How to Get a Full-Body Workout on a Cable Machine/Functional Trainer

You'll find a functional or cable trainer in any commercial gym.

Cable machines feature two weight stacks that are connected by a cross beam. Weights can be adjusted in each stack by the user, and they are raised through a system consisting of cables and pulleys that travel up and along a track.

The weight stacks are closer together on a functional trainer. The pull-up bar is usually located between the weight stacks on functional trainers.

Cable machines/functional training trainers can be very versatile. Cable machines are much more versatile than weight-training machines, which can lock you in one position. They also allow for more dynamic movements and better balance and stability. With one machine you can perform multiple strength training exercises, isolate muscles and work them in different angles. You can use cable machines/functional training equipment to get a full-body workout.

This is especially useful when you are traveling. The hotel gyms tend to be basic, with limited equipment and a small room. They do offer functional trainers, so you can still get a great strength-training session on the road.

Chris Contois is my physical therapist here at Vitality Therapy and Performance in Tulsa. He is also a competitive athlete and has done some bodybuilding programming with me over the last year.

Chris has created a split for the upper and lower body that can be performed with either a cable machine, or functional trainer. In the two hotels that he has stayed at, the functional trainers had fixed handles. You couldn't change the attachments to add a rope handle for example. He designed the functional trainer workout with the assumption that you may only have fixed handles. Functional trainers are not the best for leg training. You can perform some leg exercises on a functional trainer but your options are very limited. Chris suggests adding some plyos, or bodyweight exercises like air squats, if you feel you need to work your lower body more.

Exercises for Upper and Lower Body Cable Workout

Do all exercises for the upper body and lower body. Rest 90 seconds to 2 minutes between each set.

Upper Body

Mid-Back. Upper Chest. High-Handle Position Cable Crossovers: 4 x 10-15 Lats. High-Handle position Half kneeling Underhand pulldown: 4 x 10 (video shows overhand grip; just switch to underhand). Mid/lower chest. Mid-Handle Single Arm Chest press: 4 x 8-12 Shoulders. Low-Handle Cable Laterals: Four x 10 to 15 Biceps. Low-Handle Single Arm Cable Curls: 4 x 10 to 15 Triceps. Low-Handle Single Arm Tricep Extension Behind Head: 4 x 8-12 Abs. Mid-Handle Rotational Chop : 4 x 10.

Lower Body

Quads. Quads and Hamstrings. Low-Handle Cable Pull Throughs : 4 x 12-15 Quads, Glutes and Hamstrings. Low-Handle Split Stance Lunges: 4 x 8-10 Hamstrings and Low Back. Low-Handle Position Romanian Cable Deadlift: Four x 8-10 Outer Leg. Low-Handle Position Hip Abduction: 3 x 10-12Inner Leg. Low-Handle Hip Abduction: 3 x 10-12.

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