The Total Body Works 5000 is a home gym made by Weider. The Total Body Works 5000 is designed for in-home strength training to train all your major muscle groups with over 100 exercises. The Total Body Works includes a movable incline bench with a pulley system. You can sit, lie or kneel on the bench and use the cables to pull your body weight, plus the cables offer additional resistance up to an additional 50 lb. Do one to two sets if you are a beginner.
Single-Leg Squat
Step 1
Stand on the squat stand and lie against the bench. Grasp the sides of the bench. Stand on your right leg and lift your left foot off the squat stand to do a single-leg squat. The single-leg squat exercise will train the muscles in your lower body and challenge your balance.
Step 2
Bend your right knee and slide the bench down toward the floor until your knee makes a right angle. Inhale as you squat down. Keep your right foot straight and pressed firmly down on the squat stand.
Step 3
Push through your heel and raise back up to the starting position. Exhale as you straighten your right leg. Do between 12 and 25 squats on your right leg, and then repeat on your left leg. Do the same number of reps per leg.
Step 4
Raise the incline to a higher angle if your legs are not tired by your last repetition. Use the same incline for each leg, even if one leg is stronger than the other, so you can train both legs to be equally strong.
Chest Fly
Step 1
Sit on the bench facing away from the pulley to do the chest fly. Sit up straight and pull in your abs to work your core. Hold a handle in each hand of the cables with your arms out at your sides. Face your palms forward and raise your arms to sternum height.
Step 2
Bring your arms together until your palms touch in front of the center of your body. Keep your elbows slightly bent so that when you bring your palms together, they will make a circle in front of your body. Some people imagine hugging a tree. Exhale as you make this movement.
Step 3
Open your arms wide back to the starting position as you inhale. Do 12 to 25 reps until your chest muscles get tired. Increase the incline on the next set if you feel you can do more than 25 reps at the current incline.
Tips and Warnings
- Adjust the incline of the bench by pulling the pin out of the side of the machine and sliding the bench up or down. Replace the pin once the bench is at the desired angle.
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