The Total Gym is an exercise machine manufactured by EFI Sports Medicine. The machine offers a range of exercises that work the major muscle groups of the body. Total Gym offers an incline bench that moves or remains stationary, depending on the exercise. The best exercises are those that are easy for the average person to perform, based on their personal fitness needs.
Arms
Arm routines for the total gym include a lateral triceps extension and seated bicep curl. Perform the lateral triceps extension by sitting at the top of the Total Gym bench in a locked position, with your legs hanging off the side. Grab the hand pull with the hand farthest from the top of the machine and hold it with a bent elbow at chest level. Elevate your legs off the floor and pull the weight until your arm is straight at chest level. Perform the seated biceps curl by sitting on the bench in a locked position with a leg on each side and facing the top of the machine. Grasp the hand pulls with straight arms at waist level. Pull the weight with bent elbows so your hands meet your shoulders. Complete two sets of 15 repetitions for both exercises.
Abdominals
Work your abdominal muscles by completing a cable abdominal crunch and pullover crunch. Perform the cable abdominal crunch by lying on the bench in a locked position with knees bent and heels planted firmly on the end of the seat. Grasp the hand cables and curl your shoulders off the bench. Perform the pullover crunch by sitting on the bench in the same position as the abdominal crunch with the seat unlocked. Grasp the hand pulls and pull the weight while curling your shoulders off the bench. The bench will slide upward during the movement. Hold your belly button in tight to engage the abdominal muscles while performing the exercises. Complete two sets of 15 repetitions for both exercises.
Legs
Leg routines for the Total Gym exercise machine include the incline lunge and bridge squat. Perform the incline lunge by standing next to the machine with your right leg next to the bench. Keep your left foot firmly on the ground while placing your right foot firmly on the bottom of the seat. Slide the seat upward with your foot to perform the lunge movement. Raise your arms for balance or keep your hands on your waist. Perform the bridge squat by lying on the bench with your feet place firmly on the bottom foot platform and your buttocks just above the bottom edge of the seat. Hold onto the bottom edge of the seat with your hands. Bend your knees while using your legs to raise your buttocks off the seat. Return to the starting position and repeat. Complete two sets of 15 repetitions for both exercises.
Considerations
Read the manual for the Total Gym before performing exercise movements. Consult with your doctor before starting a new exercise program to make sure there are no underlying medical problems. Stop exercising if you feel pain in a muscle or joint and rest the body.
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