Use the Total Gym workout routines featured on this page for ideas on how to use total gym exercises in order to strengthen specific muscle groups. These Total Gym workouts are split in to the major muscle groups.
The Resisted Crunch total gym exercise will allow you to target your upper abdominals while the Sit-Up with Feet Attached exercise will exercise both your upper abdominals and your hips.
The Trunk Rotation total gym exercise will strengthen your obliques and the Side Plank will help you target core muscles within your abdominals and your back.
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Resisted Crunch 2 x 25 repetitions |
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Sit-Up with Feet Attached 1 x 25 repetitions |
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Trunk Rotation 1 x 25 repetitions |
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Side Plank 1 x 25 repetitions |
The Hyperextension is tailor-made for exercising your lower back muscles while the Row will target your lats and rear deltoids.
The Back Fly will help you target your lower back and rear deltoids while the Pull-Up will target your lats and your biceps.
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Hyperextension 2 x 15 repetitions |
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Row 4 x 10 repetitions |
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Back Fly 3 x 10 repetitions |
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Pull-Up 3 x 10 repetitions |
The Chest Press is quite a typical chest total gym exercise and will allow you to strengthen your pectoral muscles as well as your triceps. The Pullover will allow you to exercise your pectoral muscles as well as triceps, lats and truck.
The Incline Chest Fly total gym exercise can be used to specifically target your front deltoid and upper pectoral while the Decline Chest Fly can be used to target your lower pectoral muscles.
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Chest Press 3 x 8 repetitions |
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Incline Chest Fly 3 x 8 repetitions |
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Decline Chest Fly 3 x 8 repetitions |
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Pullover 3 x 8 repetitions |
The Leg Curl total gym exercise can be used to target your hamstrings (back of your thighs) while the Squat will strengthen your buttocks and your quadriceps.
The Front Lunge can also be used to strengthen your buttocks and quadriceps while the Calf Raise is perfect to target your calf muscles (back of your lower legs).
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Leg Curl 4 x 12 repetitions |
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Squat 4 x 12 repetitions |
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Front Lunge 4 x 12 repetitions |
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Calf Raise 4 x 12 repetitions |
The Shoulder Press and the Upper Row can be used to target your front and outer deltoids as well as your trapezius (upper back).
Alternatively you may use the Lateral Deltoid Raise or the Front Deltoid Raise for additional ideas on how to exercise your deltoid muscles.
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Shoulder Press 3 x 8 repetitions |
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Upright Row 3 x 8 repetitions |
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Lateral Deltoid Raise 3 x 8 repetitions |
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Front Deltoid Raise 3 x 8 repetitions |
In order to strengthen your biceps you may consider the Biceps Curl and the Chin Up total gym exercises.
For your triceps muscles you may consider the Triceps Extension or the Kneeling Triceps Extension, which are both excellent.
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Biceps Curl 3 x 8 repetitions |
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Chin-Up 3 x 8 repetitions |
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Triceps Extension 3 x 8 repetitions |
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Kneeling Triceps Extension 3 x 8 repetitions |
