5 Essential Total Gym Workout Charts To Print

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Are you looking for a comprehensive workout routine that targets every major muscle group in your body? Do you want to achieve a full-body transformation without having to invest in expensive gym equipment or memberships? If so, then you're in the right place! Total Gym is a revolutionary workout system that allows you to achieve a full-body workout from the comfort of your own home. With its adjustable incline and decline settings, Total Gym provides an effective and efficient way to work out, regardless of your fitness level. In this article, we'll provide you with 5 essential Total Gym workout charts to print, which you can use to create a well-rounded and effective workout routine.

Understanding the Total Gym System

Before we dive into the workout charts, let's take a brief look at the Total Gym system and how it works. Total Gym is a compact, all-in-one workout machine that uses your body weight as resistance to provide a full-body workout. The system consists of a moving platform, a set of adjustable pulleys, and a variety of attachments that allow you to target different muscle groups. By adjusting the incline and decline settings, you can change the resistance level and target specific muscle groups, making it an ideal workout solution for both beginners and advanced users.

Benefits of Using Total Gym Workout Charts

Using Total Gym workout charts can help you achieve a number of benefits, including:

• Increased Efficiency: Total Gym workout charts help you create a structured workout routine, ensuring that you target all major muscle groups in a efficient and effective way.
• Improved Results: By following a well-structured workout routine, you can achieve faster and more effective results, including increased muscle mass, improved strength, and enhanced overall fitness.
• Reduced Injury Risk: Total Gym workout charts help you avoid overtraining and injury by providing a balanced and well-structured workout routine.
• Increased Motivation: Having a clear workout plan can help motivate you to stick to your routine and achieve your fitness goals.

5 Essential Total Gym Workout Charts to Print

Here are 5 essential Total Gym workout charts that you can print and use to create a well-rounded and effective workout routine:

1. Total Gym Beginner Workout Chart

If you're new to Total Gym, this workout chart is perfect for you. It provides a gentle introduction to the system, targeting all major muscle groups in a low-impact way.

• Workout Routine:
  • Warm-up: 5 minutes of light cardio
  • Chest Press: 3 sets of 10 reps
  • Seated Row: 3 sets of 10 reps
  • Shoulder Press: 3 sets of 10 reps
  • Bicep Curl: 3 sets of 10 reps
  • Tricep Extension: 3 sets of 10 reps
  • Leg Press: 3 sets of 10 reps
  • Calf Raise: 3 sets of 10 reps
  • Cool-down: 5 minutes of stretching

2. Total Gym Intermediate Workout Chart

If you're looking to take your workout to the next level, this intermediate workout chart is perfect for you. It targets all major muscle groups in a more intense way, with increased resistance and reps.

• Workout Routine:
  • Warm-up: 5 minutes of light cardio
  • Chest Press: 3 sets of 12 reps
  • Seated Row: 3 sets of 12 reps
  • Shoulder Press: 3 sets of 12 reps
  • Bicep Curl: 3 sets of 12 reps
  • Tricep Extension: 3 sets of 12 reps
  • Leg Press: 3 sets of 12 reps
  • Calf Raise: 3 sets of 12 reps
  • Cool-down: 5 minutes of stretching

3. Total Gym Advanced Workout Chart

If you're an experienced user looking to push your workout to the limit, this advanced workout chart is perfect for you. It targets all major muscle groups in an intense way, with increased resistance and reps.

• Workout Routine:
  • Warm-up: 5 minutes of light cardio
  • Chest Press: 3 sets of 15 reps
  • Seated Row: 3 sets of 15 reps
  • Shoulder Press: 3 sets of 15 reps
  • Bicep Curl: 3 sets of 15 reps
  • Tricep Extension: 3 sets of 15 reps
  • Leg Press: 3 sets of 15 reps
  • Calf Raise: 3 sets of 15 reps
  • Cool-down: 5 minutes of stretching

4. Total Gym Strength Training Workout Chart

If you're looking to build strength and muscle mass, this strength training workout chart is perfect for you. It targets all major muscle groups in a high-intensity way, with increased resistance and reps.

• Workout Routine:
  • Warm-up: 5 minutes of light cardio
  • Chest Press: 3 sets of 12 reps
  • Seated Row: 3 sets of 12 reps
  • Shoulder Press: 3 sets of 12 reps
  • Bicep Curl: 3 sets of 12 reps
  • Tricep Extension: 3 sets of 12 reps
  • Leg Press: 3 sets of 12 reps
  • Calf Raise: 3 sets of 12 reps
  • Cool-down: 5 minutes of stretching

5. Total Gym Cardio Workout Chart

If you're looking to improve your cardiovascular fitness and burn calories, this cardio workout chart is perfect for you. It targets all major muscle groups in a low-impact way, with increased reps and sets.

• Workout Routine:
  • Warm-up: 5 minutes of light cardio
  • Chest Press: 3 sets of 15 reps
  • Seated Row: 3 sets of 15 reps
  • Shoulder Press: 3 sets of 15 reps
  • Bicep Curl: 3 sets of 15 reps
  • Tricep Extension: 3 sets of 15 reps
  • Leg Press: 3 sets of 15 reps
  • Calf Raise: 3 sets of 15 reps
  • Cool-down: 5 minutes of stretching

Conclusion

In conclusion, Total Gym workout charts are an essential tool for anyone looking to create a well-rounded and effective workout routine. By following one of the 5 workout charts outlined above, you can achieve a full-body transformation, improve your overall fitness, and reduce your risk of injury. Remember to always warm up before your workout, cool down afterwards, and listen to your body and adjust your routine as needed.