Workout Routines for Total Gym Exercises

Use the workout routines featured on this page for ideas on how to use total gym exercises in order to strengthen specific muscle groups.

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Workout Routines for Total Gym Exercises

Workout Routines for Total Gym Exercises

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Workout Routine for Abs

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.

Resisted Crunch Resisted Crunch
2 x 25 repetitions
Sit-Up with Feet Attached Sit-Up with Feet Attached
1 x 25 repetitions
Trunk Rotation Trunk Rotation
1 x 25 repetitions
Side Plank Side Plank
1 x 25 repetitions

Workout Routine for the Back

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.

Hyperextension Hyperextension
2 x 15 repetitions
Row Row
4 x 10 repetitions
Back Fly Back Fly
3 x 10 repetitions
Pull-Up Pull-Up
3 x 10 repetitions

Workout Routine for the Chest

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.

Chest Press Chest Press
3 x 8 repetitions
Incline Chest Fly Incline Chest Fly
3 x 8 repetitions
Decline Chest Fly Decline Chest Fly
3 x 8 repetitions
Pullover Pullover
3 x 8 repetitions

Workout Routine for Legs

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).

Leg Curl Leg Curl
4 x 12 repetitions
Squat Squat
4 x 12 repetitions
Front Lunge Front Lunge
4 x 12 repetitions
Calf Raise Calf Raise
4 x 12 repetitions

Workout Routine for Shoulders

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.

Shoulder Press Shoulder Press
3 x 8 repetitions
Upright Row Upright Row
3 x 8 repetitions
Lateral Deltoid Raise Lateral Deltoid Raise
3 x 8 repetitions
Front Deltoid Raise Front Deltoid Raise
3 x 8 repetitions

Workout Routine for Arms

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.

Biceps Curl Biceps Curl
3 x 8 repetitions
Chin-Up Chin-Up
3 x 8 repetitions
Triceps Extension Triceps Extension
3 x 8 repetitions
Kneeling Triceps Extension Kneeling Triceps Extension
3 x 8 repetitions