Total Gym Workouts - Intermediate

Would you like to get better results from your Total Gym workouts?

You may have questions, such as:

What exercises do I need to do?

How can I workout smarter, not harder?

Below discover the answers to these questions. In addition, discover a workout routine that will keep your workouts fun, fresh, and productive.

Total Gym Workouts - Keys to Working Out Smarter, Not Harder

Please click here to discover the fundamental principles of effective exercise

Which Total Gym exercises will give you the best results? Please click here

Are you just starting to workout on your Total Gym? Wondering where to begin? Please click here to discover a simple workout that will train your entire body

The Workout

What you will need

• A timer/stop watch


• A Total Gym (Don't own a Total Gym? Wondering if it would help you achieve your goals? Please click here to discover what it can do for you)


• Your Total Body Gym exercise manual


• A tablet to record your exercises, number of repetitions, and the resistance level you used

Workout Emphasis

Burning fat and toning/developing your body

Workout Frequency

4 times a week

Number of Repetitions

14 (20-30 for abdominal exercises)

Number of Sets

1 per exercise

How to Perform

1. Select a resistance level that will enable you to do 14 repetitions. (TIP - Start with a light resistance level to empower your body to learn how to do each exercise correctly).

2. Once you can do 14 repetitions, move to the next resistance level.

Workout A

• Chest - Chest press


• Back - Lat row


• Biceps - Seated biceps curl


• Calves - Calf raise


• Shoulders - Military press


• Triceps - Triceps pressdown


• Thighs - Squat


• Abdominals - Cable abdominal crunch

The workout

Week 1 - Do each exercise and rest (reconfigure your Total Gym for the next exercise) for 1:45 seconds between exercises.

Week 2 - Do each exercise and rest for 1:15 seconds between exercises.

Week 3 - Do each exercise and rest for 45 seconds between exercises.

Week 4 - Change to Workout B

Workout B

• Chest - Incline chest press


• Back - Pull-up


• Biceps - Prone biceps curl


• Calves - Calf raise


• Thighs - Skiing


• Shoulders - Upright row


• Triceps - Triceps dip


• Abs - Pullover crunch

The workout

Week 1 - Do each exercise and rest (reconfigure your Total Gym for the next exercise) for 1:45 seconds between exercises.

Week 2 - Do each exercise and rest for 1:15 seconds between exercises.

Week 3 - Do each exercise and rest for 45 seconds between exercises.

Week 4 - Change to Workout C

Workout C

• Chest - Parallel grip chest press


• Back - Lat pulldown


• Biceps - Supine biceps curl


• Calves - Calf raise


• Thighs - Buns up leg press


• Shoulders - Shoulder shrugs


• Triceps - Kneeling triceps kickback


• Abs - Abdominal crunch

The workout

Week 1 - Do each exercise and rest (reconfigure your Total Gym for the next exercise) for 1:45 seconds between exercises.

Week 2 - Do each exercise and rest for 1:15 seconds between exercises.

Week 3 - Do each exercise and rest for 45 seconds between exercises.

Week 4 - Return to Workout A

In Summary

Can you see how this workout will get you in shape?

Are you interested in getting in shape?

If you ever were going to start getting in shape, when do you think would be the best time to start?

For another intermediate workout routine, please click here

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