The XR 45 provided by Gold’s Gym is a home workout station that features a stack of weights and a variety of stations within one vertical unit. With the attachments and features that the unit provides, you can put together a workout that targets all the major muscle groups throughout the body. The stack of weights provides a load of up to 210 pounds, which should be adequate for most lifters.
The major muscles in your upper body include your pectoralis major, deltoid, latissimus dorsi, biceps and triceps. On the XR 45, you can perform chest presses and chest flyes to work your chest and shoulders. The pulley station with overhead bar allows you to do lat pulldowns, which develop the back. With that same overhead bar, you can work your triceps with triceps pushdowns. A low pulley can be used for shoulder presses or lateral raises to develop your shoulders. The low pulley can also be used to do pulley biceps curls to isolate your biceps. A preacher station offered on the unit allows you to do preacher biceps curls.
You can use the low pulley and the leg developer attachment to strengthen the muscles in your lower body, which include the glutes, quadriceps, hamstrings, hip abductors and hip adductors. The leg development attachment allows you to do leg curls to work your hamstrings and leg extensions to isolate your quadriceps. The unit also provides an ankle strap that you can attach to the low pulley to perform standing hip extensions to work your glutes and standing hip abductions and hip adductions to target your inner and outer thighs.
Before each workout on the XR 45, warm up with five minutes of walking or jogging and an array of dynamic stretches. As you’re starting out, use a lighter weight until you master the exercise technique and then gradually increase the load as your muscles adapt. Perform static stretches after each session to improve flexibility and facilitate recovery.