Upper body cable workout


Try this workout to develop strength and endurance in your upper body

Start with
  • 400 m walk @6km per hour and an angle of 6
  • 10 sets of cable crossovers 13kg per arm
  • 10 sets of reverse cable crossovers 6.5kg per arm
Repeat, but this time increase the weight on the cable (in my case to 16 kg for the cable crossovers and 8kg for the reverse cable crossovers)

Repeat and again increase the weight. 

Continue to increase the load until you cannot perform more than 10 repetitions.

Then repeat at your maximum load until you have completed your desired exercise workouts. (In my case 60 minutes).

This routine will build the endurance and strength of your upper body (shoulders, chest and upper back as well as your hand grip and forearms), provide a cardiorespiratory workout and also assist you in the development of your core muscles and sense of balance.

The 400 m walk will provide you with the rest you need to delay fatigue. 

You can start at a lower or higher load, depending on your level of fitness. You can also use resistance bands instead of cables for these exercises.

Comments

Post a Comment

Popular posts from this blog

Lifting above the shoulders

Image
Exercises which involve lifting weights above your shoulders present a risk to your shoulder joint. Injuries can be acute, such as a tear or dislocation or chronic such as a rotator cuff injury or frozen shoulder. But lifting objects above your shoulders is requirement of daily living. We need shoulder strength and mobility to stay functional and active. Strong muscles supporting the shoulder joint can also protect the ligaments and bones of the upper body. Exercise selection and progression are important. For seniors, unsupervised use of overhead pressing with barbells may present a higher risk. Alternatives are dumbbells, shoulder press machines, medicine balls, sandbags and kettlebells. All of these exercise tools help keep your shoulder joint aligned in the neutral position to reduce the risk of injury due to repetitive overloaded inflammation of your shoulder joint. I prefer kettlebell presses as the lift starts from the centre line and the movement is vertical. This is a safer op...
Read more

Back to "HIIT" after a long break

A HIIT workout should be very intense. You go all out for brief period (e.g. 20 seconds), slow down (e.g. for 20 seconds) and start again until exhausted.  Nowadays, HIIT is interpreted in many ways. Most HIIT sessions do not involve highly intense exercise and hence they can run for half an hour or more.  A few days ago, I called up about being a HIIT trainer. (Well not really HIIT - the session lasts for an hour with warm-ups, cool-downs, so about 40 minutes!!) There was some concern about whether I was fit enough. I have not done HIIT for a while. So I thought I would do a series of intense exercises to see if I could last 40 minutes. I did not use a timer but used repetitions. Here is the exercise routine: 40 jumping jacks 40 plank jacks 10 pushups 20x24kg single arm kettlebell rows (10 x LH and 10 x RH) Repeat with minimal rest between exercises. I repeated this routine 6 times in 30 minutes. Is this HIIT? Not really but it certainly more intense that what is normall...
Read more

Quick Vegetarian Stew Pie

Image
Ingredients - Can of pinto beans - Can of peas - 1 small onion - 3 medium sized potatoes - 2 carrots - 3 stalks of celery - cornflour - ready cooked lasagne sheets - cube of mushroom stock - coriander powder - cheese (if required) - salt (if required) Instructions 1. Boil the potatoes and then cut into thin slices 2. Blend the can of peas 3. Cut the onion into small pieces 4. Dice the celery and carrots 5. Fry the onions and then add the carrots and celery. 6. Add about 2 cups of water. 7. Boil until the celery and carrots are tender 8. Add the mushroom stock and quarter a teaspoon of coriander powder. 9. Add salt to taste 10. Add the pinto beans and continue cooking for about 3 minutes. 11. Mix about 2 teaspoons of cornflour with half a cup of water and add to the pot. 12. Transfer the contents of the pot to a large Pyrex dish. 13. Cover the surface of the stew with lasagna sheets 14. Cover the sheets with the blended peas 15. Cover the surface of the pea...
Read more