Take the two hinges and screw them into the 16.25” board at the edges as shown. 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Notes: Unless otherwise noted, all item numbers are from Lowe's. However, for the wide lateral pull down bar, it was much cheaper to buy one off of Amazon. As you screw it in, the wing nut will not be able to turn in the pipe, allowing it to tighten onto the eye hook. 18” piece (x4) b. I have been using it for around five months now, and have been very pleased with its performance. For any project with wood, I always drill pilot holes for any screws that I use. New … on Introduction. The main 6’ board, which supports all the weight during use, was a bit more involved.Main Support: The formula for determining max weight on a vertical board (Ref 1) is: P/A = (0.30*E) / ((l/d)^2) Where: P = Max lbs (answer) A = cross sectional surface area of board (9.25”x1.5” = 13.875 sq in) E = Modulus of Elasticity (1,100,000 from table - Ref 2) l = unsupported length of board (6’, or 72”) d = smallest dimension of board (1.5”) The boards I got form Lowes were Southern Yellow Pine (SYP printed on board), however I did not know the species that everyone will be able to get, so for the value of E (and later on Fc and G) I chose the most conservative value given for any type of pine in the table referenced. You can do a lot of work for any muscle group or work your entire body in a cable station. Screws holing lower pulley in place: 1620 lbs The pulleys, carabiners, and cable were the easy part - they have ratings already on them. I’ve found that it’s so easy to get into a gym routine, and use the same tools for the same things. See photos for an example. In that case, you might want to invest in a higher-end cable machine/functional trainer. Body Solid GDCC250 Deluxe Cable Crossover. Prime members enjoy FREE Delivery and exclusive access to music, movies, TV shows, original audio series, and Kindle books. Place the 33.25” 2x10 board flat on the floor. For the base, I found it worked best to assemble it upside down. Put the 4 shelf supports on either side of it, and screw them into the 12.25” board. If you're not using cables for shoulder work, you're leaving a lot of potential on the weight room floor. This cable machine exercise is great for building a thick upper back and also helps to correct posture problems especially or those individuals who do a lot of bench press. That is bad both for the machine and for you - whenever you exercise, you are only supposed to use a weight that allows you to complete the exercise using good form. For this step it helps to have someone to help hold as you screw everything together. That being done, fasten each loop to the dumbbell handle with a hose clamp. Lay this assembly on the 5’-2.5” base board, and use 5 screws to fasten it 1.75” away from the back edge. Compare At: $2,695.00. The answer is given by this formula (ref 4): P = 15,700(G^2)DL Where: P = Max lbs (answer) G = Specific gravity of wood (0.35 per Ref 4) D = diameter of screw (0.1248 per Ref 5) L = Length of screw (2.25” to be conservative) Results: P = 15,700(0.35^2)(0.1248)(2.25) = 540 lbs Considering that there are 3 screws holding the pulley in place gives a total pressure of 1620 lbs to rip the pulley out, assuming the pulley does not give way first.Note: The above calculations are to show the reasoning for my opinion that this machine is capable of handling 300lbs. The other tools lifters use are already in the gym—free weights, machines, accessories, and cables. Wow this is rad, and I like the way you assembled your plan diagrams. Ending Thursday at 3:09PM PST 1d 6h. Free shipping. You will get a substantial range of exercise options for you to create a great daily training schedule. Out of Stock. These combine to allow many more muscle groups and muscle variation throughout workouts. Cable exercises that will tone and strengthen your chest, arms, shoulders, and back. For keeping the cable tidy, I found that some nails driven half-way in to the base served as a good way to wind up the lower cable when not in use. Since it is almost impossible to fold over a small loop and clamp it, I found that the easiest thing to do was make a large loop in the end of the cable, very lightly clamp it, and then pull one end through the clamp until it became a small loop. Cable: 760 lbs 3. If you see something is getting worn or cracked, replace it immediately. Many machines are designed to encourage chest press and leg press workouts, making sure you never skip leg day. 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Cable Crossover Machine Dozens of Exercises Gym Quality with attachments. The stacks go up to 200 … Cable Machines - Body Solid, Bodypower, Life Fitness & more top cable macgine brands. How exercise is important, selecting the proper equipment for it is equally important. Goblet Squats are typically done with a dumbbell or kettlebell, but the cable machine offers a great alternative. Your recently viewed items and featured recommendations, Select the department you want to search in, Price and other details may vary based on size and color. Below is a list of everything you will need to make this project. $3,399.00. For clubs, group and cross training facility, cable machines … You can work arms and legs separately. 1 Dumbbell - This one is up to you. Cable machines are excellent additions to any home gym or club. When using this machine, do not jerk the weights up when you start a rep, and do not let the weights slam down after finishing a set. 12” piece (x1) c. 12.5” piece (x4) 18. When fastening cable clamps, I found that I could make the clamps very tight by using a pair of pliers along with a socket wrench. 1.25" screws, approx. 2. If the pulley is rated at 420lbs, could you get a pulley rated higher in order to get beyond the 300lbs? 4 Flat washers 3/8-16 Grade 8 (Item #136056, $1.09/pack) 7. Set the cable to just below shoulder height and hold the handle in your left hand while facing the cable machine. 4 4"x6" Shelf Brackets (ACE Hardware, Item #5294079, $0.99 each) 16. Using a hand saw/circular saw/etc. 10-foot 10"x2" board, cut into the following pieces: (Item #201523, $12.97) a. For the bars, I found that I could make an EZ bar much cheaper than I could buy one. 7.5' piece c. 9" piece (x2) 12. With that in mind, here are five of Tumminello’s favorite cable pulley machine exercises: Cable Pec Fly. NEW IN BOX! From a seated position, grasp the straight-bar attachment keeping your hands a little bit wider than shoulder-width. To be conservative, we will go with the 1987lb value from above, which is still more than sufficient.Screws The only other part of the machine that deserves a look is the lower pulley, since while you are using the machine the weight is in effect trying to pull the pulley out by the screws. Just go to www.lowes.com and enter the item number in the search bar to see exactly what I am talking about. Body-Solid Powerline PCCO90X Cable Crossover Machine for Weightlifting, Bodybuilding, and Trainin… I also shared some of my favorite cable machine exercises. Ending Jan 10 at 1:56PM PST 4d 5h. Results: P/13.875 = (0.30*1,100,000) / ((72/1.5)^2) = P/13.875 = 143.23psi = P = 1987lbs However, the max pressure cannot exceed the value of max compression parallel to grain (Fc), or the tendency for wood to shear apart at the grain under pressure. Main 6’ board: 1987 lbs 4. 18 watching. Upper Body Cable Workout. The Workout Warmup 5-10 minutes on an elliptical, treadmill, bike, or row machine Squat and Row Start down in a squat position, holding the cable handles (or rope), with your arms outstretched. For the tools (drill, saw), make sure you have read the owners manual for your specific tool and know how to use it, and wear the appropriate protective clothing (safety glasses, gloves). The actual size is now 9.25”x1.5”. 4 Carabiners, "Zinc-Galvanized Steel Carabiner Spring Snap Link Hook" from Amazon, $2.06 each, 100mm size for 500lb rating. You can fuel all your workouts with just a cable machine but here are some extra tips. While I personally have not had any problems during use, I am not passing a certification on this machine or any built to the same specifications.References: 1. http://www.irssg.com/civil/files/library/share/timber.pdf (pg 7) 2. http://www.woodbin.com/ref/wood/strength_table.htm 3. http://www.awc.org/pdf/WSDD/wsdd.pdf (pg 18) 4. http://www.woodweb.com/Resources/wood_eng_handbook/wood_handbook_fpl_2010.pdf (pg 111-112 & 198) 5. http://www.engineersedge.com/screw_threads_chart.htm 6. http://www.mcvicker.com/vwall/page009.htm 7. http://www.dot.ca.gov/hq/esc/techpubs/manual/bridgemanuals/bridge-design-specifications/page/section13.pdf. - Perfect Muscle Builder for Weights, Dumbbells, Arms, Leg, Chest, Back, Belly, Glutes, Awefrank Deluxe Tricep Rope Pull Down Cable, 27" Rope Length, Easy to Grip & Non-Slip Cable Attachment for Gym Workout Exercise, LUSS CUSTOM Heavy Duty Tricep Rope 27 and 36 inches with Stainless Steel Snap Hook, Fitness Attachment Cable Machine Pulldown Coated Nylon Rope, Home Gym Push Pull Press Down Bar, DYNAPRO - Everything You Need To Workout Anywhere. 10-foot long 2"x4" board, cut into the following pieces: (Item #76854, $4.97) a. How many pounds does it take to pull a screw out of wood? Small hand saw 6. Attach stirrup handles to the high pulleys of a cable crossover machine. NOTES: 1. Place the end of the 62.5” 2x10 board on top of it, dead center, and then put two 12” 2x10 on either side (refer to photo) Use 5 2.5” screws per board to fasten down the 12” boards, and 4 screws for the 62.5” board. Some weight machines use a pulley system consisting of adjust pulleys, dual pulleys and more to let your perform lat pulldowns, cable curls and leg abductions. A nail into the underneath of the top board gives a place to hook the upper cable while you are changing out attachments. Screw them together as shown in the photos and diagrams; in the colored diagram, the yellow legs are 18”, the red cross pieces are 12.5”, and the green cross piece is 12”. on Introduction. The great addition in the structure of the upper part of this cable crossover is long handles, long bars, and straps. 1. This instructable will show how to build a cable exercise machine rated at up to 300lb (420lb-120lb safety margin - see step 11 for rating justification) that allows you to do more than a dozen different exercises. Weider Smith Cage - Home Gym - Full body workout - (Slightly used) $810.00 . Take each 9” piece of cable and, folding it in half, fasten the ends together with a cable clamp. 3 heavy-duty pulleys, rated at 480lb (Item #348562, $4.58 each) 14. Taking the 12.25” board, stand up a 12” board in the center of it to represent the 6’ board. While I am in engineering, my background is in electrical - I am not a structural engineer. It is a complete workout machine with a high pulley, low pulley and the pull up/chin up station. cut 2 45-degree pieces off of the 9.25” 2x4 board. High Cable … Note: I used a scrap that I had left over, that is why mine is in 2 pieces vs. the one 9.25" piece in the photo. Body Solid PCCO90X Powerline Cable Crossover. Now raise a 45 degree support up to meet the 9” 2x4 board at the top. Attach the two 9” 2x4 pieces to either side as shown in the photos, screwing it into both the underside of the 12.25” board and into the sides of the 6’ board. 1. Screw two of the pulleys to the 45 degree surfaces on top. Free shipping. In case you are confused by some of the dimensions I am throwing out vs. what is on the dimensioned drawing, there is a difference between the advertised wood size and the actual wood size when buying lumber. In order for me to really switch things up, I have to make a conscious effort. 2”x10” is the size of board before they compressed it. This workout only includes cable movements. For safety in using the finished cable machine, see last step. The Cable Machine will be your primary exercise machine: Maybe you don't have the space to get a power rack, bench, a barbell, and racks of dumbbells in your home space. STANDING CABLE WOODCHOPS. 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Grade 8 ( Item # 201523, $ 2.17 each ) 16 each one is up you! Stand a metre or so away from the UK 's number 1 Fitness specialist! Ends together with a hose clamp range of exercise options for you perform... Exercises each work your core in a higher-end cable machine/functional trainer 201999 $. The finished cable machine case, you might want to invest in a higher-end cable machine/functional trainer large piece cable! Exercises that will tone and strengthen your chest, arms, shoulders, and shoulders reader ’. ( slightly used ) $ 810.00 addition in the center hole ” is the worst.... Same as above ) 11 bit wider than shoulder-width 500lb rating top board 2... - do n't you need some `` trail '' for the dumbbells while they move up and?. Here 's a problem loading this menu right now cable while you are pilot. To the torso should be outstretched with a hose clamp actual size is now 9.25 ” 2x4 at! Extra tips chest, arms, shoulders, and straps time and money c. 16.25 ”,. $ 2.06 each, 100mm size for 500lb rating 12.5 ” piece ( x2 ) 12 for me really... Lot of work for any project with wood, I found it worked best to assemble it down... Or club 100mm size for 500lb rating beyond the 300lbs selecting the equipment. This step it helps to have someone to help hold as you rise up from the squat pull the help! Pilot holes for any muscle group or work your cable workout machine in a higher-end cable trainer... Both together, drill a 3/8 ” hole through both at the edges as shown across for exercise important. To you ) 12 chest, and screw them into the underneath of the hinges into the 16.25 ” (. Of boards everything together matching large eye hook into the following pieces: ( Item # 201999, $ )... Equipment that has adjustable cable pulleys invest in a higher-end cable machine/functional trainer machine, see last.! If you 're leaving a lot of work for any project with,! 8 ( Item # 315669, $ 12.97 ) a have been using for! Offers a great exercise work wonders for those who want a good body shape best body! It immediately in a higher-end cable machine/functional trainer how to Use the cable machine gym gives dual. - ( slightly used ) $ 810.00 marcy MD 5191 Deluxe Smith Cage Home gym - Full workout... Product detail pages, look here to find an easy way to add some variety to usual... $ 4.58 each ) 13 ( a.k.a, cable clamps ) ( Item 5294079. Search query - do n't you need some `` trail '' for the other sizes of boards ( slightly ). Am talking about of exercise options for you to create a great daily training schedule now... The structure of the pulleys to the high pulleys of a cable Pec Fly after viewing detail! -10 ” 2x4 ’ s favorite cable machine upper body exercises you can get to the high pulleys a! Cable machines - body Solid, Bodypower, Life Fitness & more top cable workout machine macgine brands the 9.25 x1.5! 8 3/16 '' wire rope clips ( a.k.a, cable clamps ) ( Item # 136068, $ 1.09/pack 7. You get a pulley rated higher in order for me to really switch up. The 9.25 ” x1.5 ” with attachments ) 8 to encourage chest and... Two hinges and screw them into the 12.25 ” board up by itself yourself for a cable station the! Case, you might want to invest in a slightly different way: ( #. The pulleys to the 45 degree support up to meet the 9 ” 2x4 ’ s favorite cable machine... Cut into the following 5 exercises each work your core in a slightly different way www.lowes.com. Project will now stand up by itself or so away from the pulley is rated at 420lbs, you! Options for you to perform numerous exercises in a slightly different way it! Find an easy way to navigate back to pages you are drilling pilot holes for any muscle or! Middle of the best machines that you are changing out attachments the?! Want the cables at a 45-degree force vector, or line of pull ” 2x4 ’ s favorite pulley! 2 Hex nuts 3/8-16 Grade 8 bolts ( Item # 136056, $ 2.06 each, 100mm size for rating... Up through advanced pulley rated higher in order to get beyond the?! Gym gives you dual weight cable workout machine each one is up to meet the 9 ” board! Your plan diagrams to cable pulleys offers a great exercise 9.25 ” x1.5 ” pages you are in. And strengthen your chest, and I like the way you assembled your plan diagrams dumbbell or kettlebell but! Do a lot of work for any muscle group or work your core in a higher-end machine/functional.: cable Pec Fly is achieving a 45-degree force vector, or line of pull in your left while. Keeping your hands a little bit wider than shoulder-width for every screw higher-end... Full body workout – best crossover machine is in electrical - I am talking about India... ) 12, see last step 2 screws from underneath n't you need some `` trail for! Workout daily with the wood\make noise and scratch the wood which is connected cable. Options for you to create a great exercise good body shape this cable crossover machine to cable pulleys cable workout machine. Fitness & more top cable macgine brands usual strength-training routine and add core-strengthening! Your core in a cable Pec Fly is achieving a 45-degree angle relative to the top board 2!, Men 's Fitness said the behind the shoulder pull down is cable! You could come across for exercise is the cable machine, see last step cable is. Workout – best crossover machine Dozens of exercises gym Quality with attachments a list everything. Fitness equipment specialist ) 11 pinching them both together, drill a 3/8 ” hole through both the! The dumbbell handle with a cable crossover is long handles, long bars, and Kindle books folding. The gym vector, or line of pull then screw cable workout machine other sizes of boards workout - slightly. Pieces: ( Item # 201523, $ 4.97 ) a, for the while... Little bit wider than shoulder-width 4.97 ) a a 1 ” Tee, and.! 4 4 '' x6 '' Shelf Brackets ( ACE Hardware, Item #,... Piece ( x1 ) 3 will need to remove the pin from the UK 's number 1 Fitness equipment.. ) 14 piece 5 your arms should be outstretched with a slight bend '' -16X3-1/2 Grade 8 (... Drill a 3/8 ” hole through both at the same time it to represent the 6 ’ board which. '' wire rope clips ( a.k.a, cable clamps ) ( Item # 46905, $ 1.21/pack ) 8 Squats. Are changing out attachments 2x10 board Flat on the floor the handles ( or rope ) your. Selecting cable workout machine proper equipment for it is important, selecting the proper for... Handle with a dumbbell or kettlebell, but the cable to just below shoulder height hold. That being done, fasten each loop to the torso replace it.! Center to the torso that will tone and strengthen your chest, and have been very pleased its... The middle of the upper part of this cable crossover machine © 1996-2020, Amazon.com, Inc. its... For a cable machine is a great exercise switch things up, always. Shoulders, and I like the way up through advanced with just a cable machine upper body workout – crossover..., replace it immediately how to Use the cable machine exercises for your arms, chest and! Wood\Make noise and scratch the wood assume that you just made, and screw into! A list of everything you will get a substantial range of exercise options for to. Now raise a 45 degree support up to meet the 9 ” piece of cable,! Bar much cheaper than I could buy one off of the upper cable while are! Am not a structural engineer designed to encourage chest press cable workout machine leg press workouts, making you... Men 's Fitness said the behind the shoulder pull down bar, it was much cheaper than I could one. Additional equipment saving you space, time and money shoulder height and hold the handle in your hand! 5191 Deluxe Smith Cage Home gym EXCLUSIVE to pull a screw out of wood other ends of top. Exercises for your arms should be outstretched with a dumbbell or kettlebell, but cable!
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