Complete Body Workout Secrets | Shrug - Cable P a g e | 44 of 67 Shrug - Cable FOCUS AREA : Traps EQUIPMENT : Cable Machine PREPARATION : Stand before the machine with feet shoulder width apart. Hold the bar in front of your thighs with palms facing backward and arms extended. EXECUTION : 1. Exhale and shrug your shoulders as high as possible with straight arms. 2. Hold for a count at the top position. 3. Lower the bar to the starting position and repeat. KEY TIPS : 1. Place your hands closer or wider to better exercise different muscles. 2. Keep a straight back and braced core during the exercise. © ASKSiVi.com | Siddarth S Vignesh
Complete Body Workout Secrets | Side Lunge - Cable P a g e | 45 of 67 Side Lunge - Cable FOCUS AREA : Glutes, Quadriceps, Hamstrings EQUIPMENT : Cable Machine PREPARATION : Stand beside the machine with feet shoulder width apart. Hold the handle at shoulder level. EXECUTION : 1. Inhale and step one leg to the side and bend at the knee until the thigh is parallel with the floor. 2. Keep the opposite leg in place and straight. 3. Exhale and return to the starting position. 4. Switch to the other side and repeat the same repetitions. KEY TIPS : 1. Do not let your knee go over your toes. 2. To avoid damage to knees, control your body movement while lowering. 3. Keep a braced core during the exercise. © ASKSiVi.com | Siddarth S Vignesh
Complete Body Workout Secrets | Single Arm Bent-Over Row - Cable P a g e | 46 of 67 Single Arm Bent-Over Row - Cable FOCUS AREA : Back, Traps, Biceps, Shoulders EQUIPMENT : Cable Machine PREPARATION : Hold the handle with one hand in a neutral grip with arm extended. Position the opposite leg forward and bend the knee slightly to lean your torso forward. EXECUTION : 1. Squeeze your lats and bend the elbow to pull the handle toward your rib cage. 2. Pause at the top for a count, return to the starting position and switch to the other side and repeat the same repetitions. KEY TIPS : 1. Keep your knees slightly bent throughout the movement. 2. Keep a straight back and braced core during the exercise. © ASKSiVi.com | Siddarth S Vignesh
Complete Body Workout Secrets | Single Arm Lat Pull-Down - Cable P a g e | 47 of 67 Single Arm Lat Pull-Down - Cable FOCUS AREA : Back, Traps, Shoulders EQUIPMENT : Cable Machine, Flat Bench PREPARATION : Sit on the bench facing the machine. Hold the handle with one hand in an overhand grip and the arm stretched upward. EXECUTION : 1. Contract your lats and bend your elbows to pull the handle down to your chest. 2. Pause for a count and return to the starting position slowly and repeat. 3. Complete alternating between left and right. KEY TIPS : 1. Lean slightly backward and do not arch your back during the movement. 2. Keep the upward movement controlled to avoid pulling yourself out of position. 3. To add difficulty, add weights gradually. © ASKSiVi.com | Siddarth S Vignesh
Complete Body Workout Secrets | Single Arm Lateral Raise - Cable P a g e | 48 of 67 Single Arm Lateral Raise - Cable FOCUS AREA : Shoulders EQUIPMENT : Cable Machine PREPARATION : Stand with your feet slightly wider than shoulder width apart. Reach across your body to hold the opposite handle with one hand in a neutral grip in front of your thighs. EXECUTION : 1. Squeeze your working shoulder and pull the handle across your body laterally until the arm is parallel to the floor. 2. Lower the handle to the starting position and repeat. 3. Alternate to your opposite hand and repeat. KEY TIPS : 1. Do not shrug your shoulder when raising the arm up. 2. Keep your working elbow slightly bent throughout the movement. 3. Keep a straight back and braced core during the exercise. © ASKSiVi.com | Siddarth S Vignesh
Complete Body Workout Secrets | Skull Crusher - Cable P a g e | 49 of 67 Skull Crusher - Cable FOCUS AREA : Triceps EQUIPMENT : Cable Machine, Flat Bench PREPARATION : Lie on a bench with feet on the floor. Hold the bar in an overhand grip arms bent and elbows lifted. EXECUTION : 1. Exhale and extend your elbows to press your hands up until your arms are straight. 2. Pause for a count, inhale and return to the starting position slowly and repeat. KEY TIPS : 1. Do not lock out your elbows at the top. 2. Keep your upper arms still during the exercise. 3. Keep a straight back and braced core during the exercise. © ASKSiVi.com | Siddarth S Vignesh
Complete Body Workout Secrets | Standing Chest Fly - Cable P a g e | 50 of 67 Standing Chest Fly - Cable FOCUS AREA : Chest, Shoulders, Biceps EQUIPMENT : Cable Machine PREPARATION : Stand with your back to the machine with one foot in front of the other. Hold the handles with palms facing forward and extend your arms to the sides. EXECUTION : 1. Exhale, squeeze your chest and press the handles together until your hands touch each other. 2. Pause for a count, inhale and return to the starting position slowly and repeat. KEY TIPS : 1. Keep a straight back and braced core during the exercise. 2. Keep your elbows slightly bent throughout the movement. © ASKSiVi.com | Siddarth S Vignesh
Complete Body Workout Secrets | Standing Chest Press - Cable P a g e | 51 of 67 Standing Chest Press - Cable FOCUS AREA : Chest, Shoulders, Triceps EQUIPMENT : Cable Machine PREPARATION : Stand with your back to the machine with one leg in front and knees bent. Bring the handles to your chest with arms bent and palms down. EXECUTION : 1. Exhale and squeeze your chest to push the handles forward until your hands meet together. 2. Inhale and return to the starting position slowly and repeat. KEY TIPS : 1. Do not lock out your elbows during the exercise. 2. Keep a braced core during the exercise. © ASKSiVi.com | Siddarth S Vignesh
Complete Body Workout Secrets | Standing Decline Fly - Cable P a g e | 52 of 67 Standing Decline Fly - Cable FOCUS AREA : Chest, Shoulders, Biceps EQUIPMENT : Cable Machine PREPARATION : Stand with one foot in front of the other. Hold the handles with palms facing forward and extend your arms to the sides. EXECUTION : 1. Pull your hands down in front of your body in an arc motion until your hands meet. 2. Squeeze your chest and hold for a count. 3. Slowly return to the starting position and repeat. KEY TIPS : 1. Keep a straight back and braced core during the exercise. 2. Keep your elbows slightly bent throughout the movement. © ASKSiVi.com | Siddarth S Vignesh
Complete Body Workout Secrets | Standing Glute Kickback - Cable P a g e | 53 of 67 Standing Glute Kickback - Cable FOCUS AREA : Glutes, Hamstrings EQUIPMENT : Cable Machine PREPARATION : Attach the rope of the machine around your ankle. Stand facing the machine and bend forward at the hips. Shift your weight to the free leg. EXECUTION : 1. Exhale and kick your attached leg back until your thigh is parallel with the floor. 2. Squeeze your glutes and hold for a count at the top position. 3. Inhale and slowly return to the starting position and repeat. 4. Switch to the other side and repeat the same repetitions. KEY TIPS : 1. Keep your pelvis staying pointed forward. 2. Keep your torso steady with a straight back and braced core during the exercise. 3. Keep your knees slightly bent throughout the movement. © ASKSiVi.com | Siddarth S Vignesh
Complete Body Workout Secrets | Standing Incline Fly - Cable P a g e | 54 of 67 Standing Incline Fly - Cable FOCUS AREA : Chest, Shoulders, Biceps EQUIPMENT : Cable Machine PREPARATION : Stand With one foot in front of the other. Hold the handles with palms facing forward and extend your arms to the sides. EXECUTION : 1. Pull your hands up in front of your body in an arc motion until your hands meet above your head. 2. Squeeze your chest and hold for a count. 3. Slowly return to the starting position and repeat. KEY TIPS : 1. Keep a straight back and braced core during the exercise. 2. Keep your elbows slightly bent throughout the movement. © ASKSiVi.com | Siddarth S Vignesh
Complete Body Workout Secrets | Standing Rear Delt Row - Cable P a g e | 55 of 67 Standing Rear Delt Row - Cable FOCUS AREA : Shoulders, Traps EQUIPMENT : Cable Machine PREPARATION : Stand in front of the machine with feet shoulder width apart. Hold the handle with two hands and arms stretched. EXECUTION : 1. Squeeze your shoulder blades and bend the elbows to pull the handle towards your chest. 2. Return to the starting position and repeat. KEY TIPS : 1. Pull the handle horizontally. 2. Keep a straight back during the exercise. © ASKSiVi.com | Siddarth S Vignesh
Complete Body Workout Secrets | Standing Row - Cable P a g e | 56 of 67 Standing Row - Cable FOCUS AREA : Back, Traps, Biceps EQUIPMENT : Cable Machine PREPARATION : Stand with feet shoulder width apart. Hold the handle in a narrow neutral grip in front of upper abs with arms extended. EXECUTION : 1. Squeeze your lats and bend your elbows to pull the handle toward your rib cage. 2. Pause for a count, return to the starting position slowly and repeat. KEY TIPS : 1. Keep a straight back and braced core during the exercise. © ASKSiVi.com | Siddarth S Vignesh
Complete Body Workout Secrets | Standing Side Bend - Cable P a g e | 57 of 67 Standing Side Bend - Cable FOCUS AREA : Abs EQUIPMENT : Cable Machine PREPARATION : Stand sideways next to the machine with feet shoulder width apart. Crip the handle in one hand with the palm facing towards you. EXECUTION : 1. Bend at your waist and squeeze obliques to the opposite side as far as possible. 2. Hold for a count, return to the starting position and repeat. 3. Switch to the other side and repeat the same repetitions. KEY TIPS : 1. Do not pull with your arms during the exercise. 2. Keep your head up throughout the movement. 3. Keep a straight back and braced core during the exercise. © ASKSiVi.com | Siddarth S Vignesh
Complete Body Workout Secrets | Standing Side Crunch - Cable P a g e | 58 of 67 Standing Side Crunch - Cable FOCUS AREA : Abs EQUIPMENT : Cable Machine PREPARATION : Stand sideways next to the machine with feet shoulder width apart. Crip the handle in one hand with the palm facing towards you. EXECUTION : 1. Bend at your waist and squeeze obliques to the gripping side as far as possible. 2. Hold for a count, return to the starting position and repeat. 3. Switch to the other side and repeat the same repetitions. KEY TIPS : 1. Do not pull down with your arms during the exercise. 2. Keep your head up throughout the movement. 3. Keep a straight back and braced core during the exercise. © ASKSiVi.com | Siddarth S Vignesh
Complete Body Workout Secrets | Standing Single Leg Curl - Cable P a g e | 59 of 67 Standing Single Leg Curl - Cable FOCUS AREA : Hamstrings, Calves EQUIPMENT : Cable Machine PREPARATION : Stand in front of the machine. Attach the rope around one ankle and hold the machine with both hands. Shift your weight to the standing leg. EXECUTION : 1. Squeeze your hamstrings to curl the attached leg backwards and raise the heel toward your hips until the calf is parallel with the floor. 2. Return to the starting position and repeat. 3. Switch to the other side and repeat the same repetitions. KEY TIPS : 1. Keep a straight back and thighs parallel during the exercise. © ASKSiVi.com | Siddarth S Vignesh
Complete Body Workout Secrets | Triceps Extension - Cable P a g e | 60 of 67 Triceps Extension - Cable FOCUS AREA : Triceps EQUIPMENT : Cable Machine PREPARATION : Stand with feet shoulder width apart. Hold the machine handle with one hand in an underhand grip and the elbow tucked to your body. EXECUTION : 1. Exhale and extend your elbow to press your hand down until the arm is straight. 2. Pause for a count, inhale, return to the starting position slowly and switch to the other side and repeat the same repetitions. KEY TIPS : 1. Do not lock out your elbows at the top. 2. Keep your working elbow still and close to your side throughout the movement. 3. Keep a straight back and braced core during the exercise. © ASKSiVi.com | Siddarth S Vignesh
Complete Body Workout Secrets | Triceps Kickback - Cable P a g e | 61 of 67 Triceps Kickback - Cable FOCUS AREA : Triceps EQUIPMENT : Cable Machine PREPARATION : Stand before the machine with feet shoulder width apart. Bend at the hips and hold the handle in an underhand with one hand. Bend your arm and tuck the elbow to your torso. EXECUTION : 1. Exhale and extend your elbow to press your hand backwards until your arm is straight. 2. Pause for a count, inhale, return to the starting position slowly and switch to the other side and repeat the same repetitions. KEY TIPS : 1. Do not lock out your elbows at the top. 2. Keep your elbows still and close to your sides throughout the movement. 3. Keep a straight back and braced core during the exercise. © ASKSiVi.com | Siddarth S Vignesh
Complete Body Workout Secrets | Triceps Push-Down - Cable P a g e | 62 of 67 Triceps Push-Down - Cable FOCUS AREA : Triceps EQUIPMENT : Cable Machine PREPARATION : Stand with feet hip width apart. Hold the bar over the chest with palms facing forward and elbows bent against your body. EXECUTION : 1. Exhale and pull the bar down towards your thighs until your arms are fully extended. 2. Pause for a count, inhale and return to the starting position slowly and repeat. KEY TIPS : 1. Keep your upper arms steady by your sides. 2. Lean slightly forward and keep your knees slightly bent throughout the movement. 3. Keep a straight back and braced core during the exercise. © ASKSiVi.com | Siddarth S Vignesh
Complete Body Workout Secrets | Twisting Overhead Press - Cable P a g e | 63 of 67 Twisting Overhead Press - Cable FOCUS AREA : Shoulders, Abs EQUIPMENT : Cable Machine PREPARATION : Stand back to the machine with knees bent. Hold the handle in one hand at shoulder height with the elbow bent at your side. EXECUTION : 1. Squeeze the shoulder and twist your body to the other side to press the handle diagonally up until your arm is straight overhead. 2. Pause for a count, return to the starting position slowly and switch to the other side and repeat the same repetitions. KEY TIPS : 1. Do not lock out your elbows at the top. 2. Keep your knees bent and feet fixed throughout the movement. © ASKSiVi.com | Siddarth S Vignesh
Complete Body Workout Secrets | Up-Down Twist - Cable P a g e | 64 of 67 Up-Down Twist - Cable FOCUS AREA : Abs EQUIPMENT : Cable Machine PREPARATION : Take a big step forward with one leg and your back to the machine. Twist your torso to the opposite side to hold the handle with arms extended. EXECUTION : 1. Pull the handle diagonally downward across your body to hips height by rotating torso, lowering arms, and bending knees. 2. Pause for a count, return to the starting position and switch to the other side and repeat the same repetitions. KEY TIPS : 1. Keep your elbows and knees slightly bent throughout the movement. 2. Keep a straight back and braced core during the exercise. © ASKSiVi.com | Siddarth S Vignesh
Complete Body Workout Secrets | Upright Row - Cable P a g e | 65 of 67 Upright Row - Cable FOCUS AREA : Shoulders, Traps EQUIPMENT : Cable Machine PREPARATION : Stand before the machine with feet shoulder width apart. Hold the bar in an overhand grip at shoulder width in front of your hips with arms extended. EXECUTION : 1. Raise your elbows up and out to the sides until the bar is at your chin level. 2. Contract your shoulders and hold for a count. 3. Lower the bar to the starting position slowly and repeat. KEY TIPS : 1. Keep your hands moving vertically. 2. Keep your elbows higher than your forearms during the exercise. 3. Keep the bar close to your body. 4. Keep a straight back during the exercise. © ASKSiVi.com | Siddarth S Vignesh
Complete Body Workout Secrets | Wrist Curl - Cable P a g e | 66 of 67 Wrist Curl - Cable FOCUS AREA : Forearms EQUIPMENT : Cable Machine, Flat Bench PREPARATION : Sit before the machine and rest your forearms on the thighs with the wrists ahead of the knees. Hold the bar in both hands with an underhand grip. EXECUTION : 1. Exhale and curl your wrists up. 2. Pause for a count at the top position. 3. Inhale and return to the starting position and repeat. KEY TIPS : 1. Keep your thighs and forearms parallel to the floor. 2. Keep your elbows and wrists at the same height during the exercise. © ASKSiVi.com | Siddarth S Vignesh
Complete Body Workout Secrets | Wrist Curl - Cable P a g e | 67 of 67 End_Page © ASKSiVi.com | Siddarth S Vignesh
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