Intermediate Total Gym Workouts

What kind of results are you getting from your Total Gym workouts? Have your results begun to taper off?

In the beginning, getting great results from your workouts can be easy. But as time goes on your body "get's used to" your workout, and your progress slows down.

Would you like to avoid this trap?

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Why Your Progress Slows Down

Have you ever noticed that when you start a new workout routine it "works" great? And then 4- 6 weeks later your results slow down? Why?

Answer - The Law of Diminished Returns

When your body starts a new workout routine or exercise it must adapt. To adapt it releases growth hormones and increases calorie burning. As your body becomes more adapted to your workout, it requires less hormones and calories.

Fewer calories and less growth hormones = slower results

But what if you could keep your body “adapting”? The workout below can do just that .

The Total Gym Workouts

What you will need

• Stop watch/timer


• Total Gym (To discover if Total Gym would help you achieve your goals, please click here


• Your Total Gym exercise manual


• A tablet to record your exercise, number of repetitions, and resistance used

Workout Emphasis

Burning fat and toning/developing muscle

Workout Frequency

4 times a week

Number of Repetitions

14 (20-30 for abdominal exercises)

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.

Total Gym Workout A

Monday

• Chest - Chest press


• Back - Lat row


• Biceps - Seated biceps curl


• Calves - Calf raise


• Chest - Chest press


• Back - Lat row


• Biceps - Seated biceps curl


• Calves - Calf raise

Tuesday

• Shoulders - Military press


• Triceps - Triceps pressdown


• Thighs - Squat


• Abdominals - Cable abdominal crunch
• Shoulders - Military press


• Triceps - Triceps pressdown


• Thighs - Squat


• Abdominals - Cable abdominal crunch

Thursday

• Chest - Chest press


• Back - Lat row


• Biceps - Seated biceps curl


• Calves - Calf raise


• Chest - Chest press


• Back - Lat row


• Biceps - Seated biceps curl


• Calves - Calf raise

Friday

• Shoulders - Military press


• Triceps - Triceps pressdown


• Thighs - Squat


• Abdominals - Cable abdominal crunch


• 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

Total Gym Workout B

Monday

• Chest - Incline chest press


• Back - Pull-up


• Biceps - Prone biceps curl


• Calves - Calf raise


• Chest - Incline chest press


• Back - Pull-up


• Biceps - Prone biceps curl


• Calves - Calf raise

Tuesday

• Thighs - Skiing


• Shoulders - Upright row


• Triceps - Triceps dip


• Abs - Pullover crunch


• Thighs - Skiing


• Shoulders - Upright row


• Triceps - Triceps dip


• Abs - Pullover crunch

Thursday

• Chest - Incline chest press


• Back - Pull-up


• Biceps - Prone biceps curl


• Calves - Calf raise


• Chest - Incline chest press


• Back - Pull-up


• Biceps - Prone biceps curl


• Calves - Calf raise

Friday

• Thighs - Skiing


• Shoulders - Upright row


• Triceps - Triceps dip


• Abs - Pullover crunch


• 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

Total Gym Workout C

Monday

• Chest - Parallel grip chest press


• Back - Lat pulldown


• Biceps - Supine biceps curl


• Calves - Calf raise


• Chest - Parallel grip chest press


• Back - Lat pulldown


• Biceps - Supine biceps curl


• Calves - Calf raise

Tuesday

• Thighs - Buns up leg press


• Shoulders - Shoulder shrugs


• Triceps - Kneeling triceps kickback


• Abs - Abdominal crunch


• Thighs - Buns up leg press


• Shoulders - Shoulder shrugs


• Triceps - Kneeling triceps kickback


• Abs - Abdominal crunch

Thursday

• Chest - Parallel grip chest press


• Back - Lat pulldown


• Biceps - Supine biceps curl


• Calves - Calf raise


• Chest - Parallel grip chest press


• Back - Lat pulldown


• Biceps - Supine biceps curl


• Calves - Calf raise

Friday

• Thighs - Buns up leg press


• Shoulders - Shoulder shrugs


• Triceps - Kneeling triceps kickback


• Abs - Abdominal crunch


• 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 - Change to Workout A

In Summary

Can you see how this Total Gym 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?

Just starting out? Please click here to discover the basic principles that can empower your workouts

For a simple workout that trains your whole body, please click here

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

For another intermediate workout routine, please click here

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This site is designed for educational purposes only and is not engaged in rendering medical advice or professional services. Please check with your health care professional prior to starting any exercise program.