Horizontal Push & Pull Cables [DF]
Superset
x 3
LLT
SEATED CABLE CHEST PRESS [MC]
reps
10
weight_kgs
Tempo
1:2:3
reps
10
weight_kgs
Tempo
1:2:3
| Set | Reps | Weight | Tempo |
|---|---|---|---|
| 1 | 10 | kgs | 1:2:3 |
| 2 | 10 | kgs | 1:2:3 |
| 3 | 10 | kgs | 1:2:3 |
LLT
Seated Cable Row – Long Handles
reps
10
weight_kgs
Tempo
1:3:2
reps
10
weight_kgs
Tempo
1:3:2
- Use Seated Cable Row Machine and two Long Handle attachments
- Pull from straight arms to a pull that brings the handles apart from each other, reaching the upper chest region.
Alternatives
- Seated Cable Row – Long Rope
- Floor Seated Cable Row with Long Handles
- Freemotion High Pull Machine - Scapular Retraction
- Cable Standing Row with Long Handles
| Set | Reps | Weight | Tempo |
|---|---|---|---|
| 1 | 10 | kgs | 1:3:2 |
| 2 | 10 | kgs | 1:3:2 |
| 3 | 10 | kgs | 1:3:2 |