When it get's busy I am sure glad I have the Total Gym, I can get in and out of the gym very quickly but still get a good strength training and cardio workout done at the same time.

Shoulders & Arms:

• Total Gym - Seated Shoulder Press.
• Total Gym - Reverse Shoulder Raises (Lying on Back Upside-down).
• Total Gym - Seated Shoulder Raises (Front to Back).
• Total Gym - Front Seated Shoulder Raises.
• Barbells - Shrugs.
• Biceps: Lying Down Curls with Total Gym. (3 Sets with an increase in the incline each time)
• Barbell Curls - (2 sets)
• Triceps: Seated Overhead Extension with the Total Gym.
• Triceps: Lying Down Extension with the Total Gym.
• Triceps: Rear Extension with the Total Gym.
• Abs: Crunches and Leg Raises.
• Misc. Stretching.

Total workout time: About 1 hour.