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Sep
26

7 Total Gym Exercises That Build Killer Arms

Mike Z. Robinson on a Total Gym GTS

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Improve Upper Body Strength With These Total Gym Exercises

If you are looking for new and fresh ideas to challenge your client in their next workout session, then look no further than these 7 Total Gym killer arm exercises.   Your client will increase arm strength, tone muscles and get the arms of their dreams.  That’s “Sun’s Out, Guns Out” arms!  Have them perform these exercises 3 days a week for the next 6 weeks, with the recommended amount of reps and sets.

3 Point Pull-Ups

Lay stomach down on the glideboard with arms fully extended and grab the wide part of LAT bars with your hands facing one another. Proceed to pull yourself up fast and while you are in the up position, quickly move your hands to the middle grip. Next lower yourself slowly, then pull back up, quickly move your hands to the inside grip, and slowly lower your body. Repeat this sequence to complete the first rep and repeat the exercise to complete the set. (2 Sets of 5 Reps on each bar).

Seated Wrist Curls

While seated at the top of the glideboard, facing the tower, grasp the handles and with the outside of your forearms rested on your thighs. With palms facing up, flex your wrist upward and slowly come back to the starting position to complete each rep. (2 sets of 25 reps)

Incline (Spiderman) Push-Ups

Stand at the end of the machine facing the standing platform and place hands on the top edge, slightly wider than shoulder width apart. Walk your feet back while still holding the standing platform, so that you are in an inclined plank position.  Lower yourself down slowly and as you do, raise your knee up to your elbow. Push your body up until arms are extended to complete the first rep, then you repeat this sequence on the other side of the body. (2 Sets of 15 Reps)

Curls

Sit up straight with good posture facing the tower, grasp the handles. With a closed fist curl your arms up from the elbow to your chest. Curl up fast, then come back down to the starting position slowly to complete the rep. Repeat this sequence to complete the first rep and repeat the exercise to complete the set. (2 Sets of 15 Reps)

Decline Push-Ups

Facing away from the tower place both hands on the standing platform and kneel at the bottom of the glideboard. Push yourself away from the standing platform and the glideboard will move you up and down the rails.  Make sure that you try to come down far enough that you can see over the platform. Repeat this sequence to complete the first rep and repeat the exercise to complete the set. (2 Sets of 15 Reps on Each Side)

Reverse Pull-Ups (On Back)

Lay flat down on your back on top of the glideboard with your head supported.  With your arms fully extended above your head to grab the LAT bars with your hands facing one another. Pull yourself up fast, then lower yourself slowly. Repeat this sequence to complete the first rep and repeat the exercise to complete the set. (2 Sets of 15 Reps)

Triceps Kickback

Sit up straight with good posture facing the tower. Grasp handles with your arms fully extended, push your arms down your sides with your palms facing backwards and bring your hands back to the starting position. Repeat this sequence to complete the first rep and repeat the exercise to complete the set. (2 Sets of 15 Reps)

Remember to remind your client(s) that each week it will get a little easier.  When doing this program they should look for additional ways to challenge themselves each week because. One of the best and most effective ways to do that is to decrease the break time between reps and sets.  Beating their last time also works well. For example, if it takes 30 minutes to complete the workout the first time, they should be aiming for a completion of 25–29 minutes the next time and so on an so forth.

So, I wish you luck with implementing this routine into your clients’ new exercise program. I’m sure that they will love and appreciate the extra challenge.

About the Author

Mike Z. RobinsonMike Z. Robinson is the owner of the highly successful personal training facility, MZR Fitness as well as Mike Z. Robinson Enterprises which features & highlights a myriad of options to help fitness professionals grow their businesses and careers. Mike was the 2015 IDEA Personal Trainer of the Year, is the author of the E-Book: “Fitness Up, Everything Up”, and he is also a Media Spokesperson for both the American Council on Exercise & IDEA Health & Fitness Association.

 

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