Complete Total Gym Exercise Guide | My Best Exercises

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A condensed list of my favorite Total Gym (sliding bench trainer) exercises that I use / recommend. I cover over 60 exercises (many sub variations) that I find have been the most effective, easy to set up, and progress over time. Most of these can work on a variety of Total Gym models, GR8FLEX, Weider, or any out of date model machine. I broke these down to chest, back, arms, shoulders, core, and legs. There are certainly TONS more exercises that you can do (and that I've featured on the channel), but these are the ones that I tend to gravitate towards 99% of the time. These also are focused on big body parts.
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Link to Top 3 Exercises Video:    • The Only 3 Total Gym Exercises you NEED  
Link to "new exercise" playlist:    • "New" Exercises  

0:00 - Intro
2:15 - Seated Chest Press
3:07 - Kneeling Chest Press
3:43 - Bar / Glideboard Push up
4:10 - Push up Feet on Board
4:23 - Seated Chest Fly
5:38 - Pilates Bar / Squat Stand Chest Press
5:56 - Off Tower Chest Press
7:29 - Off Machine Fly
7:39 - Note on Off Tower Exercises
7:54 - Glideboard Dumbbell / Band Press
8:26 - Basic Back Row
9:15 - Cross Grip Row
10:18 - Various Row Positions
11:11 - Single Arm Row
11:50 - Supine (face up) Pull Over
13:28 - Prone (Face down) Pull Down
14:26 - Wide Lateral Pulldown
15:04 - Seated Pull over
15:54 - Pull up
17:50 - Off Machine Row
18:19 - Shoulders..Inverted Shoulder Press
19:59 - Off Tower Standing Cable Press
20:14 - Seated Cable Shoulder Press
21:09 - Inverted Supine Cable Shoulder Press
22:07 - Seated Frontal Raises
23:15 - Inverted Supine Frontal Raises
23:44 - Kneeling Single Arm Lateral Raise
24:36 - Inverted Supine Latera Raise..other options
24:03 - Seated Rear Delt Fly
26:39 - Some Shrugs
27:24 - ARMs! Seated Bicep Curl
25:26 - Kneeling / Seated Away from Tower Bicep Curl
29:10 - Inverted Supine Bicep Curl
29:27 - Prone Bicep Curl
30:02 - TRICEPS..Prone Cable Pressdown
30:46 - Supine Tricep Extension
31:26 - Kneeling Tricep Extension
31:49 - Tricep Kick back
32:25 - Tricep Dip Bars
32:50 - Close Grip Squat Stand Press
33:05 - CORE... Cable Rotation
34:10 - Leg Raises
34:41 - Ab Rollouts
35:30 - Ab Jackknife & Pike
36:06 - Cable Crunch
35:46 - Ab Crunch Attachment
37:42 - Cable Kneeling Ab Crunch
38:18 - Plank Variations
38:56 - LEGS...Intro
40:16 - Supine TG Squat
41:25 - Prone TG Squat
42:30 - Single Leg Squat
43:55 - Prone Single Leg Squat
44:39 - Seated Leg Press
45:04 - Knee Extension Quad Press
45:50 - Pilates Bar Calve Raise
46:35 - Prone Squat Stand Calve Raise
47:05 - Note on Leg Attachments
47:47 - Seated Hamstring Leg Curl
49:10 - Seated Knee Extension..Quads
50:22 - Prone Inverted Leg Curl.. Hamstrings
51:17 - Glute Kick Back / Leg Extension
52:04 - Nordic Curl..Hamstrings
53:06 - Bridge to Leg Curl (Glutes / Hamstrings)
53:37 - Ways to Increase Resistance
56:19 - Tips on Selecting Exercises
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DISCLAIMER:
Sliding Bench Trainer YouTube channel is not responsible for any injuries, illnesses, or death sustained from following the exercises demonstrated or fitness advice discussed in this video. By following the information and performing the exercises provided, you are responsible for any and all injuries sustained. It is strongly recommended you consult your physician before starting any exercise or diet program.
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