A Weider Total Body Works 5000 machine makes it convenient for you to complete a strength training routine at home. This machine takes up a small amount of space and it may be folded up when not in use. The more convenient it is for you to work out, the greater your chances of maintaining your exercise program, according to a 2001 article by John Jakicic, PhD, published by the American College of Sports Medicine. Perform a progressively challenging strength training workout twice a week to reduce your risk of chronic disease.
Step 1
Elevate the sliding pad to 30 degrees. Sit facing away from the pull-up bars, holding a handle in each hand. Straighten your arms in front of you to do chest presses for your pectoral muscles; bend your elbows and shoulders, drawing your hands beside your chest. Press your arms back out and repeat for a set of 15 repetitions.
Step 2
Work your biceps by straightening your arms beside you so they are perpendicular to the floor. Immobilize both shoulder joints then bend your elbows to curl your hands towards your shoulders. Return to the start position and repeat for 10 to 12 repetitions. Alternate a set of chest presses and biceps curls for four total sets per exercise.
Step 3
Lie down with your back and the bottoms of your feet against the pad. Straighten your arms above your head so they are in line with your body. Do pullovers for your back muscles by moving your arms directly over your chest, perpendicular to your body; repeat for one set of 15 repetitions.
Step 4
Bend your elbows and shoulders to 90 degrees so your elbows are in front of you. Immobilize your shoulders and then extend your elbows to do triceps extensions for the triceps muscle at the back of your arms. Flex your elbow back to 90 degrees and repeat triceps extensions for one set of 10 to 12 reps. Alternate between sets of pullovers and extensions for four total sets per exercise.
Step 5
Increase the incline of the sliding pad. Place your feet on the flat platform at the end of the machine and keep your back flat on the sliding pad. Bend your hips and knees to 90 degrees, performing a squat to work your glutes, quadriceps, inner thighs and the gluteal end of your hamstrings. Connect the bungee cords for added resistance. Do four sets of 10 to 15 repetitions.
Tips and Warnings
- Change the exercises you do every four weeks to prevent training plateaus. Divide your muscle groups into three sessions per week for added variety.
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