Practical Cable Machine Workout?

[LoganAY]

I am soon moving jobs and will likely only have access to a cable machine and dumbbell rack up to 50 pounds and treadmills. What are some good workouts for a cable machine and those dumbbells? Any links to websites or online workout plans are welcome. Book titles are also welcome. Oh, I forgot, I will also have access to a TRX suspension system. I appreciate any input and thoughts, thank you!

[LoganAY]

I forgot to add I’m looking for hypertrophy workouts.

[T3hPwnisher]

I’d check out the Dan John workout generator, or the website WodWell, where you can filter by equipment.

Otherwise, you’ve got these

The Full-Body Dumbbell Workout Plan

[Dumbbell-Workout-1] Build Muscle With Limited Equipment Here’s how to get an effective, total-body dumbbell workout, even if you’re dumbbells aren’t that heavy. Do this plan every other day. A Complete Dumbbell Workout Keeping a set of dumbbells at home is the perfect insurance policy against missed workouts. They’ll support maintenance and even progression when you can’t make it to the gym. In fact, a good dumbbell workout may be just what you need to keep the gains coming, even if you d…

Might be worthwhile to get some bands to add resistance

No Weights, Big Wheels

[No-Weights-Big-Wheels] The Bodyweight Plan for Big Legs Drop your regular leg-day workout and try this for 8 weeks. If you can take the pain, your quads, hams, and glutes will explode. In a good way. Never in the history of picking shit up and putting it down have we had more access to various squat bars and leg machines than we do now. But bird legs are still an epidemic. If that’s you, then allow me to dish out some tough love. If your legs are lagging then most likely it’s because… Y…

[FlatsFarmer]

Gironda's 8x8 Training

[Gironda-8x8] This classic bodybuilding program does what most programs can’t: it allows you to build muscle and lose some fat at the same time. Check it out. The classic bodybuilding expression is that when it comes to building muscle and losing fat, you can’t ride two horses with one ass. That’s why for typical non-competitive trainees, it’s wise to just focus on one goal at a time, either building muscle or shedding fat. While not impossible to accomplish both ends simultaneously, most…

The Gironda System

[The-Gironda-System] Vince Gironda was a legendary bodybuilding coach, and you can still learn a lot from him today. Check this out. Bringing an Old Legend to Life Vince Gironda was the original “Iron Guru.” While Weider was touting himself as being the “trainer of champions” it was actually Gironda who had one of the most successful followings of bodybuilding champs. Gironda brought Larry Scott up from a 157-pound guy with average genetics to a 207-pound winner of the Mr. Olympia contest…

Tip: The Forgotten 6x6 Protocol

Tip: The Best Set-Rep Scheme You've Never Tried

8 X 8---Shoulders and Triceps (the next evolution)

8 X 8---Leg Blast (the next evolution)

[TrainForPain]

You almost can’t go wrong! If you add bands, you can make those dumbbells feel super heavy.

For hypertrophy, 3-5 sets of 3-5 moves per large muscle group is a pretty “no-fail” approach. I’ll throw an easy example below of the kind of thing I’d do in a hotel gym, which basically is what you have:

Legs

1. TRX leg curl superset with TRX “pistol” squats. 3-4 sets by 12 or so. Make sure to get a pump here.

2. Banded goblet squats - you can make these feel pretty heavy with pauses and a lot of band tension! 3 x 12 plus one deathly drop set where you keep dropping bands and then DBs

3. DB Bulgarian Drop Set of Death - let me know if you need an explanation.

4. Banded leg extension - 3 x 15 to finish the quads off.

5. Superset: Banded good mornings and DB RDLs. 3 sets of whatever sucks. Do the DB RDLs second, with a pause at the bottom, to make the 50s heavy.

6. High incline treadmilll walk x 15 minutes to kill your calves.

Let me know if that’s an approach you like and if you want suggestions for the other days. Finding failure with sufficient volume is typically a good recipe for hypertrophy, and I think you have plenty of equipment if we’re creative.

[jskrabac]

Probably a good time to play with drastic tempo changes, like goblet squats with 50lb and a 10 sec negative. Even a set of 5 will be brutal.

You could also throw in 1 1/4 reps. I love/hate those.

[LoganAY]

I forgot to mention that I also have bands!