Exercises

• The major muscle groups are the chest, biceps, triceps, shoulders, back, legs and abdominals. These basic exercises work the major muscles in each group. Variations -- including sitting, kneeling and lying stances and different hand positions -- can help you work the associated stabilizer muscles. The Total Gym offers follow-along workout videos and an extensive exercise guide. Use these resources to maximize your efforts or develop your own routine.
  
  Chest: Chest presses and chest flies. Set the bench to an incline or decline position to work the chest from all angles.
  
  Biceps: Bicep curls. You can do them both seated and kneeling. Change to a reverse grip to also work the outer forearm.
  
  Triceps: Tricep press-downs and kneeling tricep kickbacks. Switch to a reverse grip to work the inner forearm.
  
  Shoulders: Overhead presses and kneeling upright rows are the primary exercises. Switch to a lying position for lateral shoulder raises.
  
  Back: Seated rows and pull-ups. Change your position to do lat pull-downs and arm pullovers.
  
  Legs: Squats and calf raises develop the quadriceps and calves. Try a hamstring curl to develop symmetrical upper legs.
  
  Abdominals: Cable abdominal crunches and pullover crunches. Try a reverse crunch to really feel the burn.
  
  

Cardiovascular and Circuit Training

• The Total Gym can provide an effective cardiovascular workout in addition to circuit training. The system facilitates quick changeovers to maximize rapid exercises and short rest periods.