Weight-training workouts help you maintain a healthy body weight, prevent muscle loss as you age and retain strong, healthy bones, according to MayoClinic.com. A cable home gym allows you to strengthen multiple muscle groups without leaving your home. Home gym workouts are convenient and save time when you have a busy schedule and need to fit in muscle-developing workouts around other aspects of your life.
Shoulders, Arms and Chest
Perform decline chest presses to work your chest, shoulders and triceps. Use an attachment with two hand grips and sit in a chair with your back to the cable gym, grasping a handgrip in each hand. With your elbows pointed out to your sides, extend your arms out and slightly downward in front of you.
Target your biceps by performing biceps curls. Hold each handgrip with your arms at your sides. Keeping your upper arms close to your sides, bend your elbows and bring your hands to your biceps.
Back and Lower Legs
Perform rows while seated on the floor to work your back muscles. Sit on the floor facing the cable gym with your slightly bent legs out in front of your body. Hold a handgrip attachment in each hand with your arms outstretched and parallel with the floor. Pull your hands to the sides of your chest, pointing your elbows behind you. Use a T-bar to strengthen your back further. Stand facing the machine, holding the T-bar with an overhand grip, your hands approximately 2.5 to 3 feet apart. Pull the bar toward the floor as far as you can.
Sit on the floor facing the cable gym with your legs extended in front of you and an ankle attachment around the ball of one of your feet to strengthen your lower legs. Bend this leg slightly and flex your ankle so that your toes point upward. Point your toes straight out in front of you. Alternate legs between sets.
Upper Legs and Abdomen
Perform standing leg curls to strengthen your hamstrings, transverse abdominis and obliques. Stand facing the machine with an ankle strap attached to one of your ankles. Bend your knee to lift your lower leg until it is parallel with the floor. Likewise, stand with your back to the machine, lift your bent knee and extend your leg until it is parallel with the floor to work your quadriceps. Alternate legs between sets.
Further target your abdomen by sitting with your back to the machine, holding the attachments to your midsection. Bend forward at the waist as far as possible and hold this position for one to three seconds.
Implementation
Use an amount of weight that is difficult for completing a set. Complete two or three sets of eight to 12 repetitions of each exercise. For best results, target every major muscle group at least twice a week, allowing at least 48 hours of rest for each muscle group.
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