Best Routines

• To achieve the quickest results, five basic movements will give your body a solid base to work from and grow. Those exercises are the bench press, shoulder press, barbell row, deadlift and squat.
  
  

Bench Press

• This is the best movement you can do to develop your chest. On the Total Gym, sit with the bench set on a downward angle with the pulley system behind you. Bend your elbows, keep your hands in the parallel position and slowly extend your arms forward in a controlled manner. Pause just before locking out your elbows and return to the starting position.
  
  

Shoulder Press

• Performing the shoulder press on the Total Gym is different from using free weights or other exercise equipment. Lie down on the downward slope of the machine with your head toward the ground. Grip the handles using a standard overhand grip. With elbows out, extend your arms up. This will move then entire machine while forcing complete isolation on your deltoids.
  
  

Deadlift

• Stand at your machine and grip the pulleys using a parallel grip. In one movement, with hands near your thighs, straighten to a standing position using only your back muscles for power.
  
  

Squat

• While on your back with your head facing the raised section of the machine, plant your feet firmly on the plate below. Begin all the way down in the sitting position and simply push with your legs until you are in a standing position. Do not lock your knees. Lowering back down completes the movement.
  
  

Tip

• Every one of these exercises has variations to add to the intensity of your workout. Do not do an exercise that you are uncomfortable with or one that hurts.