Equipment: Cable

Shoulders

Cable Rear Delt Fly

3 × 12–15 · Beginner

Biceps

Bayesian Cable Curl

3 × 10–12 per side · Intermediate

Abdominals

Pallof Press

3 × 10 per side · Beginner

Triceps

Single-Arm Cable Pushdown

3 × 12–15 per side · Beginner

Hamstrings

Cable Pull-Through

3 × 12–15 · Beginner

Shoulders

Cable Lateral Raise

3 × 12–15 · Beginner

Biceps

Cable Biceps Curl

3 × 10–12 · Beginner

Abdominals

Cable Woodchopper

3 × 10 each side · Intermediate

Back

One-Arm Lat Pulldown

3 × 10–12 · Beginner

Chest

Incline Cable Fly

3 × 12–15 · Intermediate