According to a trainer, the cable machine is one of the most versatilepieces of exercise equipment. Try his full body workout using cable machine. You’re in the gym. It’s 6:30 p.m. on a ...

In the video, he takes on two roles: "Lifter Pak," who shares his go-to exercises, and "Scientist Pak," who focuses on the best science-backed moves for maximizing muscle growth.

Advertisement - Continue Reading Below 3 Standing overhead cable triceps extension Sets: 4 Reps: 12 Rest: 15-30sec Attach a rope handle to the high pulley of a cable station.