Total Gym TOTAL GYM 1000 Owner'S Manual Download | Manualshive

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E X E R C I S E B O O K L E T

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Summary of Contents for TOTAL GYM 1000

Page 1: ...E X E R C I S E B O O K L E T e x e r c i s e s y s t e m...

Page 2: ...nt Exercise Movements Bilateral Movement 4 Unilateral Movement 4 Static Equilibrium High Speed Movements 4 Exercise Resistance Chart 5 Programs Starter Program 5 7 Beginner basic fitness for men and w...

Page 3: ...ideboard others don t require the use of the cable If the arm pulley cables are hooked we recommend you always grasp the handles before sitting or laying on the glideboard This controls the glideboard...

Page 4: ...nds up concentric and 3 seconds down eccentric would expose the muscles to approximately six seconds of work per repetition The same exercise performed at a fast tempo 1 second up concentric and 1 sec...

Page 5: ...RTER PROGRAM CHART BEGINNER PROGRAM CHART Exercise Description Repetitions Sets Tempo Rest Time 1 Leg Pull 15 25 1 2 slow 1 00 2 Arm Pullover 15 25 1 2 slow 1 00 Exercise Description Repetitions Sets...

Page 6: ...nd shoulders as you pull up Do not raise back off of glideboard Muscle Groups Exercised Calves Hamstrings Lower and Upper Abdominals Hips Thighs and Buttocks 3 Butterfly Hook arm pulley cable Grasp ha...

Page 7: ...waist and stretch forward Hold the stretch for at least 5 seconds Pull up to rest Do not bend elbows Do not bounce Repeat Muscle Groups Exercised Upper and Lower Abdominals Muscle Groups Exercised Ha...

Page 8: ...pper and Lower Body Muscle Groups Exercised Calves Legs Hips Abdominals Lower and Upper Back Shoulders 5 Squat Unhook arm pulley cable Attach wing accessory Position rails on desired resistance level...

Page 9: ...S WORKOUT CHART INTERMEDIATE EXERCISES FOR MEN AND WOMEN 1 Leg Pull Attach wing accessory Unhook arm pulley cable Secure feet under top bar of wing accessory Lay on your back with legs straight and b...

Page 10: ...e Groups Exercised Upper Back Trapezius Biceps 5 Squat Unhook arm pulley cable Attach wing accessory Use desired resistance level Roll glideboard toward height adjustment column Sit at bot tom of glid...

Page 11: ...deboard up Slowly allow your feet to move back toward the pulleys Repeat Muscle Groups Exercised Chest Shoulders Triceps Abdominals Muscle Groups Exercised Outer Thighs Hips Buttocks 13 Seated Curls H...

Page 12: ...Shoulders and arms should remain stationary Lower legs so knees are bent in kneeling position Repeat INTERMEDIATE EXERCISES RECOMMENDED FOR MEN AND WOMEN RECOMMENDED FOR WOMEN Muscle Groups Exercised...

Page 13: ...EN S ADVANCED TRAINING CHARTS DAYS 2 AND 4 Exercise Description Repetitions Sets Tempo Rest Time 4 Seated Row 8 15 1 3 2 3 45 seconds 17 Pull Up requires wing accessory 8 15 1 3 2 3 45 seconds 2 Arm P...

Page 14: ...st Muscle Groups Exercised Chest Shoulders Triceps Abdominals Muscle Groups Exercised Front Shoulders Chest Biceps ADVANCED MEN S AND WOMEN S WORKOUT DAYS 1 AND 3 SHOULDERS 19 Front Deltoid Raises Hoo...

Page 15: ...e Groups Exercised Biceps ADVANCED MEN S AND WOMEN S WORKOUT DAYS 1 AND 3 ABDOMINALS 23 Pulley Ab Crunch Hook arm pulley cable Grasp handles and pull glideboard up Sit so your head is at the top of th...

Page 16: ...Groups Exercised Upper Back Trapezius Biceps Muscle Groups Exercised Upper Back Shoulders Biceps 2 Arm Pullover Hook arm pulley cable Grasp handles and lay on your back with your head at the top of t...

Page 17: ...titions Muscle Groups Exercised Calves Hamstrings Lower and Upper Abdominals Hips Thighs and Buttocks Muscle Groups Exercised Thigh Hips Calves Front Thighs 26 Toe Raises Unhook arm pulley cable Attac...

Page 18: ...t Switch accessory to the other leg repeat Muscle Groups Exercised Outer Thigh Hips Buttocks Muscle Groups Exercised Hamstrings Buttocks Lower Back Muscle Groups Exercised Inner Thigh Hamstrings Hips...

Page 19: ...he height adjustment column Using your oblique abdominal muscles pull the han dles so you rotate at the waist in the other direction causing the glideboard to move up the rails Repeat Switch to other...

Page 20: ...s again twisting to the other side Repeat 33 Tennis Backhand Hook arm pulley cable Grasp one handle and sit sideways on the glideboard feet may also be extended from glideboard Cross handle in front o...

Page 21: ...tch legs Your arms should remain relaxed throughout this exercise Muscle Groups Exercised Groin Hips Hamstrings Muscle Groups Exercised Hamstrings Lower Back ACCESSORIES LEG PULLEY AND FOOT HARNESS Th...

Page 22: ...ork the arms lats and back The same accessory can be used for the front press which works the upper chest and triceps The Wing Accessory is also ideal for performing squats to work the hips thighs and...

Page 23: ...Reach Chest Lats Triceps Wrist Curls Forearms Wrists reverse wrists for variation Reverse Curls Forearms Biceps ADDITIONAL EXERCISES FOR THE TOTAL GYM 1000 Begin using your Total Gym 1000 with the ex...

Page 24: ...ulders Triceps Tennis Serve Shoulders Arms Lats Swimmer Lats Shoulders Arms Long Pull Lats Shoulders Triceps Lat Pull in Lats Shoulders Biceps Cross Country Skier Triceps Shoulders Rear Deltoid Raise...

Page 25: ...Abs Waist Incline Sit up Abs Waist Decline Leg Raises Lower Abs Abdominal Push Upper Abs Reverse Hip Thigh Extension Abs Buttock Leg Raises Lower Abs Leg Pull Sit Up Abs Legs Rear Deltoid Unilateral S...

Page 26: ...ONAL EXERCISES LEGS BUTTOCK Shoulders ADDITIONAL EXERCISES BICEPS Side Squat Hips Thighs One Leg Side Squat Hips Thighs Preacher Curls Biceps Forearms Peak Concentration Curls Biceps Chin Up Biceps La...

Page 27: ...ou keep these in a notebook You will find it both informative and motivational to look back at what you ve done Plus this data will help you to chart future fitness goals as you progress EXERCISE DATA...

Page 28: ...ou keep these in a notebook You will find it both informative and motivational to look back at what you ve done Plus this data will help you to chart future fitness goals as you progress EXERCISE DATA...

Page 29: ...ou keep these in a notebook You will find it both informative and motivational to look back at what you ve done Plus this data will help you to chart future fitness goals as you progress EXERCISE DATA...

Page 30: ...All rights reserved Total Gym is a registered trademark U S Patents D 405 132 5 967 955 ROC Patents ND 060792 PRC Patent ZL 97 2 28552 0 No part of this booklet may be reproduced or utilized in any f...

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