The Total Gym Platinum uses a cable-pulley system and glide board that you adjust by changing the incline of the slide board bench, giving you between 10 percent and 50 percent of your body weight as resistance. The Total Gym offers more than 50 exercises, using a leg pulley, wing attachment and squat stand that come with the system.
Squat
The main muscle groups used during the squat are the quadriceps, buttocks and calves. Unhooking the arm pulley cable, attach the wing accessory on the bottom of the glide board. With the rails positioned on the rails on the desired resistance level, roll the glide board toward the height adjustment column. Sitting at the bottom of the glide board, lie back and place your feet on the wing accessory and position them shoulder-width apart. Breathing in, slowly bend your knees until they form a 90-degree angle. Breathing out, slowly push against the wing with your feet until your knees are fully extended.
Kneeling Seated Row
The upper back, trapezius and biceps are worked during the kneeling seated row. Hook the arm cables up to the lower pulleys, grasp the handles and kneel at the top of the glide board facing the height adjustment column. Keeping your back straight, sit with your arms stretched out in front of you with your palms facing each other shoulder-width apart. Breathing out, slowly pull the handles to the sides of your chest. Breathing in, slowly return to the starting position.
Front Press
The main muscle groups trained during the front press are the shoulders, triceps and chest. Unhooking the arm pulley cable, attach the wing accessory on the bottom of the glide board. With the rails positioned on the rails on the desired resistance level, lie face down on glide board so your chest is at bottom. Grasping the wing accessory with your palms down, breathe out and push yourself up the rails until your arms are at full extension. Breathing in, slowly lower yourself back down until your chest is even with the palms.
Kneeling Kickback
The kneeling kickbacks exercise the triceps and rear deltoids and can be performed by attaching the arm cables to the lower pulleys. Grasping the handles, hold the glide board at the top and kneel directly behind your hands. Bending forward, keep your elbows at your sides and stationary. Breathing out, slowly push the handles behind you until the arms are fully extended. Breathing in, allow the handles to slowly return to the starting position with your elbows still at your sides.
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