Daily Workout - Arms with Total Gym

 

I'm on the Total Gym this week and to finish off I just need to do my Arms. I don't really use my Total Gym for lower body stuff as I need to use a fair amount of weight for my legs and I find my Smith Machine and Bench Attachments work really well for me in this area.

Getting back to Arm on the Total Gym... What can I say, the Total Gym does a great job for Arms and if all I had was a Total Gym I could build great Arms with it. Since I have other gear I can use at home in at my local gym I use a variety of gear for all my different workouts - why not?

• 10 Minutes Elliptical.
• Biceps: Lying Down Curls with Total Gym. (3 Sets with an increase in the incline each time)
• Biceps: Seated Curls with Total Gym. (2 Sets with an increase in the incline each time)
• Triceps: Seated Overhead Extension with the Total Gym.
• Triceps: Lying Down Extension with the Total Gym.
• Triceps: Rear Extension with the Total Gym.
• Abs: Seated forward Side Twists with the Total Gym.

Total workout time: About 1 hour.

Daily Workout - Back and Shoulders with Total Gym

I took the Sunday off which is kind of normal as it's usually reserved as a family day. Once in a while I'll get a bit of cardio in if I'm lucky. So today I found myself working at home doing some file encoding for my Mac Video Training business and while I wait for videos to export, there's not much to do so in between is as good a time as any to do my workout!

Today was Back day but since I had a bit of extra time between encoding I did my Shoulders also. I'm using my Total Gym this week which I find to be one of my favorite workout tools (I hope to talk more about the Total Gym in detail either in a YouTube Video or a dedicated Blob Post).

10 Minutes Elliptical.

Total Gym - Seated Wide Row.

Total Gym - Seated Narrow Row.

Total Gym - Pull Downs (Lying on Back).

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.

Total Gym - Abs: Seated Side Twists in Forward Position).

Misc. Stretching.

Total workout time: About 1.5 hours.

Daily Workout - Late Night Legs

It's kind of late and I really don't want to do a workout, especially a leg workout as legs are your largest muscle group and therefore take the most energy to workout!

Maybe after my warmup I'll feel more into it? It's days like today that getting started is the hardest part, a mind over matter thing. I'm nearing the end of my Elliptical warmup and I'm more into this workout now... It will all be over in less than an hour and I'll be glad I did it.

• Elliptical Warmup - 10 Minutes.
• Squats with Smith machine.
• Calf Raises: with Smith machine.
• Leg Extensions: Bench with leg attachment.
• Leg Curls: Bench with leg attachment.
• Misc. lower body stretching.

Total workout time: About 1 hour done in my home gym.

Daily Workout - Arms again at Fitness World

My bank is right beside my Fitness World Gym so it makes for an opertune time to drop by when banking needs to be done.

It brakes up the "in Home" workouts somewhat! As usual I like to start things off with a nice 10 minute warmup, my standard is the tried and true Elliptical but here at Fitness World they have a plethora of cardio gear... Still I like my trusted warmup routine, for me the warmup is just that, a warmup, the faster I get this done the quicker I can get to my main goal - the Strength Workout! I like mixing things up but more so on the weight training side of things. For cardio I'll do the occasional jog but I have to limit jogs or I find I get some joint pain in my legs.

• 10 Minutes Elliptical.
• Biceps: Dumbbell Curls.
• Biceps: Machine Curls.
• Triceps: Macine Extensions.
• Triceps: Pull Downs with Triangle Bar.
• Abs: Side Leg Raises.

Total workout time: About 1 hour.

Daily Workout - Shoulders in Home Gym

Another evening workout. I often find myself working out later in the evening as my days can fill up really fast and it seems like the only time I have is after the kids go to bed and I finish up a few loose ends around the house.

What ever works for you is what's important! I've tried to do early morning workouts but I'm just not a morning person.

• Warmup: Elliptical for 10 Minutes.
• Smith Machine Shoulder Press with Straight Bar.
• Dumbbell Shoulder Flies in Three Positions: Forward, Side, Behind.
• Upright Row Raises with Pulley.
• Shoulder Shrugs with Smith Machine Straight Bar.
• Misc. Stretching.
• Abs: Forward Stretch Rolls.

Total workout time: About 1 hour.