Total Gym Strength Training - Share your routines

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Total Gym Strength Training - Share your routines

Postby Blake_T » Fri Nov 13, 2009 1:44 am

right now there's 5 confirmed total gym users here and at least 2-3 more in the market for one.

i figured i'd start a thread for people to share their routines or particular exercises, especially those that are related to disc golf.

the total gym exercise guide is available to download here:
http://www.fitnessquest.com/images/TG10 ... _11_03.pdf

additional exercises can be found at:
http://www.totalgymdirect.com

it's probably easiest to refer to them by name/# in the TG guide or by the title on the TG website for ease unless it's something obvious like squats, bench presses, etc.

i've recently plateaued so i'm changing my workout up a bit, but here was what i was doing for the first 5-6 weeks. i would alternate between my day 1 exercises and day 2 exercises and take 1 day off per week. i would also switch it up between fast twitch and slow twitch. on days i was working fast twitch i would work at a higher incline level with less reps per set. on slow switch days i would work at a lower incline level with more reps per set and 1 fewer sets. on some days i would occasionally bypass rest between sets and doing a different exercise instead of resting. e.g. 1 set bench press, 1 set curls, 1 set bench press, 1 set curls, etc. in order to keep my heart rate going.

Day 1 (back/shoulders):
Reverse Butterfly (Rear Deltoid Raises) #21 - 3 sets of 10-12 (FT Days), 2 sets of 18-25 (ST Days).
Front Deltoid Raises #19 - 3 sets of 10-12 (FT), 2 sets of 18-20 (ST).
Seated Row #4 - 2 sets of 25, range of motion reduced to isolate muscles
between the shoulder blades.
Twister #15 - 3 sets of 12-15 each side (FT), 3 sets of 20-25 (ST).
Hip & Thigh Extension #16 - 3 sets of 12-25.
Iron Cross (add'l exercises) - 3 sets of 10-12 reps (FT), 2 sets of 18-25 (ST)
Shoulder extension (totalgymdirect.com) - 3 sets of 10-12 reps (FT), 2 sets of 18-22 (ST)
Groin Stretch #35 - 5 reps, hold each position for 10-15 seconds
Stretcher #7 - 5 reps, hold each position for 10-15 seconds.

Day 2 (arms, chest):
Seated Curls #13 - 3 sets of 10-12 reps.
Seated Bench Press #11 - 3 sets of 10-12 reps (FT), 3 sets of 15-20 reps (low weight ST).
Tricep Extension #14 - 3 sets of 10-12 reps (FT), 2 sets of 18-22 (ST).
Lying Triceps (totalgymdirect.com) - 3 sets of 10-12 reps (FT), 2 sets of 18-20 (ST).
Butterfly #3 - 3 sets of 10-12 reps (low weight).
Groin Stretch #35 - 5 reps, hold each position for 10-15 seconds
Stretcher #7 - 5 reps, hold each position for 10-15 seconds.
Squat #5 - 3 sets 15-25 reps.
Cardio Pull #8 - 48-64 reps, alternating arm motions every 8 reps.
Hip & Thigh Extension #16 - 3 sets of 12-25 reps.

lately i've been mixing it up a bit and i just ordered some new accessories that will let me create a third day focusing on legs/abs/obliques and remove a few exercises from the day 1 and day 2 routines.

in the meantime i've changed up both days a bit and have lost some specialization, but i at least try to work different muscles (e.g. different chest muscles on each day).
New Day 1 is basically Reverse Butterfly #21, Twister #15, Lateral Chest Fly (TGD.com), Reverse Fly with Rotation (TGD.com), Hip & Thigh Extension #16.
New Day 2 is basically Seated Bench Press #11, Front Press #18, Tricep Extension #14, Seated Curls #13, Hip & Thigh Extension #16, Squats, Leg Pull #1.

the exercises that i've found most beneficial so far:
Reverse Butterfly #21... i need these to keep my back muscles and chest muscles in equilibrium.
Hip & Thigh Extension #16... these are killer for core strength... hits the lower back nicely and strengthens the pelvic floor and your lower abs below the belt. it even makes your junk look bigger.
Lateral Chest Fly (TGD.com)... try doing 20 of these (10 per side) in a row... man it's killer. my ribs are prone to locking up and this will usually jar them into moving again. i add some elbow bend and extension to hit more DG-throw type muscles. if my lower back is locked up i change to Tennis Backhand #33.
Hamstring Pull #28 and Inner Thigh Pull #29... are great for stretching if you have tight leg muscles like i do. i don't find i get much of a workout from these, but man they really help loosen you up.

what are other people doing?
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Re: Total Gym Strength Training - Share your routines

Postby BLURR » Fri Nov 13, 2009 8:53 am

Oblique Twister FTW!!!
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Re: Total Gym Strength Training - Share your routines

Postby GunnerUnitas » Fri Nov 13, 2009 10:58 am

real men to go real gym and use free weights!!! j/k blake!!
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Re: Total Gym Strength Training - Share your routines

Postby masterbeato » Fri Nov 13, 2009 11:31 am

GunnerUnitas wrote:real men to go real gym and use free weights!!! j/k blake!!


but this is a total gym! :D
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Re: Total Gym Strength Training - Share your routines

Postby worthdan » Fri Nov 13, 2009 11:55 am

just bought a total gym on craigslist for $50 :D
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Re: Total Gym Strength Training - Share your routines

Postby Blake_T » Fri Nov 13, 2009 1:34 pm

real men to go real gym and use free weights!!! j/k blake!!


if i was trying to bulk up for football, i'd probably go with free weights.

if i was trying to get in shape, increase flexibility, increase strength without bulk, etc. the total gym wins :)
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Re: Total Gym Strength Training - Share your routines

Postby GunnerUnitas » Fri Nov 13, 2009 3:39 pm

i was just messin w/ ya blake, but I see your point. a lot is also determined by one's nutiriton as well though in terms of bulking or cutting or recomp.
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Re: Total Gym Strength Training - Share your routines

Postby Blake_T » Fri Nov 13, 2009 3:52 pm

heh... with the rate i put on mass, i have to severely cut my protein intake to avoid bulking, so with this stint of working out i was hoping to work more on strengthening lean muscle tissue than bulking since its less apt to turn into fat if i get lazy again hehe.
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Re: Total Gym Strength Training - Share your routines

Postby masterbeato » Fri Nov 13, 2009 5:25 pm

i will do a little review:

working out with the total gym has really increased my golf game and just my body and fitness all together at a miraculous level, i have lost 20 pounds in 3 weeks. thinned me out, and strengthened my fast twitch muscles and i am able to get super fast acceleration and wrist extension like never before for me.

it has also shaped my mind as well for the better since i have a lot more confidence in myself for being sexy again. it is the best workout mahsheen i have ever worked with because of its effectivenes and convenience.

it saves so much time and space, you can fold this thing down within 30 seconds and fold it back up even faster and shove it in a small cramp space in the corner or closet.

it is very easy to use and you can find any workouts/routines on the internet very fast and easy so you can get started right away!

it is by far my best buy in many years, and many years to come.
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Re: Total Gym Strength Training - Share your routines

Postby GunnerUnitas » Sat Nov 14, 2009 10:49 am

^^ nice review Dan, that is awesome what is doing for your game!! I always tell them a balance routine will increase snap(tendon /grip stregth), increase fast-twitch type fibers for better acceleration along w/ a strong drive from the core and legs.

Blake, I would love to share and bounce ideas off each other about strenth training in realtion to d.g, not just the total gym, but in gerneral if you know what i mean??
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Re: Total Gym Strength Training - Share your routines

Postby Blake_T » Sat Nov 14, 2009 3:16 pm

Blake, I would love to share and bounce ideas off each other about strenth training in realtion to d.g, not just the total gym, but in gerneral if you know what i mean??


i'll start another sticky for that.
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Re: Total Gym Strength Training - Share your routines

Postby masterbeato » Sat Nov 14, 2009 11:41 pm

GunnerUnitas wrote:^^ nice review Dan, that is awesome what is doing for your game!! I always tell them a balance routine will increase snap(tendon /grip stregth), increase fast-twitch type fibers for better acceleration along w/ a strong drive from the core and legs.

Blake, I would love to share and bounce ideas off each other about strenth training in realtion to d.g, not just the total gym, but in gerneral if you know what i mean??


thanks sir! i have kept up on my debating which ass helelpingg me shpeek beterr.

i am masterbeato, i am a master-debater!

this mahsheen is really working my leg elbows too man

"hey its masterbeato, he dont need no kneepads!"
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Re: Total Gym Strength Training - Share your routines

Postby superdrive » Wed Nov 18, 2009 12:57 pm

Blake_T wrote:
real men to go real gym and use free weights!!! j/k blake!!


if i was trying to bulk up for football, i'd probably go with free weights.

if i was trying to get in shape, increase flexibility, increase strength without bulk, etc. the total gym wins :)


This is 1st time I see you are wrong :cry: . If u wanna be bulk u have to eat like a pig :shock:

It's 90% eating
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Re: Total Gym Strength Training - Share your routines

Postby Blake_T » Sat Nov 21, 2009 10:05 am

If u wanna be bulk u have to eat like a pig :shock:

It's 90% eating


i did say "if i was trying to" which is different than what happens for most people. everyone's body will build muscle to a certain extent without a dietary change and then it requires additional calories/protein to continuously bulk beyond that point.

in my case if i work with my fast twitch muscles with free weights my body will continue to put on muscle until it's in the 240-260lb range on an ordinary diet (~2500 calories). i also know this isn't true for most people. with the example i gave was more to contrast the differences between free weights and a pulley system such as the TG.
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Re: Total Gym Strength Training - Share your routines

Postby gator » Sun Nov 22, 2009 7:19 am

Just found a total gym in the basement (man I need to clean up that basement). Think I'm gonna give this a shot. My shoulder feels like its been getting worn out when I play, and I think it due to the fact that I stopped working out sense I left college. I'm also hoping it will help me strengthen my back, because I just slipped a disc and its not something I'm excited to go through again. I just need to try and figure out a routine that focuses on my core.
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