Total Gym Directions

The Total Gym uses a cable and pulley system attached to a sliding incline bench that you sit, kneel or lie on to provide weight. When you pull on the cables, the bench slides up the ramps. The higher you set the incline, the more challenging the exercises are.

Basic Workout Guidelines

A basic resistance training regime includes one exercise for the chest, back, legs and shoulders. Unless you specifically want to bulk up your arms, you do not need to do targeted arm exercises because the arm assist with the chest, back and shoulder exercises, according to "NASM Essentials of Personal Fitness Training."

Kneeling Single Arm Chest Fly

The kneeling single arm chest fly is a Total Gym chest exercise. Because of the instability of working one side of the body at a time and the necessity of maintaining an upright posture while kneeling on the sliding bench, your abdominals get a good workout too. This is just one of the chest exercises you can do on a Total Gym. To perform this exercise, kneeling sideways at the top of the bench with your left arm toward the upright. Grasp the handle of the cable and extend your left arm to the left side with the palm facing forward and your arm at chest level. Then, bring the arm forward until it is in front of the center of your chest. Repeat on the right side.

Behind the Neck Military Press

The behind the neck military press is a shoulder exercise. It works your triceps, too. Lie face-up on the bench with your head toward the floor to do this exercise. Grab the handles on the bottom of the machine with your palms facing inwards. This works if the squat platform is on too. Start with your arms bent and then press them straight.

Lat Pull-Down

The lat Pull-down is a back exercise that work the biceps too. To perform this exercise, lie face up with your head at the top of the bench. Extend your arms straight above you and grab the handles with your palms facing the ceiling. Then, bend your elbows down toward your sides.

Single Leg Squat

Single leg squats are a leg exercise. These target each leg individually. To perform the single leg squat, lie face up on the bench with your feet on the squat platform or wing accessory, depending on your Total Gym model. Extend your right leg in the air in front of you and bend your left knee into a squat. Push the left leg straight again. Repeat standing on the right leg.