle group.
What is a training set?
A training set is the number of times you repeat an exercise. For a hypertrophic goal, which is muscle gain, it is necessary to perform a minimum of 10 weekly sets per muscle group and a maximum of 20 weekly sets.
What are repetitions? How many repetitions to perform in training?
A repetition is the number of times we perform a movement of an exercise. For example, in bench press, lifting the barbell once is considered one repetition. Depending on our muscle or strength goals, we may be interested in performing a higher or lower number of repetitions.
- In each set, perform 6 to 10 repetitions, giving our maximum effort near muscular failure without reaching it, except in exceptional cases. If we can perform more than 10 repetitions, we execute them until near failure, but that would mean we should have increased the weight.
Dropsets ⏬
Weekly
1-2
When to incorporate Dropsets into our routine?
- For this routine, I recommend doing a dropset at the end of the workout. If you're doing a total of 20 sets for chest and triceps on a given day, then 3 sets out of those 20 should be replaced with a dropset for shoulder and leg. Ideally, you should do one dropset for each muscle group per week. Dropsets can also be performed with cables.
Training Progression:
- The training should focus on progressive overload. There are two alternatives to achieve proper training: increasing the weight with each set or starting with the maximum weight and gradually reducing it. The best alternative for muscle gain is to start with the maximum weight and reduce it, as it meets the criteria of 6-10 repetitions per set. However, if you choose to increase the weight with each set, you must push yourself to the true limit of your body. Decreasing weight from heavier to lighter is simpler because you overload your muscles with fewer repetitions. However, when increasing weight from lighter to heavier, you need to increase your repetitions until you reach true muscle overload.
Shoulder and Leg Cable Exercise Technique
Tips for executing proper technique and maximizing muscle gain for each shoulder and leg exercise with cables:
Cable Lateral Raise - Stand with your feet shoulder-width apart. Grab the cable with one hand and maintain scapular retraction. Lift your arm laterally until it's parallel to the ground, keeping the elbow slightly bent. Lower the arm in a controlled manner and repeat on the other side.
Cable Rear Delt Fly - Adjust the cable to shoulder height. Hold the cable with both hands and maintain scapular retraction. Lean slightly forward from the hips and extend your arms to the sides. Bring your arms back and upward, feeling the contraction in the rear deltoids. Return to the starting position in a controlled manner.
Cable Overhead Press - Stand in front of a cable set at shoulder height. Hold the cable with both hands and maintain scapular retraction. Press the cable upward from the shoulders until your arms are fully extended. Lower the cable in a controlled manner to the shoulders and repeat the movement.
Cable Split Squat - Stand in front of the cable and hold the handles with both hands. Take a step back with one leg and flex both knees until the back knee almost touches the ground. Maintain scapular retraction and ensure that the front knee is aligned with the ankle. Then return to the starting position by pushing off with the front leg.
Cable Hamstring Curl - Stand with one leg in front of the other and hold the cable at the bottom with one leg. Maintain scapular retraction and slightly flex the knee of the supporting leg. Then, bring the cable towards the glutes while keeping the torso upright. Return to the starting position in a controlled manner.
Cable Glute Kickback - Stand next to a low pulley and hold the cable with one leg. Maintain scapular retraction and engage your core. Extend your leg backward until it's fully straight and feel the contraction in the glutes. Then, return your leg to the starting position in a controlled manner.
If you are interested in having an efficient training record that can compete with your friends, try my install this routine with just one tap.