TOTAL-BODY WORKOUT

A Metal Muscle-Up

While free weights are standard resistance equipment, a cable system is easier and just as effective for most men. The weight plates are encased and can only be raised or lowered, ensuring good form. Also, a cable repetition maintains stress throughout the movement, maximizing efficiency. The following workout hits all major muscle groups. Complete one or two sets of eight to 10 repetitions.

 

 

HIPS & BUTTOCKS

Stand facing away from a low cable and place an ankle strap around the right ankle. Beginning with the leg slightly bent, and grasping the machine for support, proceed to raise the right leg out in front of you. Pause, then lower to starting position, but don’t let the weight plates touch between repetitions.

Perform a set, then place the ankle strap around the left ankle for a set with that leg.

BICEPS

Stand facing a low cable and grasp a short bar with arms slightly bent. Proceed to curl the bar up until biceps meet forearms. Pause, then lower to starting position, but don’t let the weight plates touch between repetitions.

THIGHS

Stand adjacent to a low cable and place an ankle strap around the left ankle. Beginning with the left foot raised slightly, and grasping the machine with the right hand for support, proceed to extend the rigid left leg up and out across the right leg. Pause, then return to starting position, but don’t let the weight plates touch between repetitions. Perform a set, then turn around and place the ankle strap around the right ankle for a set with that leg.

SHOULDERS

Stand adjacent to a low cable, bend over and grasp the handle palm up across your body with the left hand. With the right hand on the right thigh for support, proceed to raise the left arm up and out to the side until parallel to the floor. Pause, then lower to starting position, but don’t let the weight plates touch between repetitions. Perform a set, then turn around and grasp the handle with the right hand for another set.

BACK

Stand facing a high cable and grasp a short bar palms down at the top. Keeping the arms straight, proceed to pull the bar down. Pause, then return to starting position, but don’t let the weight plates touch between repetitions.