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In short

A biceps-focused cable and machine superset routine: pull then push with no rest, 75-second recovery, last set to failure.

Back to Guide

Biceps Focused · Cable & Machine

Pull Then Push

Pull first, straight into push with no rest. 75 seconds rest after each pair. Last set of each pair to failure. Cable and machine only. No deadlifts.

The Routine

#	Pull	Push	Sets × Reps
1	Cable curl (low pulley)	Rope pushdown	4 × 10-12
2	Rope hammer curl	Rope overhead triceps extension	4 × 12-15
3	Lat pulldown	Machine chest press	4 × 8-10
4	Seated cable row	Pec deck	4 × 10-12
5	Straight-arm pulldown	Cable lateral raise	3 × 12-15
6	Cable rear delt fly	Machine shoulder press	3 × 12-15

Finisher

Cable curl drop set: 3 sets, 15 seconds rest, then 25% of the working weight for max reps.

How to Run It

Pull exercise first, immediately into the push exercise with no rest between them. Then rest 75 seconds before starting the next pair.

Set both stations up before starting each pair so there is zero downtime between the pull and push movements.

Target 45 to 50 minutes total. Take the last set of every pair to failure.

Cable & Machine Only

Every movement is cable or machine based — no free-weight barbell rows or deadlifts. This keeps tension constant and lets you move between stations fast.

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