The Weider Total Body Works 5000 is a home gym. Over 50 exercises are possible on the machine, including exercises for your shoulders, arms, chest, back, legs, abs and total-body exercises that work parts of your upper and lower body at the same time. This gives you options to target any area of your body you wish. The National Academy of Sports Medicine (NASM) suggests doing one chest, back, shoulder and leg exercise per workout.
Cable Pullover
Lie face up on the movable seat of the Total Body Works 5000 with your head closest to the cables. Extend your arms straight over your head and parallel to the board. Grab the handles with your palms facing toward the ceiling. Bend your knees and place your knees on the seat near your buttocks. Pull your arms straight up to point toward the ceiling until they are perpendicular to the seat. Return your arms to the starting position. This exercise works your back.
Single-Arm Chest Press
Sit on the seat facing away from the cables. Bend your knees and place your feet on the seat. Hold the side of the seat with your right hand or place it on your hip. Sit up straight. Hold a handle in your left hand and bend your elbow to 90 degrees. Raise your arm up to shoulder height with your palm facing down. Press your arm straight forward to work your chest. Bend your elbows back to the starting position. Do an equal number of presses with your right arm.
Overhead Press
Sit on the seat in the same position described for the single-arm chest press. Hold both arms bent at your sides with a handle in each hand. Position your arms next to your shoulders. Press both arms straight over your head toward the ceiling to work your shoulders, Bend both arms back to the starting position. By remaining sitting upright during both press exercises you will work your abs.
Squat
Lie on the seat and place your feet on the foot plate. Touch your head and back to the seat with your legs straight. Hold the sides of the seat. Bend your knees and slide the seat toward your feet. Straighten your legs to return to the starting position. This exercise works your legs and buttocks.
References
- Weider Total Body Works 5000 Users Manual: ICON IP, Inc.; 2007
- "NASM Essentials of Personal Fitness Training: Course Manual;" Michael Clark, Scott Lucett, Rodney Corn; 2008
Member Comments