Mens’s 6-8 Minute Workout - Total Gym
[Pages:3]Mens's 6-8 Minute Workout
Days 1 & 2
WORKOUT PROGRAM
The following 6 programs have been designed to maximize the time spent on your Total Gym. Follow the program and exercises as you workout with John Carleo in the 6-8 Minute Workout video,
or use the following sheets as a reference when you can't watch the workouts.
Date
Day 1 Workout
Card #
7 26 52 8 26 52
62 62 63 64 65 65
Exercise Name
Pull-Up Leg Curl: Lying or Seated Sit-Up Chin-Up Leg Curl: Lying or Seated Sit-Up Standing Aerobic Step 1: Arm Pulldown Step 2: Arm Pulldown w/ Rotating Thumbs Step 3: Snow Angel/Iron Cross Step 4: Arm Pullover Step 5: Single Leg Pullover (switch) Step 6: Single Leg Pullover w/ Rotating Thumbs (switch)
Resistance Reps Level
Sets
Day 2 Workout
Date
Card #
27 31 29 31 29 31 9 73 9 73
Exercise Name
Squat Calf Raise Single Leg Squat (switch) Single Leg Calf Raise (switch) Single Leg Squat (switch) Single Leg Calf Raise (switch) Cross Cable Row Toe Touch Row Cross Cable Row Toe Touch Row
Resistance Reps Sets Level
*Remember to consult a physician prior to beginning this or any exercise program. As your begin your program, take breaks and drink water as needed.
?2010 Total Gym Fitness LLC. For more information or product upgrades visit us online at . For additional workouts and product accessories visit us online at . All workout cards can be found in the Total Gym Training Deck at .
Mens's 6-8 Minute Workout
Days 3 & 4
WORKOUT PROGRAM
Date
Day 3 Workout
Card #
19 54 19 54
62 62 63 64 65 65
Exercise Name
Shoulder Press Oblique Twister Shoulder Press Oblique Twister Standing Aerobic Step 1: Arm Pulldown Step 2: Arm Pulldown w/ Rotating Thumbs Step 3: Iron Cross/Snow Angel Step 4: Arm Pullover Step 5: Single Leg Pullover (switch) Step 6: Single Leg Pullover w/ Rotating Thumbs (switch)
Resistance Reps Level
Sets
Date
Day 4 Workout
Card # Exercise Name
2
Seated Chest Press - Narrow grip
1
Seated Chest Press - Shoulder width grip
2
Seated Chest Press - Wide grip
64
Arm Pullover
55
Crunches
2
Seated Chest Press - Narrow grip
1
Seated Chest Press - Shoulder width grip
2
Seated Chest Press - Wide grip
12
Iron Cross/Snow Angel
55
Crunches
55
Crunches with Feet Up
Resistance Reps Sets Level
*Remember to consult a physician prior to beginning this or any exercise program. As your begin your program, take breaks and drink water as needed.
?2010 Total Gym Fitness LLC. For more information or product upgrades visit us online at . For additional workouts and product accessories visit us online at . All workout cards can be found in the Total Gym Training Deck at .
Mens's 6-8 Minute Workout
Days 5 & 6
Date
Day 5 Workout
Card # Exercise Name
3
Seated Chest Fly
45
Lying Triceps Extension
3
Seated Chest Fly
45
Lying Triceps Extension
43
Seated Biceps Curl
20
Upright Row
43
Seated Biceps Curl
20
Upright Row
Seated Aerobic Routine
66
Step 1: Leg Curl w/ Seated Fly
67
Step 2: Leg Curl w/ Straight Arm Lift
68
Step 3: Leg Curl w/ Biceps Curl
68
Step 4: Leg Curl w/ Reverse Curl
69
Step 5: Leg Curl w/ Upright Row
70
Step 6: Leg Curl w/ Seated Surfer
Date
Day 6 Workout
Card # Exercise Name
21
Front Deltoid/Lateral Raise
18
Inverted Iron Cross/Snow Angel
44
Lying Triceps
21
Front Deltoid/Lateral Raise
18
Inverted Iron Cross/Snow Angel
44
Lying Triceps
WORKOUT PROGRAM
Resistance Reps Sets Level
Resistance Reps Sets Level
*Remember to consult a physician prior to beginning this or any exercise program. As your begin your program, take breaks and drink water as needed.
?2010 Total Gym Fitness LLC. For more information or product upgrades visit us online at . For additional workouts and product accessories visit us online at . All workout cards can be found in the Total Gym Training Deck at .
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