Universal Gym equipment was introduced in 1957 as a safer alternative to barbell and dumbbell workouts. Instead of holding the weight while exercising, you hold a grip or handle while pushing or pulling a cable attached to a weight stack. Changing weight resistance is as easy as moving a pin to the next weight. The multi-station equipment allows many people to exercise at the same time, moving from station to station for a total body workout. Universal equipment provides a lot of exercises in a small amount of space and is popular for home use as well as for use in housing complexes, hotels, recreation centers and school gyms. Through the years, Universal Gym workouts have added cardio training, single stations and power circuits that are more user friendly.
Strength Training Circuit
You can perform this total body workout three times weekly on alternating days. Perform a different exercise at each weight station alternating between muscle groups so that you don't pre-fatigue a muscle group. Perform the exercises using a set number of repetitions or a set length of time. Begin with chest presses, then do low back rows, leg presses, shoulder presses, bicep curls, leg extensions, tricep push-downs and leg curls, Perform each set, selecting a weight to bring you to muscle failure. For strength gains, rest 60 seconds between sets.
Super Circuit Workout
This workout increases your heart rate to provide cardio training and muscular endurance training. Alternate between weight movements and cardio movements for 30 seconds at each station. Do the following: chest presses, cardio, low back rows, cardio, shoulder presses, cardio, bicep curls, cardio, tricep push-downs, cardio, leg presses, cardio, leg extensions, cardio, leg curls then cardio. For cardio, you can choose between running in place, doing jumping jacks or using a step platform for stepping up and down. Perform this workout with no rest between stations for optimal fat-burning results.
Split Training Workouts
Split workouts target specific muscle groups on different days and are suggested for increasing strength. Perform four sets of six to 10 repetitions using weights that bring your muscles to fatigue. Day one targets your chest, shoulders and triceps. The workout consists of chest presses, cable crossovers or pec dec, shoulder presses, upright rows, tricep push-downs and overhead tricep cable extensions. Rest for 60 seconds between sets. Day two consists of back, biceps and legs exercises: lat pulldowns, low row pulleys, bicep curls, reverse curls, leg presses, leg extensions and leg curls. Abdominal exercises can be performed every day. After completing day one and two, rest the next day and then start the cycle again.
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