The Weider Total Body Works 5000 is a home gym similar to the Total Gym. You can do more than 100 exercises to train your arms, shoulders, back, thighs, calves and core. The unit consists of a movable bench. You can increase the angle of the bench to make exercises harder, or swap out the adjustable power band for one of the three that gives more resistance. This design means that you do not need heavy weight stacks like you do with other home gyms.
Seated Row
Step 1
Pull out the black pin on the side of the Weider Total Body Works 5000 and lower the bench to the lowest angle. Push the pin back in to secure the bench in place.
Step 2
Kneel on the bench facing the top of the machine and sit on your calves. Grab a handle to each resistance cable with your palms facing downward. Sit up straight and look straight ahead. Straighten your arms, which will make the bench slide downward.
Step 3
Bend your elbows and pull your arms back in a rowing motion. This will cause the bench to slide upward. Keep your elbows raised so that your arms are parallel to the floor. Pull your shoulders back and keep your spine straight. Row your arms back slowly in a smooth movement and exhale.
Step 4
Straighten your arms and inhale to complete one row.
Step 5
Do one or two sets of 15 to 25 reps if you are a beginner. Raise the incline for your next set if your back and arm muscles are not fatigued by your 25th rep. Do two or three sets of 12 to 20 reps at a higher incline or with a higher resistance band if you are an intermediate exerciser.
Squats
Step 1
Adjust your incline to the desired angle. Try 45 degrees to start.
Step 2
Lie back on the bench and place your feet hip-width apart on the squat stand at the bottom of the machine. Position the bench so that it is under your back, shoulders and neck. Hold onto the sides of the bench.
Step 3
Bend your knees and lower yourself slowly toward the floor as you inhale. Stop when your knees make a right angle.
Step 4
Push your legs straight to raise yourself upward and exhale to finish one squat.
Step 5
Do one to two sets of 15 to 25 reps. Raise the incline for your next set if your leg muscles are not fatigued by the last rep.
Member Comments