Are you tired of working out at the gym without seeing any significant results? Do you feel like you’re not making progress despite all the effort you put in? If yes, then it’s time to switch to a total gym workout plan.
A total gym workout plan is a comprehensive fitness plan that utilizes a total gym machine to work out all major muscle groups of the body. The total gym workout plan is perfect for individuals who want to build strength, increase flexibility, and tone their bodies without having to go to a traditional gym.
In this article, we will discuss everything you need to know about a total gym workout plan, including its benefits, how to create a workout plan, and some sample workouts to get you started.
The Benefits of a Total Gym Workout Plan
Before we dive into how to create a total gym workout plan, let’s discuss the benefits of using a total gym machine for your workouts:
1. It’s Convenient
A total gym machine is perfect for individuals who don’t have the time or resources to go to a traditional gym. It allows you to work out from the comfort of your home, saving you time and money.
2. It’s Versatile
A total gym machine can be used to work out all major muscle groups in your body. This means you can get a full-body workout without having to switch between different machines.
3. It’s Low Impact
A total gym machine is low-impact, which means it puts less stress on your joints. This makes it perfect for individuals who have joint pain or are recovering from an injury.
4. It Builds Strength and Endurance
A total gym workout plan is designed to help you build strength and endurance. By consistently using a total gym machine, you can increase your muscle mass, improve your cardiovascular endurance, and boost your overall fitness level.
How to Create a Total Gym Workout Plan
Creating a total gym workout plan is easy. All you need to do is follow these simple steps:
Step 1: Set Your Goals
The first step in creating a total gym workout plan is to set your fitness goals. Do you want to lose weight, build muscle, or increase your flexibility? Once you know your goals, you can tailor your workout plan to achieve them.
Step 2: Choose Your Exercises
The next step is to choose the exercises you want to include in your workout plan. A total gym machine can be used to perform a wide variety of exercises, including:
| Exercise | Muscle Group Worked |
|---|---|
| Bench press | Chest, triceps, shoulders |
| Lat pulldown | Back, biceps, shoulders |
| Leg press | Legs, glutes |
| Bicep curl | Biceps, forearms |
| Tricep extension | Triceps |
| Ab crunch | Abs |
Choose exercises that target the muscle groups you want to work on and vary your workouts to prevent boredom and plateauing.
Step 3: Determine Your Sets and Reps
Once you’ve chosen your exercises, determine how many sets and reps you want to perform for each exercise. A good starting point is three sets of 8-12 reps for each exercise.
Step 4: Plan Your Rest Times
Rest times are just as important as the exercises themselves. Plan your rest times to give your muscles enough time to recover between sets. A good rule of thumb is to rest for 30-60 seconds between sets.
Step 5: Create a Schedule
Finally, create a schedule for your workouts. Determine how many times a week you want to work out and which days work best for you. Stick to your schedule to ensure consistency and progress.
Sample Total Gym Workouts
Here are some sample total gym workouts to get you started:
Beginner Workout
If you’re new to working out, this beginner workout is perfect for you:
- Bicep curls (3 sets of 12 reps)
- Tricep extensions (3 sets of 12 reps)
- Chest press (3 sets of 12 reps)
- Lat pulldowns (3 sets of 12 reps)
- Leg press (3 sets of 12 reps)
- Ab crunches (3 sets of 12 reps)
Intermediate Workout
If you’ve been working out for a while and want to take things up a notch, try this intermediate workout:
- Bicep curls (4 sets of 10 reps)
- Tricep extensions (4 sets of 10 reps)
- Chest press (4 sets of 10 reps)
- Lat pulldowns (4 sets of 10 reps)
- Leg press (4 sets of 10 reps)
- Ab crunches (4 sets of 10 reps)
Advanced Workout
If you’re a fitness enthusiast looking for a challenge, try this advanced workout:
- Bicep curls (5 sets of 8 reps)
- Tricep extensions (5 sets of 8 reps)
- Chest press (5 sets of 8 reps)
- Lat pulldowns (5 sets of 8 reps)
- Leg press (5 sets of 8 reps)
- Ab crunches (5 sets of 8 reps)
Important Notes
Before starting any workout plan, it’s important to consult with a doctor or certified fitness professional. This is especially true if you have any pre-existing medical conditions or injuries.
Additionally, it’s important to listen to your body and not push yourself too hard. If you experience any pain or discomfort during your workouts, stop immediately and seek medical attention if necessary.
Conclusion
A total gym workout plan is a great way to get in shape, improve your fitness level, and achieve your fitness goals. By following the steps outlined in this article, you can create a total gym workout plan that’s tailored to your needs and preferences.
Remember to start slow, be consistent, and listen to your body. With dedication and hard work, you can achieve the body you’ve always wanted with a total gym workout plan.
