This one works best when using a cable column that has both a high and low setup. Place an EZ-bar attachment on the low cable and attach rope handles to the high cable.
A1 Rope Face Pull
A2 Rope Triceps Pressdown
A3 EZ-Bar Biceps Curl
Do 2-4 sets, 8-16 reps per exercise, resting 1-2 minutes before repeating the sequence.
Instead of doing EZ-bar curls, you can attach a single handle to the low cable and perform either face-away biceps curls or single-arm cable curls.
Although this article is aimed at athletes, if you're looking to get into shredded, athletic shape, try some of the exercises Coach DeFranco describes. You can practically feel the fat melting off your body!