Total Gym Workout Routines

Total gym workout routines, multiply workouts to train your whole body that will build muscle and tone your body.

The exercises in these routines will train your whole body and all the major muscles in one simple workout.

You can train your whole body with simple workouts that can take less than 30 minutes to complete, you don't need to spend hours in the gym to get results.

Increase the reps and reduce the weight if you just want to tone up and not build too much muscle mass. The sets and reps here are focused more on muscle building.

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Workout one

• Bench press - muscles trained - chest - triceps - shoulders - 4 Sets of 8 - 10 reps

• Lat rows - muscles trained - upper back - biceps and shoulders - 4 Sets of 8 - 10 reps

• Bicep curls - muscles trained - biceps - forearms - 3 Sets of 8 - 10 reps

• Tricep extensions - muscles trained - triceps - forearms - 3 Sets of 8 - 10 reps

• Squats - muscles trained - hamstrings - buttocks - lower back - 4 Sets of 8 - 10 reps

• Lunges - muscles trained - buttocks - thighs - 4 Sets of 8 - 10 reps

• Leg raises - muscles trained - abdominals - 3 Sets of 10 - 20 reps

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Workout two

• Bench press - muscles trained - chest - shoulders - triceps - 3 - 4 sets of 10 reps

• Lunges - muscles trained - thighs - buttocks - 3 sets of 10 reps each leg

• Lateral shoulder raises - muscles trained - shoulders - 3 sets of 10 reps

• One arm lat rows - muscles trained - upper back (lats) - biceps - 3 sets of 10 reps

• Ab crunches - 80 reps

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Workout three

• Shoulder press - muscles trained - shoulders - upper chest - triceps - 3 sets of 10 reps

• Squats - muscles trained - buttocks - thighs - hamstrings - lower back - 3 sets of 10 reps

• Pull ups - muscles trained - upper back (lats) - biceps - 3 sets of 10 reps

• Peck deck - muscles trained - chest - biceps - 3 sets of 10 reps

Leg or knee raises - 60 reps

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I recommend mixing up your workouts every six weeks to keep things fresh and interesting. There some other workouts on this site that can give you some ideas.

Simple Thigh Stretches

List of the best thigh stretches, prevent injury to your thigh muscles by using these stretches.
These quadriceps stretching exercises should be performed by almost everyone, they're especially beneficial if you exercise on a regular basis or compete in sports.

Stretching regular will allow you to keep performing at your best for longer without your quads cramping up and reduce the chance of developing muscle pulls and tears.

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Side quad stretch

Technique

• Lie down on your left side, legs together, rest your upper body on your left elbow and forearm.

• Keep your body and left leg straight, grab your right ankle with your right hand, keep your thighs together and parallel.

• Pull your ankle back behind you so your right leg is bent at about 90 degrees, you should feel the stretch on your thigh.

• Hold for 10-15 seconds then repeat with your other leg. 3-5 times with each leg.

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Standing quad stretch

Technique

• In a standing position, use one arm to support you, with the other arm grab one leg at the ankle so your foot is behind you.

• Pull back the ankle until you feel your thigh stretch.

• Hold for 10-15 seconds then repeat with your other leg, 3-5 times with each leg.

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Kneeing quad stretch

Technique

• Get in a kneeing position keep your knees about 1 foot apart and sit on your feet.

• Lean back and support your body weight with your hands.

• Keep leaning back until you feel your quadriceps stretching. 

• Hold for 10-15 seconds and repeat 3-5 times.

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CAUTION!

If you feel pain in your knees while performing any of these exercises, especially the KNEEING QUAD STRETCH you must stop, you do not want to injure your knees. The pain could come from using the incorrect technique or a knee injury or perhaps your knees cannot cope with the extra pressure.

Stretching Information - Tips and Benefits

Stretching exercises to improve your range of motion, workout harder with reduced risk of injury, stretching is very overlooked in exercise.

If you want to achieve your best, then stretching should not be neglected, as well as reducing the risk of injury, it will improve your ability to move.

Other benefits

Improved circulation
Reduce muscle soreness
Helps to release lactic acid and toxins from the muscles

Don't stretch to far!

Stretching to far can cause injury, during your stretching sessions you'll feel discomfort, this is normal but if you go beyond this discomfort and you start to feel pain you must stop, you're at risk from over stretching and injuring yourself.

Warm up before stretching

When your muscles are cold they're not as flexible as when they're warmed up, and trying to stretch your muscles when they're cold could cause a muscle injury.

Types of muscles

Protagonistic muscles allow motion to happen

Antagonistic muscles limit our flexibility

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The four major stretching elements

Muscle - Muscle tissue itself is stretchy, but it has its limits, when muscle is stretched beyond its ability, muscle tears happen and they can take six months or longer to recover from.

Tendons - Connects muscle tissue and muscle to bone.

Ligaments - Connects bone to bone.

Joints - The range of motion of your joints can be improved by stretching.

Different types of stretching

Ballistic - This involves sudden bursts of movement not actual stretching of the muscles.

Static Active - Requires effort to hold your body in a particular static position.

Static Passive - Passive is just using your body weight to stretch.

Dynamic - This is just completing a range of motion of a joint.

Simple Shoulder Stretches

Here you will find some simple shoulder stretches. Your shoulders are made up from very important and powerful muscles, stretching can reduce the chance of injury and improve performance.

Shoulder injuries are very common, this is for two main reasons, first shoulders are used in almost every upper body movement and second your shoulder muscles have to deal with a great range of motion. Your shoulder joint is capable of the greatest range of motion of all your joints and your shoulders(deltoids) have to deal this with motion.

The below deltoid/shoulder stretches can help to pervert injuries.

Cross arm deltoid stretch

Technique

•  Raise one arm out in front of you, so it's parallel with the floor.

• Then move it across your body as far as you can, keep it straight.

• Use your forearm of your other arm to squeeze it into your body, you should feel your shoulder muscle being stretched.

• Hold for 10-15 seconds then repeat with your other arm

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Anterior deltoid stretch

Technique

• Stand up straight, place both hands behind your lower back.

• Lock your fingers with your palms facing away from you.

• keep your arms straight and lift your arms, (you'll not be able to lift very far).

• Lift only high enough until you feel your shoulders starting to stretch, do not go beyond that point.

• Hold for 10-15 seconds then repeat with your other arm

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Slow arm circles

Technique

• Stand up straight, keep your arms straight or you can have your elbows slightly bent.

• Slowly rotate your arms using your shoulders full range of motion.

• Repeat for 10-20 reps rotating forwards and backwards

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Please use caution when attempting any shoulder exercise, do not stretch beyond your comfort level.