Hi, this is Upper and Lower body Apartment Gym Cable Machine Workout Plan Gym for Lean Gain, losing fat, getting six pack abs with proper lean body. So please only follow this workout plan according your personal trainer instructions. You must have good fitness level before follow this workout plan. Always lift the weight which at least you can perform Negative part of yourself. For Example while doing bench press or squat your body should have that much strength so you can lower the weight down with control, Proper Technique and yourself.
Follow this Best Upper and Lower body Apartment Gym Cable Machine Workout Plan
You must learn about proper warm up and cool down after workout. click on names to find How to Warm-up before workout? and How to Cool-down after workout?. You must also learn about Static Stretching for avoid DOMS. Delayed-onset muscle soreness (DOMS) is muscle pain that begins after you’ve worked out.
It is also advisable to start with light-weight a few 2-3 sets of your first exercise and consider it as your part of the warm-up. if doing bodyweight workout then your body must be proper warm-up before workout. Instead of body-weights exercise you also can choose a treadmill or cross-trainer as your warm-up for 10-15 minutes before workout.
Note – Click on Any Exercise Name you can get the full guide video.
Day 1 Monday: Upper Body
Chest:
Low Cable Cross Over
Superset:
Flat Bench Dumbbell Chest Press
Sets 3 Reps 5 Rest 1 Min
Shoulder:
Exercises:
Standing Cable Shoulder Press
Sets 3 Reps 8-12 Rest 1 Min
Back:
Cable Push Down
Superset:
Dumbbell Floor Straight Arm Pull Over
Sets 3 Reps 5 Rest 1 Min
Biceps:
Dumbbell Standing Biceps Curl
Sets 3 Reps 8-12 Rest 1 Min
Triceps:
Cable Push Down
Sets 3 Reps 8-12 Rest 1 Min
Forearms:
Dumbbells Wrist Curl
Sets 3 Reps 8 Rest 1 Min
Abdominal:
Double Crunches !
Sets 3 Reps 5 Rest 1 Min
Day 2 Tuesday: Lower Body
Cardio:
Constantly 10 min Slow to High Level Cardio on Treadmill Like Fast walk Not Running or Cross Trainer
Legs
1. Body Weight Bench Squat
Sets:3 Reps:8-12 Rest:1 Minute
2. Dumbbell Sumo Squat
Sets:2 Reps:5 Rest:1 Minute
3. High Knees
Supersets
4. Stutter Steps
Sets:2 Reps:10 Rest:1 Minute
5. Standing Calf raise with dumbbell
Sets:3 Reps:8-12 Rest:1 Minute
Back Strengthen: Important Note Always perform this exercises very slow movements please
1. Lower Back Strengthening Cobra Stretch
Sets 3 Reps 12 Rest 1 Min
2. Glute Bridge
Sets 3 Reps 12 Rest 1 Min
Day 3 Wednesday: Rest For Recovery
Day 4 Thursday: Upper Body
Chest:
Low Cable Cross Over
Superset:
Flat Bench Dumbbell Chest Press
Sets 3 Reps 5 Rest 1 Min
Shoulder:
Exercises:
Standing Cable Shoulder Press
Sets 3 Reps 8-12 Rest 1 Min
Back:
Cable Push Down
Superset:
Dumbbell Floor Straight Arm Pull Over
Sets 3 Reps 5 Rest 1 Min
Biceps:
Dumbbell Standing Biceps Curl
Sets 3 Reps 8-12 Rest 1 Min
Triceps:
Cable Push Down
Sets 3 Reps 8-12 Rest 1 Min
Forearms:
Dumbbells Wrist Curl
Sets 3 Reps 8 Rest 1 Min
Abdominal:
Double Crunches !
Sets 3 Reps 5 Rest 1 Min
Day 5 Friday: Lower Body
Cardio:
Constantly 10 min Slow to High Level Cardio on Treadmill Like Fast walk Not Running or Cross Trainer
Legs
1. Body Weight Bench Squat
Sets:3 Reps:8-12 Rest:1 Minute
2. Dumbbell Sumo Squat
Sets:2 Reps:5 Rest:1 Minute
3. High Knees
Supersets
4. Stutter Steps
Sets:3 Reps:10 Rest:1 Minute
5. Standing Calf raise with dumbbell
Sets:3 Reps:8-12 Rest:1 Minute
Back Strengthen: Important Note Always perform this exercises very slow movements please
1. Lower Back Strengthening Cobra Stretch
Sets 3 Reps 12 Rest 1 Min
2. Glute Bridge
Sets 3 Reps 12 Rest 1 Min
Day 6 Saturday: Cardio, back Strengthening and abdominals
Cardio:
Constantly 10 min Slow to medium Level Fast walk Cardio on Treadmill or Cross Trainer
Back Strengthening and Abs
1. Fire Hydrant
Sets:3 Reps:8-12 Rest:1 Minute
2. Body weight Plank Hold
Sets:3 Reps: Maximum Rest:1 Minute
3. Glute Bridge
Sets:3 Reps:8-12 Rest:1 Minute
4. Standing Oblique Crunch
Sets:3 Reps:8-12 Rest:1 Minute
5. Dumbbell Side Bend
Sets:3 Reps:8-12 Rest:1 Minute
Day 7 Sunday
Rest for Recovery
You Must follow this workout plan Properly.
Disclaimer:
We serve as trainers and mentors who help you reach your fitness, wellness, and health goals. As you know every individual is different so their nutrition and fitness plans. The information we provide is based on our personal experience as an online fitness trainer and nutritionist. So You must consult with your physician before following any training or diet plans on this website.
Leave A Comment