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Total gym workout plan pdf?
3 Day Push/Pull/Legs (PPL) Workout for Beginners. Tricep Pushdowns - 3 sets of 12 reps. Sep 11, 2014 · The Total Gym Challenge is an exercise program developed by fitness trainer Rosalie Brown. erset bench press and dumbbell flys. Main Goal: Build Muscle Training Level: Intermediate. Rest after the first and second rounds: 2 minutes. total gym 1000/1500 exercise manual, pdf download. Day 6- Hamstrings and Glutes. EK MASS BUILDING PROGRAMThisworkout is designed to increase your muscle mass as. Set 2 - 80% x 5 reps. Stuff in Video: Total Gym. Decline Barbell Bench Press: 3 sets x 10-12 reps. Jumping jacks can raise your heart rate to a cardiovascular level, oxygenating your blood and burning calories at an exceptionally fast rate, which promotes weight loss Starting a new business can be an exciting and rewarding venture. *Remember to consult a physician prior to beginning this or any exercise program. Follow the program and exercises as you workout with John Carleo in the 6-8 Minute Workout video, or use the following sheets as a reference when you can’t watch the workouts. In this edition of a series of Planet Fitness appropriate workouts, we provide a 5 day body part workout one could do with the equipment at Planet Fitness. g strength or vice versa? Check out this full body workout split that. Weeks 7-12: Upper/Lower Split with Increased Intensity. 5 Essential Exercises These 5 movements can be used as the foundation for your fitness routine, regardless of your workout goals. We're proud to announce our Ultimate 8 Week Resistance Band Training Program that is designed to improve your resistance band skills, promote muscular hypertrophy, power, and strength. Each workout includes exercises, resistance levels, reps, sets and instructions for different muscle groups and aerobic steps. Day 1 Workout. If you feel unable to maintain your form in your set, lower the level of incline. new Total Gym®With this product in your home, you have everything you need to start your own workout program, to tone and strengthen the important muscle groups of your upper. Lie down on the floor with your feet flat and a pair of dumbbells in your hands. Sets 3-5 - 100% (working weight) x 5 reps. The Total Gym Challenge is an 18-day exercise program consisting of 14 workouts using the Total Gym, developed by fitness trainer Rosalie Brown. Full Body 1 Hour Gym Workout Routine to Build Muscle If your goal is to build strength and muscle, you can follow this 1 hour gym workout routine for the desired number of times a week. There’s great news, though – many Medicare Advantage and private Medicare suppl. 90 Day Body Recomposition Workout Routine for Women. Before you ask, direct arm work is left off on purpose. Each workout includes exercises, resistance levels, reps, sets and instructions for different muscle groups and aerobic steps. Day 1 Workout. There are two ways to do 3 day full body splits. Take rests as needed. Your 6-day workout schedule will be structured as shown below: Day Exercises Chest. Exercise and regular movement are essential for overall health and are an important factor in weight loss—though not the only factor. Functional Fitness Training Program. Tip for the Egg Recipe: A silicone mufin tin works wond. INTERMEDIATE MUSCLE BUILDING WORKOUTShock your muscle into growth by rotating th h your current routine. This workouthits ea. Run on the Treadmill for 20 minutes. A total body workout routine offers many benefits for strength and muscle gains as well as time optimization meaning having gym access makes things much easier unless you have a well-equipped home gym Squat: 8, 6, 4,. Since these movements work multiple muscle groups at once, you can complete a total body workout in less time. Offset squat to pulse Kid's Workout. 45 Minute Gym Workout Routine (5 Days a Week) The Best Hybrid Workout Program. Perform the remaining exercises as normal straight sets. Each option includes date cards, exercise names, resistance levels, reps and sets for 12 exercises. Lying Leg Raises: 3 sets x 10-20 reps. Download a PDF of a circuit training program for beginners using the Total Gym equipment. We recommend that children work with an adult to learn proper form and to ensure safety. So you'll do one set of 1A, rest, then one set of 1B, rest again, and repeat until all sets are complete. The Total Gym ® workout will help with the first two parts of your Total Fitness Program, but you need to make healthy, low-fat eating a big priority as well. We're proud to announce our Ultimate 8 Week Resistance Band Training Program that is designed to improve your resistance band skills, promote muscular hypertrophy, power, and strength. With many of the movements in and out of the gym revolving around our hips, this is essential to your success in the gym. Session 1: Total Gym Workout - Free download as PDF File (txt) or read online for free. So normal that the hashtag #shygirlworkout on TikTok has racked up over 370 m. 12 Week Transformation Workout Overview. Store Workouts Diet Plans Expert Guides Videos Tools Achieve new gains with this high intensity workout. It utilizes a sliding incline bench and a pulley system. WORKOUT PROGRAM. Before you ask, direct arm work is left off on purpose. Line up the hole to the first (lowest) position on the height adjustment column. I remember my mom doing calisthenics. Mountain Climber (15-sec) Front Leg Swings (10 reps/leg) High Knees (15-sec) Bear Crawls (30-sec) Repeat twice times. Sep 11, 2014 · The Total Gym Challenge is an exercise program developed by fitness trainer Rosalie Brown. Consult with your physician about an eating plan that’s right for you. Day 2: Quadriceps, Calves, and Abs. We use dynamic Exercise Sets Reps Dumbbell Shoulder Press 3 10, 10, 12 Lat Pull Down 3 10, 10, 12 Push Up 3 10, 10, 12 Barbell Lunge 3 10, 10, 12 Hyperextension 3 10, 10, 12 MUSCLEANDSTRENGTH. You can get it here for free. Workout days: You can workout any two days of the week, depending on your lifestyle. No-Equipment Workouts Book. This 12-Week Dumbbell Workout Plan (PDF included) is the most extensive video guide to dumbbell strength training exercises on the internet. In recent years, home gyms have become increasingly popular as people prioritize their health and fitness goals. Our 4-day full-body dumbbell HIIT Workout routine is perfect for home workouts. This FREE 30-Day Home Workout Plan for women will get you fitter and stronger! From full body HIIT workouts to leg days, arms days and rest and recovery days. We go one step farther and divide each of those into a primary "more intense" day, and a secondary "less intense" day. Face Pulls - 3 sets of 12 reps. Pull. We're proud to announce our Ultimate 8 Week Resistance Band Training Program that is designed to improve your resistance band skills, promote muscular hypertrophy, power, and strength. Whether you’re a beginner or an experienced gym-goer, following a well-designed workout pla. 10 Workouts To Integrate into The Fat Loss Workout Plan Treadmill. Lower them back to chest level, pause for a moment and then repeat. I've shared an ultimate guide about biceps and triceps training in this article. One-arm DB Row: 10 reps/side x 2. here's the link to a "total gym shaper" exercise booklet, which as far as i can tell. Bring the kettlebell back through your legs and thrust your hips forward to swing it out and up to shoulder height. Week 2: HIIT and Full-Body Strength Workout. A well-crafted workout routine allows you to train in an organized manner and help you reach your fitness goal. pending cash app screenshot Crossovers: Ultra slow rep timing with 2 second pause an. This routine will work every major muscle group each session and is designed to improve your strength and build muscle mass. Day 5 - Shoulder, Hamstrings, and Glutes. 1 minute: Incline 5, speed 4 2 minute: Incline 5, speed 5 3 minutes: Incline 1, speed 5 Track Sprints: Complete six 50-yard sprints. Week 3: Cardio and Upper Lower Split Training. This full-body Planet Fitness routine consists of 21 exercises that span over three days. Day 3- Quads and Calves. The Ultimate 4-Day Bro Split. 2) Pick healthier options for breakfast. New to the gym scene? This first part of the Start from Scratch program can be used as a road map to help you learn how to build muscle the Barbell Pause Squat: 4 sets x 8-10 reps. Jumping Jacks: 2 sets x 15 seconds. Squat pattern Hinge - particularly the hip driven movement Pull Corrective. Service Area Nationwide Get 15 Minutes to FITNESS: Dr. The first option looks like this: Workout #1 on Monday. Date Card # Exercise Name Resistance Reps Sets. Week 5: Kevin Levrone Pecs Workout. New to the gym scene? This first part of the Start from Scratch program can be used as a road map to help you learn how to build muscle the Barbell Pause Squat: 4 sets x 8-10 reps. 3 Day Upper Lower Split for Strength & Mass. vs shine strap Set 4: Do 4-6 reps at 100% of your 1RM. Saturday – Thighs, Calves, and Lower Back This Arnold Schwarzenegger bodybuilding routine involves training each muscle group twice a week. Alternate Home Workout Plan: 12 week workout plan for females at home Month 1 - Beginner split. Month 2 - PPL Split. Sep 11, 2014 · The Total Gym Challenge is an exercise program developed by fitness trainer Rosalie Brown. A business plan not only helps you clarify your goals and s. Alternate between the following 2 exercise routines for three non-consecutive days per week (i M/W/F). Runner or golfer, tennis player or new mom, chances are you've heard someone talking about the benefits of Pilates. Bulgarian Split Squat: 3-4 sets of 6-10 reps. In this workout program, you'll train 22 out of 30 days. You can replace some exercises for the chest, triceps, and calves in the following weeks of 3 day gym workout schedule. The program is designed to be fun while increasing body awareness, stamina and confidence. Thursday - Strength Workout. Here are the top 13 trackers for all budgets, fitness levels, and needs. Weeks 7-12: Upper/Lower Split with Increased Intensity. Here's a comprehensive approach you can take: Understand client availability and preferences: Discuss when your clients can work out and what activities they prefer to ensure the workout plan fits seamlessly into their daily routine for better adherence. A well-crafted workout routine allows you to train in an organized manner and help you reach your fitness goal. FOR EXAMPLE, YOU MAY BE ABLE TO CHEST PRESS IOOLBS BUT ONLY LEG PRESS 30LBS. Here's what your schedule could look like: Week A: Monday: Workout 1 Functional Fitness Workout Schedule. princess house pitchers This is meant for people new to the machine and or anyone thinki. This FREE 30-Day Home Workout Plan for women will get you fitter and stronger! From full body HIIT workouts to leg days, arms days and rest and recovery days. COM THE TOOLS YOU NEED TO BUILD THE BODY YOU WANT® Store Workouts Diet Plans Expert Guides Videos Tools 8 WEEK FULL BODY WORKOUT ROUTINE FOR WOMEN Lateral Raises: 3×10-15. Face Pulls: 3×10-15. Are you looking to get in shape without breaking the bank? Look no further. Increase strength with Total Gym Chest Exercises! Watch Total Gym trainers zero-in on chest exercises using the glideboard and cable pulley system to provide continuous and steady level of resistance. Day 4: Chest, Hamstrings, Glutes, and Oblique. Workout 1: Upper Body Exercise Sets Reps Flat Dumbbell Press 2 10 - 12 Pec Deck Fly 1 10 - 12 Single Arm Dumbbell Row 2 10 - 12 Seated Cable Row 1 10 - 12 Seated Dumbbell Press 2 10 - 12 Dumbbell Lateral. Total Gym Exercises. The adjustable height column on the Total Gym allows you to fine-tune the resistance you are working against--giving you the ability to customize and control your workouts just how you like them. Duration of a session. For each exercise, the program tracks the date. Exercise Sets Reps Dumbbell Shoulder Press 3 10, 10, 12 Lat Pull Down 3 10, 10, 12 Push Up 3 10, 10, 12 Barbell Lunge 3 10, 10, 12 Hyperextension 3 10, 10, 12 MUSCLEANDSTRENGTH. Day 5 – Shoulder, Hamstrings, and Glutes. Workout and Old Age. 10 Workouts To Integrate into The Fat Loss Workout Plan Treadmill. It involves gradually increasing the demands placed on the body during exercise over time to continually make progress and improvements. Customize your workout template to include the exercises, sets, reps, rest periods, weights, and more. Full body workouts train all muscle groups in a single workout. If you feel unable to maintain your form in your set, lower the level of incline. Ben's SMaRT Plan for Diet and Total Health, by author Ben. Week 3: Chris Bumstead Pectorals workout. We're proud to announce our Ultimate 8 Week Resistance Band Training Program that is designed to improve your resistance band skills, promote muscular hypertrophy, power, and strength. Sep 14, 2022 · We’ve segmented the plan into two four-week sections: Weeks 1 through 4: 2 On, 1 Off, 2 On, 2 Off (4 day split) Weeks 5 through 8: 3 On, 1 Off, 3 On (6 day split) We are strong advocates for focusing first on learning proper exercise form before worrying about the amount you’re lifting. Jan 27, 2019 · Workout B Summary. We use dynamic Exercise Sets Reps Dumbbell Shoulder Press 3 10, 10, 12 Lat Pull Down 3 10, 10, 12 Push Up 3 10, 10, 12 Barbell Lunge 3 10, 10, 12 Hyperextension 3 10, 10, 12 MUSCLEANDSTRENGTH.
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Your arms and wrists should be straight, with a slight bend at the elbows. Mar 26, 2023 · Below is a list of the best beginner exercises to include in your 7-day gym workout plan Goblet Squat. We've come a long way from those round circus barbells. Bring the kettlebell back through your legs and thrust your hips forward to swing it out and up to shoulder height. Jumping Jacks: 2 sets x 15 seconds. Use light weights and focus on good technique. But that is not the case. Saturday – Thighs, Calves, and Lower Back This Arnold Schwarzenegger bodybuilding routine involves training each muscle group twice a week. With cardio, stretching, strength training and countless, effective exercises it provides everything your body needs to get you in the best shape of your life. Fitness apps are perfect for those who don’t want to pay money for a gym membership, or maybe don’t have the time to commit to classes, but still want to keep active as much as pos. OPTIONS: Skiing, one legged jumps, alternating one legged jumps, tick tock. WORKOUT PROGRAM. Oct 9, 2023 · Tuesday – Shoulders and Arms. g strength or vice versa? Check out this full body workout split that. This M&S mass building routine is perfect for lifters who want to give full body workouts a try. week 1 | workouts Focus this week: You are now about to get to know the fitness floor and the machines at the gym. Saturday - Weight Training. Dynamic Warm-Up and Stretching Day 2: Speed and Agility Day 4: Strength. This gave him a "double benefit on each rep" and promoted maximum growth. medical aesthetics jobs near me Shoulder Press 16 3 Seated Chest Press 14 3 Oblique Twister 10 (each side) 2 Arm Pullover 14 2 Exercise Name Reps Sets. Offset squat to pulse Kid's Workout. As in Week 2, you train each bodypart twice a week, so you. Usually, a basic 5 day workout plan would focus on once-per-week frequency. Main Goal: Build Muscle Time Per Workout: 50 Mins. Push the pin down into its locked position (it should lay flat against the height adjustment column). It utilizes a sliding incline bench and a pulley system. WORKOUT PROGRAM. Here's what your schedule could look like: Week A: Monday: Workout 1 Functional Fitness Workout Schedule. If Lee were training today, the TFW methods would be perfectly. Lateral Raise 3 12, 10, 8 - 10*. Downloadable PDF Workout Templates. 23 minute interval session: sprints, bike or other favorite mode: 2 Minute Warm-Up. Phone (480) 206-5017 Sunnyside Dr. Participants are also encouraged to limit their alcohol and carbohydrate intake. Day 4: Full Body Strength Training. If you feel unable to maintain your form in your set, lower the level of incline. Beginner Workout Program Total Gym does not believe in fancy bells and whistles and overcomplicating your workout - with the Total Gym's incline plane training system you get a full body workout on 1 machine - it's as simple as that. Introducing the 14 PEOPLE AMAZING RESULTS! Meet The Class STREAM THE TOTAL GYM CHALLENGE WORKOUT VIDEO FOR FREE! (A $24. The following 6 programs have been designed to maximize the time spent on your Total Gym. Are you looking to get in shape without breaking the bank? Look no further. The Total Gym ® workout will help with the first two parts of your Total Fitness Program, but you need to make healthy, low-fat eating a big priority as well. Pause for a moment, then push through your right foot to press back up. Start the session with a warm-up. It goes without saying. purple 50th birthday cakes In a full body split workout, we want to perform a lunge, hinge and squat for the lower body; a push and pull for the upper body; and a carry and corrective to round out our intense workout sessions. So if you are using 200 pounds as your working weight for sets 3, 4 and 5, your workout would look like this: Set 1 - 120 pounds (60%) x 5 reps. erset bench press and dumbbell flys. Workouts for Total Gym Beginner, Total Gym Intermediate and Total Gym Advanced. INTERMEDIATE MUSCLE BUILDING WORKOUTShock your muscle into growth by rotating th h your current routine. This workouthits ea. Day 7 - Abs and Oblique (Core) This Push, Pull, and Legs (PPL) split workout involves training two to three. WORKOUT PROGRAM. Fortunately, Metro North. Aug 27, 2022 · Summary. Number of rounds: 5. If you feel unable to maintain your form in your set, lower the level of incline. There's a whole lot to do at the iconic TWA Hotel: you can ice skate on the old tarmac, watch planes take off while. THE TOTAL PACKAGE WORKOUTCan’t seem to train for hypertrophy without sacrifici. 60 Days to Fit: The Workout Plan What can you accomplish in 60 days? Quite a lot, actually. Here's the outline of a 10-week chest workout program: Week 1: Lou Ferrigno Chest Workout. Check out the longer version of this workout here: https://yout. *Remember to consult a physician prior to beginning this or any exercise program. Week 7 to 8 - Push/Pull Split. The mixed body part split includes training the upper and lower muscle groups in each session. We're proud to announce our Ultimate 8 Week Resistance Band Training Program that is designed to improve your resistance band skills, promote muscular hypertrophy, power, and strength. Week 2: Calum von Moger Pecs Workout. Oct 4, 2021 · Lateral Raises: 3×10-15. Face Pulls: 3×10-15. This essentially means that you’ll be training one body part for each day of the week. We've created this free 12 week dumbbell workout plan, and the accompanying printable PDF version, to empower you with the structure and guidance you need to target each muscle group in your body effectively. how long can you take mounjaro Take rests as needed. We're looking at targeting every muscle, every fiber and every angle in this comprehensive strength program. Estimated calories burned: 280-350. Instructions. Follow the program and exercises as you workout with John Carleo in the 6-8 Minute Workout video, or use the following sheets as a reference when you can’t watch the workouts. INTERMEDIATE MUSCLE BUILDING WORKOUTShock your muscle into growth by rotating th h your current routine. This workouthits ea. Day 6: Hypertrophy and Muscular Endurance. Works each muscle group hard once per week. If the speed becomes too easy, increase the rate. Total Gym offers you a professional Pilates workout in the comfort of your own home. Finish strong by giving this program a try! Improve your overall conditioning and endurance with this 3 day workout plan, designed to get you back to peak performance with limited equipment. Most full body workout routines utilize compound barbell movements like the squat, bench press, deadlift, and overhead press. Aug 27, 2022 · Summary. Number of rounds: 5. Consult with your physician about an eating plan that's. Increase strength with Total Gym Chest Exercises! Watch Total Gym trainers zero-in on chest exercises using the glideboard and cable pulley system to provide continuous and steady level of resistance. By delving into the scientific techniques, I will provide you insights and introduce a scientifically-supported 12-week workout and diet plan specifically crafted for women, offering a comprehensive approach to achieving sustainable changes in body composition. 5 Day Full Body Workout Routine. You'll get to hit each muscle group 2-3 times, which is ideal if you want to build muscle. Mar 27, 2024 · Get used to the idea that you do not need dozens of exercises to build your body. Curl the weights to chest level, arms bent at 90 degrees. Begin with 12-15 repetitions that can be executed with good form. 5 Day Gym Workout Routine for Seniors.
If you wish to change/replace any exercises, here are all options: Discover the comprehensive exercise book for the Total Gym 1000. You can increase or decrease the interval time between sets, depending on your fitness level. Standing Calf Raises 15, 15, 15 Instructions: Increase the load after each set of every exercise. Banded Pull Apart: 2 sets x 10 reps. Bodyweight Pushups: 10 x 2. When it comes to women’s activewear, quality fabrics play a crucial role in providing comfort, performance, and durability. painter needed craigslist Day 5 - Back and Biceps. We know that one of the most difficult. With cardio, stretching, strength training and countless, effective exercises it provides everything your body needs to get you in the best shape of your life. Rounds: two for beginners and three for intermediate. Download a PDF of a circuit training program for beginners using the Total Gym equipment. Here are examples of 10 and 15 minutes treadmill runs. crime magazine jeffrey polaroids Gym Workout Programs and Routines. Date Card # Exercise Name Resistance Reps Sets. Perform the remaining exercises as normal straight sets. But you're also told you need to be functional. Time Per Workout: 45-60 Mins. This is good for your cardiovascular system and will keep you from gaining too much body fat. bjs hours gas Perform 1-3 sets at a slow, controlled speed. MWM-4965 WC 062218. 10 Floor Dips, 30-sec rest. So, without further ado, let's dive straight into our ultimate full-body gym machine workout! The total-body workout program builds muscles and strength and enhances cardiovascular fitness. Exercise and regular movement are essential for overall health and are an important factor in weight loss—though not the only factor.
This FREE Full Body Workout Plan is designed to build muscle, burn fat and help you create a consistent fitness routine you look forward to daily Jump To Week 2 Monday/Wednesday/Friday Mornings. Transforming Female Fitness: An Introduction to Body Recomposition. No-Equipment Workouts Book. Download or stream the PDF manual of the Total Gym 1000 system, which includes various exercises and training programs for different goals and fitness levels. This program is designed to strengthen and tone your lower body without adding muscle bulk. Begin with 10-12 repetitions that can be executed with good form. Works each muscle group hard once per week. Incline Barbell Bench Press 3 12, 10, 6 - 8* 2. Perform 1-3 sets at a slow, controlled speed. Also do cardio 2 days a week for 15-20 minutes a session after your training. erset bench press and dumbbell flys. Your 6-day workout schedule will be structured as shown below: Day Exercises Chest. Here's what you'll achieve: Build as much muscle as possible in 12 weeks. Then, slowly return your arm to the extended position By: Lindsey Bomgren, CPT | April 1, 2021. Gold Gym fitness centers have long been known for providing top-notch facilities and equipment, as well as a supportive environment for individuals looking to achieve their fitness. • Stop your workouts if you are feeling major discomfort or fatigue. As in Week 2, you train each bodypart twice a week, so you. 45-60 minutes for intermediate and advanced Full-Body-3-Day-Barbell-Workout Download Day 1 - Workout The Total Gym is great for firming and toning abs and building core strength. usaa bank check For this, do 5 minutes on the treadmill and then do some dynamic mobility. If you feel unable to maintain your form in your set, lower the level of incline. 60 Days to Fit: The Workout Plan What can you accomplish in 60 days? Quite a lot, actually. Day 6- Hamstrings and Glutes. 45 Minute Gym Workout Routine (5 Days a Week) The Best Hybrid Workout Program. Obesity is a complex disease that increases the risk of additional diseases, like cancer, heart disease, stroke, and type 2 diabetes. Tips on how design your workouts and use your Total Gym with recommendations on exercise selection, reps, sets, and how many times a week to train Week 1 to 3 - Mixed Body Part Split. Download a PDF of a circuit training program for beginners using the Total Gym equipment. 95 VALUE) Stream Workout Stream Now Workout PDF Download Download PDF Workout Progress Chart Download Download PDF Nutrition Guide Download PDF About the Total Gym Challenge: We took 14 people with 14 different fitness […] total gym 1000/1500 exercise manual, pdf download. Main Goal: Build Muscle Time Per Workout: 50 Mins. Huge range of free home workouts by fitness industry experts! Find the right home workout, no gym membership required!. Total Gym Total Body Exercises Total Gym allows you to target all major muscle groups with just one workout. Below you will find benefits and instructions for the following exercises: Main Goal: General Fitness Training Level: Beginner Program Duration: 9 Weeks Days Per Week: 3 Days. Week 7 to 8 - Push/Pull Split. This is meant for people new to the machine and or anyone thinki. 90 Day Body Recomposition Workout Routine for Women. Rest after the first and second rounds: 2 minutes. gashousesushii We use dynamic 30 Day Home Workout Plan #1. 10 Superman Pull, 30-sec rest (more back exercises) 10 Kneeling Triangle Push-ups, 45-sec rest. It goes without saying. 15 Standing Calf Raises, 30-sec rest. Rest after the first and second rounds: 2 minutes. It includes various exercises, workout routines, and tips for increasing muscle growth. The workouts are created by fitness experts and come with a free downloadable PDF you can reference when training. Chest Press Incline Press Chest Flyes Pullovers. Descend until your thighs are just below parallel. Weighted Dip 3 12, 10, 8 - 10* 4. • After the descriptions in some workouts, you may see (:30. 10 Glute Bridges, 30-sec rest. From beginners to experienced lifters, our database of free, full body workouts is designed to offer a variety of programs to help meet you where you are on your fitness journey. Lower them back to chest level, pause for a moment and then repeat. Wednesday – Thighs, Calves, and Lower Back. erset bench press and dumbbell flys. The following 6 programs have been designed to maximize the time spent on your Total Gym. Couples' Exercise Program Summary: Program Duration: 30 Days. Greater Focus on Isolation Exercises. Even hardcore barbell lifters will sometimes include machines in a workout - take a look at Chris Bumstead's workout plan as an example. In the first week, you'll end up doing Workout 1 twice, while in the second week you'll do workout 2 twice etc.