Full-body cable workout
Use twice weekly on non-consecutive days if you are recovering comfortably.

Squat Row: 3 × 10 reps; rest 90s
Set the cable around waist height, squat under control and stand before drawing the handles towards your ribs.
Alternative: Goblet squat plus a separate cable row

Bench Press (Cable): 2 × 10 reps; rest 90s
Use a stable bench and the cable setup intended for a chest press. Ask staff to demonstrate unfamiliar equipment.
Alternative: Chest press machine

Cable Pull Through: 3 × 10 reps; rest 90s
Face away from a low pulley, keep a small knee bend and drive the movement with your hips rather than your lower back.
Alternative: Dumbbell Romanian deadlift

Lat Pulldown (Cable): 2 × 10 reps; rest 90s
Secure your thighs under the pad and pull the handle towards your upper chest without swinging.
Alternative: Lat pulldown machine

Cable Core Palloff Press: 2 × 10 reps; rest 60s
Stand side-on with the cable at chest height, press forward and resist turning your torso. Do 10 reps per side; one set includes both sides.
Alternative: Dead bug on the floor

Start with easy movement and lighter practice sets for the first exercises. The listed sets are working sets.
Choose a load or variation you can control, leaving about two or three more reps possible. Stop for pain or loss of control.
Rest times and session lengths are starting estimates. Allow extra time for equipment setup or longer rests.
Use one station at a time. Check cable height, pins and attachments whenever you change exercises.
The squat-to-row combines two actions; keep the load light enough to control both. A cable-only session may eventually limit how much leg resistance you can use.

https://mylifts.app/workouts/full-body-cable/