Total Gym Upper Body Workout | Strength & Shred
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- Опубліковано 20 сер 2024
- This Total Gym upper body workout is focused on building strength by keeping the glideboard higher and the rep range lower.
Upper Body Circuit (10-15 reps, complete the circuit 3 times)
🔰 CIRCUIT 1 - 0:49
0:53 - X-Cable Row
01:37 - Chest Press
02:17 - Biceps Curl
03:00 - Triceps kickback
03:55 - Oblique Twist
05:29 - Shoulder Extension
06:23 - Front & Lateral Raise
07:17 - Ab Crunch
08:05 - Leg Lift
🔰 CIRCUIT 2 - 10:16
10:27 - X-Cable Row
11:04 - Chest Press
11:50 - Biceps Curl
12:42 - Triceps kickback
13:33 - Oblique Twist
15:20 - Shoulder Extension
16:01 - Front & Lateral Raise
17:04 - Ab Crunch
14:47 - Leg Lift
🔰 CIRCUIT 3 - 19:57
20:07 - X-Cable Row
20:56 - Chest Press
21:38 - Biceps Curl
22:29 - Triceps kickback
23:19 - Oblique Twist
25:12 - Shoulder Extension
26:03 - Front & Lateral Raise
26:56 - Ab Crunch
27:44 - Leg Lift
This workout is based off the the Men's Upper Body Summer Shred workout on the Total Gym Pulse blog. I made some modifications to fit my needs and added 2 exercises for the shoulders. Remember you can modify any workout to fit your needs and skill level. Here's a link to the blog for more info: tinyurl.com/u5...
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![АЛАУДИНОВ у Скабеевой: эти их ВСУ нас НЕ ДОГОНЯТ 😁 [Пародия]](http://i.ytimg.com/vi/an0anqU4WGQ/mqdefault.jpg)
Nice. Just the total gym workout I was looking for. 30 min routine!
Hope you like it! 💪
Great workout David! I like the way we repeated the circuit three times. Nice touch with the tones on the last round. 😍
Awesome! Thank you, Amy!
David, first off congratulations on a really great video. I really love that you instruct us to raise the level after each circuit and something I don't see very often on these TG videos is to do your last set to failure which makes a world of difference. Much much more time left but I think the results are even better. The only thing I would add is if people are going to failure to go ahead and stop if there form changes. Sometimes when going to failure it's pretty easy to change your form and you could hurt yourself. Great video
Good advice! Thanks for watching!
Hi David, I love your last few workout videos (upper & lower body circuits / ladders). I didn't have a chance to comment on each, but I love the variety and the circuit nature of the routines. The Total Gym really does lend itself nicely to doing those circuits with little rest time in between each, maximizing the workout benefits. I was wondering if you have the Cyclotrainer attachment? If you do, would love to see a short video review like you do for the other attachments. Keep up the great work & thanks for sharing all your videos!
Thanks for watching. I do have the Cyclotrainer. I'll see what I can do.
@@DavidsTotalFitness Super thanks very much! I just got one a little while ago and would love to hear how you work it into your workout routines combining some cardio pedaling with strength training!
Great workout. Thanks
Glad you liked it!
Just did this circuit, I like it. I've never done those shoulder extensions before, so I enjoyed those. Going to put those in my rotation. I didn't like that there were no overhead movements, so I did add 2 exercises to this, pull-ups and shoulder presses. Curious, how many days a week do you workout and how long each session normally? I lift 4-5 times a week for 45-70 minutes each. My elbows are getting kind of sore (golfer's elbow) so I need to slow down a bit and let them recover but don't want to lose progress or momentum.
I really like the shoulder extensions with with the reverse grip - great for triceps! I usually work out 4 days per week, sometimes 5 based on my schedule. My workouts are usually 30-45 minutes. Thanks for watching!
David great video, keep up the good work. Question Ijust bought a used GTS and cant find a rubber mat that is the right size. Yours looks great, where could I pick one up lie that?
Hi, Dan - Glad you like the video! Here's the mat I bought from Amazon - amzn.to/3MhqrNk
It's worked out great for me!
Is this your standard method of doing workouts, (completing one set of each exercise then doing the entire sequence a second and third time)? I always do two sets of each exercise, rarely more, except in cases of doing variant versions of the same exercise, (e.g., pull chips, chin ups, and lateral pull ups). I do each exercise for the two sets and move on to the next exercise, now completely done with the previous exercises. I also typically take a one minute or two minute rest between each set. Do you know if there is a general standard way others approach their sets?
Hi, Robert - The way you describe is the way I think most people follow when lifting free weights and using Smith machines and Nautilus-type equipment, especially in the gym setting. The thing I like about the Total Gym is that it makes it very easy and convenient to jump between exercises/muscle groups. I prefer doing super circuits like this so I can keep my workouts moving and I don't have to do a lot of rest periods/waiting around. I can do one exercise and then give that muscle group a rest while working another muscle group. It also has the benefit of keeping the heart rate elevated which may burn more calories. That works for me and saves me time during my morning workouts.
@@DavidsTotalFitness I can see the utility of your method. I first got a Total Gym back in 1999 and it came with a manual and three videotapes by Paul Chek. (It was not the infomercial model being sold at that time, but a heavy unit, the second from the top of their line at that time.) In the manual and the videos Chek explained that the length of rests between sets--as well as the tempo of each exercise, e.g., 3 counts up and three counts down, etc.--all worked to maximize gains in muscle strength and size according to one's goals.
I will have to check (Chek) 😆 out his training methods. There is another trainer - Dr. Ben Bocchicchio - who follows a similar method. Very, very slow reps. I think even slower than a 3 count.
Hi David, what is the totalgym XL?
The XL is an older version of the Total Gym that isn't sold any longer. It is the predecessor of the XLS. You can probably still find used ones. I'm not sure what the differences are compared to the XLS, but it looks like a pretty solid model.