Total Gym Workout Program

The Total Gym machine has plenty of exercise options so putting together workouts is simple. All you need to do is pick your goal and do one to two exercises per body part. Your intention is important as the Total Gym has an adjustable incline. Raise the incline to build muscle and lower the incline to slenderize.

Starter Workout

The makers of Total Gym recommend a starter workout program for people new to the Total Gym. This workout is a circuit training workout. It improves muscle tone and cardiovascular fitness. Perform 12 to 15 repetitions of each exercise and move through the circuit without pausing to rest between exercises. The time it takes you to make small adjustments to the Total Gym to set up for each exercise is more than enough recovery time. In order, do squats, single leg squats, pull-up, leg curls, cross cable rows, seated bicep curls, the outer hip and thigh exercise, oblique twister, seated chest presses, front pullovers, lying tricep extensions, shoulder presses, core extensions and toe touch stretches.

Long and Lean Workout

The long and lean workout builds lean muscle. Perform 12 to 15 reps and rest when you need to between exercises or sets, though not during your 12 to 15 reps. If you can easily do 15 reps, raise the incline. If you cannot do 12, lower it. Work up to three sets of the following exercises: toe bar squat, feet in "V", hip roll, roll-up, kneeling plank press, pullover with crunch, seated chest fly, reverse fly, lying triceps extension and half roll back with biceps curl. This workout contains exercises for the whole body and includes Pilates-inspired exercises like the roll-up.

Total Body Circuit

The total body circuit workout hits all the major muscle groups with an emphasis on the core. Of the nine exercises, two isolate the core but the seated chest fly and seated bicep curl rely on the core for stabilization as well. Begin the workout with the toe out squat and side squat for the lower body. Proceed to the iron cross, lying triceps extension and seated chest fly for the chest, arms and shoulders. Then, do the oblique twister for the core, seated bicep curls for the arms, and lying leg curl with crunch for the hamstrings and abs. Finish with pull-ups for the back and arms. Use the same rep, set and incline guidelines as the long and lean workout. (See References 4).

Your Own Total Gym Workout

Learning to put together your own Total Gym workout makes the options almost limitless. You can keep it simple by doing full-body workouts. Just pick one chest, back, leg, bicep, tricep, shoulder and ab exercise and do them back to back. Work up to three sets with all your exercises at a high incline for muscle building or a low incline to lean and tone. (See References 1). Twelve to 15 reps works for a lean and tone goal. Perform eight to 12 for muscle building. (See References 6).