Best Total Gym Workout Routine [Chest, Legs, Core and Back]

The Total Gym is a unique piece of equipment that allows you to use your own body weight to perform resistance training exercises.

When used correctly and consistently, your Total Gym can help you achieve results in the areas of strength training, muscle sculpting and even cardio training. Added benefits include:

• Cost effective -When compared to the amount of equipment this single unit can replace, this is much cheaper than the typical home gym.
• Variety of exercises – You can perform more than 80 different exercises on one piece of equipment.
• Quick set up – Unpack your Total Gym and it’s ready to use, unlike most other fitness equipment – no assembly required.
• Effective results – Total Gym exercises are straightforward and effective as they are based on the concept of progressive resistance training that builds sculpted, toned muscles and as opposed to bulky muscles.
• Exercises all of your muscle groups – Total Gym exercises target and engage all muscle groups of your body. There are exercises that work your upper and lower body, but also specific exercises that allow you to individually target the major muscle groups in the body such as legs, arms, chest, back, abs and shoulders.  Total Gym provides a true total body workout that produces results .

We highly recommend the Total Gym XLS for anybody looking to get in shape, or lose weight, regardless of age or strength. A great home gym for beginners, intermediates and experts. This unit has a reasonable price, and offers tons of exercise possibilities.

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Here is a guide to the Ultimate Total Gym Workout Routine:

Total Gym Leg Exercises:

Squats

Squats target your entire leg and butt, from calves, quadriceps, hamstrings to many of your core muscles.

Lie on a bench and position your feet at shoulder-width apart and then lower your upper body downward, bending slowly at the knees.

Drive through your heels and then return to the start position. Repeat until you complete the required number of sets and reps.

Leg Pulls

Leg pulls focus on your calves, hamstrings, lower abs, and upper abs.

Lie at the bottom of the board with your legs toward the top.

Hook your legs in the pulley, and using only your leg muscles, pull yourself toward the top of the machine.

Return to the start position and repeat until you complete the required number of sets and reps.

Total Gym Core Exercises:

Torso Twist

Kneeling on the glide board will help involve your oblique muscles and your core muscles.

Hold the handles with both hands and then contract your abs by pulling the handlebar in order to move upward. Keep your back flat while you perform this exercise.

Return to the start position and repeat until you complete the required number of sets and reps.

Be sure to perform this exercise twisting to both sides.

Total Gym Chest Exercises:

Chest Fly

This exercise targets your shoulders, triceps and pectorals (chest).

Lie flat on the glide board and grab a handle in each hand. Ensure that your elbows are slightly bent as you bring the handles toward each other.

Hold this position as you contract your chest muscles and then return to the start position.

Repeat until you complete the required number of sets and reps.

Pullovers

This exercise targets your upper body with emphasis on the chest, triceps and back.

When performed quickly, this exercise can also provide a cardio workout as well.

Lie flat on your back and then slowly stretch your arms overhead and hold the handles.

Pull your arms down over your body and stop when they reach your hips.

Raise your upper body off the bench and then push your hands towards the floor.

Crunch your stomach and squeeze and hold.

Return to the start position and repeat until you complete the required number of sets and reps.

Total Gym Back Exercises:

Back Rows

This exercise will help you build your upper back muscles, shoulders and biceps.

To do this exercise, you need to first sit or kneel on the equipment’s glide board. You have to make sure that you are facing the pulley system.

Grab the handlebars with each hand and then lie flat on your back.

Start to draw your shoulders back until you have your arms bent.

Hold the position while you continue to contract your upper back.

Return to the start position and repeat until you complete the required number of sets and reps.

High Pulls

This exercise targets the upper back muscles and your traps.

Sit back with your arms stretched out in front of you. You have to make sure that you do this with an overhand grip.

Pull your elbows up and then move them straight towards your back, just like you would if you are elbowing someone behind you.

Pull your elbows upwards at an angle, always towards your head but not straight back.

Return to the start position and repeat until you complete the required number of sets and reps.

Seated Rows 

This exercise focuses on your upper back, trapezius, and biceps.

Begin this exercise by sitting at the top of your board, your arms locked into the pulleys.

Pull your entire body using only your arms to the top of the machine.

Return to the start position and repeat until you complete the required number of sets and reps.

Three Approaches To Total Gym Workouts:

Muscular Endurance

If you want to train your muscles to work longer, you should focus on a muscular endurance total gym workout routine.

This is perfect for athletes who are training for specific sports like football, tennis or cycling. Muscular endurance training uses only 50 percent of the maximum weight.

You also need to increase sets to 8-12 reps. A very good workout for muscular endurance is the circuit training routine which includes series of sets involving different kinds of exercises and doing all these exercises in 30 minutes to 1 hour.

Muscle Building

If your goal is bigger muscles, you need to focus on resistance exercises.

You may also do fewer repetitions. Direct your efforts into building your muscles.

With a high resistance total gym workout routine, you need to perform 6-8 repetitions and 3-5 sets of each high resistance exercise.

Cardio Workout

If you are interested in losing weight or cardio workouts, you need to make sure that you lower your resistance level to your lowest.

This will allow you to work faster or move faster. This will increase your heart rate to an aerobic level which will help you tone your muscles.

By lowering the bench incline you will be able to decrease resistance and you can do various exercises like biceps curls, abs crunches and leg presses.

For a no nonsense, total body workout, these Total Gym exercises will provide results.

We highly recommend the Total Gym XLS for anybody looking to get in shape, or lose weight, regardless of age or strength. A great home gym for beginners, intermediates and experts. This unit has a reasonable price, and offers tons of exercise possibilities.

Check Price on Amazon!