| Exercise |
| Manual-Notes (if any) |
TG Decline chest flye
1. Start by sitting on the board and facing away from the cables.
2. Grab both handles with your arms outstretched.
3.Keeping your arms semi-straight pull your hands out towards the frontof your body in an arcing motion. Angle your hands and arms down towardyour waist so that you are moving them in a downward motion starting atyour shoulders and ending near your waist.
4. Repeat for the desired repetitions.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
TG seated bicep curl
1. Start by sitting and facing the machine.
2. Grab the handles and proceed to curl so that you move towards thetop of the machine.
3. Return to the starting position and repeat.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
TG Decline Chest Flye
1. Start by facing away from the machine and grab onto the handles.
2.Starting with your arms outstretched and your hands up near yourshoulders proceed to bring them in front of your navel. Make sure tokeep your arms semi-straight and bring them down at an angle.
3. Return to the starting position and repeat.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
TG Chest Flye Crossover
1. Start by facing away from the machine and reaching back to grab thehandles.
2. Proceed to keep your arms semi-straight and bring them out and infront of your body until they crossover each other.
3. Return to the starting position and repeat.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
TG Reverse Tricep Pressdown
1. Start by lying on your back and holding a handle in each hand withyour palms facing up.
2. Keeping your elbows next to your sides extend your hands down untilyour arms are extended.
3. Return to the starting position and repeat for the desiredrepetitions.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
TG Upright Row
1. Start by lying on the machine with your feet towards the top andholding onto each handle with your arms extended.
2. Proceed to pull your hands up towards your shoulder extending yourelbows above your head.
3. Return to the starting position and repeat for the desiredrepetitions.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
TG Trunk side curls
1. Start by lying on your back and holding a handle in each hand withyour arms at your sides.
2. Slowly rotate your body and extend one hand down towards the floor.
3. Return to the starting position and repeat with the other side.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
TG Reverse Forearm Curl
1. Start by lying face down on the machine and holding the handles withyour forearms on the pad.
2. With your palms facing down curl your hands up towards the ceilingso that only your wrists move.
3. Return to the starting position and repeat for the desiredrepetitions.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
TG Lat Row with kneel
1. Start by kneeling on the machine and lean forward grabbing onto thehandles with your arms extended.
2.Proceed to pull yourself up towards an upright kneeling position andpull your hands towards your waist as you do this. It will be asimultaneous motion of rowing and sitting up.
3. Return to the starting position and repeat for the desiredrepetitions.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
TG Reverse Kneeling Row
1.Start by kneeling on the machine and lean forward grabbing onto thehandles with your arms extended with an underhand grip on the handles.
2.Proceed to pull yourself up towards an upright kneeling position andpull your hands towards your waist as you do this. It will be asimultaneous motion of rowing and sitting up.
3. Return to the starting position and repeat for the desiredrepetitions.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
Ab Crunch with cable
1. Start by lying on the board and reach behind you to grab onto thecable handles.
2. Lock your hands and arms near your head and proceed to crunch yourshoulders towards your waist.
3. The board will move slightly up and then back down.
4. Return to the starting position and repeat until desired repetitionsare met.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
Total Gym Arm Pullover
1. Start by lying on your back and reaching up to grab the cablehandles.
2. Keeping your arms straight pull your hands and arms out and downtowards your waist.
3. This will slide the board up towards the top.
4. Return to the starting position and repeat.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
TG Seated Bicep Curl
1. Sit on the board facing away from the machine.
2. While holding a cable in each hand proceed to curl your hands outand up towards your shoulders.
3. Once you have reached the top return to the starting position andrepeat.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
TG Kneeling Bicep Curl
1. Kneel on the board facing the machine.
2. With a handle in each hand curl the handles towards you with yourpalms up.
3. Try to keep your elbows stationary and then return to the startingposition to repeat.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
TG Kneeling Reverse Curl
1. Kneel on the board facing the machine.
2. With a handle in each hand curl the handles towards you with yourpalms facing down the entire time.
3. Try to keep your elbows stationary and then return to the startingposition to repeat.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
TG 1 Arm Bicep Curl
1. Sit sideways on the board with your feet hanging over the side.
2. With one arm curl yourself up towards the top of the machine.
3. Return to the starting position and repeat for the desiredrepetitions then switch to the other arm.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
TG Military Press
1. Start by lying on your stomach with your head at the bottom.
2. Holding onto the bar push with your hands until your arms areextended.
3. Lower yourself back to the starting position and repeat for thedesired repetitions.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
TG Preacher Curl
1. Start by sitting on the machine grabbing onto the handles andplacing your arms over the preacher attachment.
2. Keeping your upper arms pinned against the pad curl the cables upuntil you have reached full range of motion.
3. Return to the starting position and repeat for the desiredrepetitions.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
TG Single Arm Preacher Curl
1. Start by sitting on the machine grabbing onto the handles andplacing your arms over the preacher attachment.
2. Keeping your upper arms pinned against the pad curl one arm up untilyou have reached full range of motion.
3. Return to the starting position and repeat for the desiredrepetitions. Then repeat with the other arm.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
TG Reverse Preacher Curl
1. Start by sitting on the machine grabbing onto the handles andplacing your arms over the preacher attachment.
2.Keeping your upper arms pinned against the pad and your palms facingdown curl your arms up until you have reached full range of motion.
3. Return to the starting position and repeat for the desiredrepetitions.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
TG Pullover Crunch
1. Start by lying on the pad with your arms outstretched above you andholding onto the handles.
2. Proceed to pull with your hands keeping your arms straight untilyour arms are above your body.
3. Return to the starting position and repeat for the desiredrepetitions.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
TG Pullover Cross
1. Start by lying on the pad with your arms outstretched above you andholding onto the handles.
2.Proceed to pull with one hand keeping your arm straight until your armis above your body. While you are pulling twist your body slightly sothat your arm crosses over your body.
3. Return to the starting position and repeat for the desiredrepetitions and then repeat with the other arm.
4. This could also be turned into a crunch by using your abs to liftyour shoulders up off the pad.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
TG Reverse Pullup
1. Start by lying face down on the machine and holding onto theattachment at the top of the machine with an underhand grip.
2. Proceed to pull yourself up until your hands are near yourshoulders.
3. Return to the starting position and repeat for the desiredrepetitions.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
TG Single Arm Pullup
1. Start by lying face down on the machine and holding onto theattachment at the top of the machine with one hand.
2. Proceed to pull yourself up until your hand is near your shoulder.
3. Return to the starting position and repeat for the desiredrepetitions. Then repeat with the other arm.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
TG Decline Pushup
1.Start by placing your hands on the ground at the end of the machine.Get into a pushup position by placing your feet on the pad.
2. Proceed to bend your elbows into a pushup position and then returnto the starting position.
3. Repeat for the desired repetitions.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
TG 1 Arm Kneeling Bicep Curl
1. Sit sideways on the board with your legs underneath you in aknealing position.
2. With one arm curl yourself up towards the top of the machine.
3. Return to the starting position and repeat for the desiredrepetitions then switch to the other arm.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
TG Prone Bicep Curl
1. Lie face down on the bench with your head towards the top.
2. Grab onto the handles and proceed to curl yourself up towards thetop.
3. Return to the starting position and repeat for the desiredrepetitions.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
TG Seated Reverse Bicep Curl
1. Sit on the board with your legs over each side in a straddleposition facing the machine.
2. Holding the handles curl your arms keeping your palms facing downthroughout the movement.
3. Keep your elbows at your sides and return to the starting positionand repeat.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
TG Supine Bicep Curl
1. Start by lying on your back with your feet towards the top.
2. Holding onto the handles curl yourself up towards the top of themachine.
3. Return to the starting position and repeat.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
TG Supine Reverse Bicep Curl
1. Start by lying on your back with your feet towards the top.
2.Holding onto the handles curl yourself up towards the top of themachine keeping your palms facing down throughout the movement.
3. Return to the starting position and repeat.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
TG Calf Raise
1. Lie on the board with your feet on the plate at the bottom.
2. Proceed to extend up onto the balls of your feet so that your heelsare off the ground.
3. Return to the starting position and repeat.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
TG Single Leg Calf Raise
1. Lie on the board with your feet on the plate at the bottom.
2. Pick one foot up off the plate and proceed to extend up onto theball of your foot so that your heel is off the ground.
3. Return to the starting position and repeat.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
TG Cardio Pull
1. Start by lying on the board with your head towards the top.
2. Grab onto the handles with your arms extended and your legs bent.
3. In one motion press your feet into the plate and pull with your armsdown towards your hips.
4. No rest at the top and immediately return to the starting positionto repeat.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
TG Chest Fly
1. Start by sitting on the board facing away from the machine.
2. Holding onto the cable handles and keeping your arms straight bringyour arms out and towards the front of your body.
3. Return to the starting position and repeat.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
TG Chest Fly Incline
1. Start by sitting on the board facing away from the machine.
2.Holding onto the cable handles and keeping your arms straight bringyour arms out and up towards the front of your body. Your hands shouldend up in front of your body and up above your head.
3. Return to the starting position and repeat.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
TG Forearm Curls
1. Start by lying on the angled pad with your head towards the top.Grab onto the handles and place your forearms on the pad.
2. Proceed to curl your wrists and hands up until full range of motionis met.
3. Return to the starting position and repeat according to theprescribed repetitions.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
TG Seated Reverse Fly
1. Start by sitting on the machine facing the top and grab onto bothhandles.
2. Keeping your arms straight bring your hands out to the side untilyour arms are parallel.
3. Return to the starting position and repeat for the desiredrepetitions.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
TG External Rotation
1. Start by sitting sideways on the machine and grabbing a handle withyour outer hand.
2.Keeping your elbow against your body rotate your hand outward until youhave reached full range of motion. Make sure your elbow stays stableand does not move.
3. Return to the starting position and repeat for the desiredrepetitions
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
TG Single Arm Chest Fly
1. Start by sitting sideways on the machine holding onto a handle withone arm.
2. Keeping your arm straight bring it out and across the front of yourbody.
3. Return to the starting position and repeat until you meet thedesired repetitions.
4. Repeat with the other arm.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
TG Chest Press
1. Start by sitting on the board facing away from the machine.
2. Holding onto the cable handles press your arms out in front of yourbody to an extended position.
3. Return to the starting position and repeat.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
TG Close Chest Press
1. Start by sitting on the board facing away from the machine.
2.Holding onto the cable handles press your arms out in front of yourbody to an extended position. Keep your arms in close to your bodywhile performing this chest press.
3. Return to the starting position and repeat.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
TG Decline Chest Press
1. Start by sitting on the board facing away from the machine.
2.Holding onto the cable handles press your arms out and down in front ofyour body to an extended position. Your hands should end up downtowards your waist.
3. Return to the starting position and repeat.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
TG Single Arm Chest Press
1. Start by sitting on the board facing away from the machine.
2. Holding onto the cable handles press one arm out in front of yourbody to an extended position.
3.Return to the starting position and repeat with the same arm or you canalternate arms until the desired repetitions are met for each arm.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
TG Parallel Chest Press
1. Start by sitting on the board facing away from the machine.
2.Holding onto the cable handles press your arms out in front of yourbody to an extended position. Keep your palms facing towards the insideduring the movement.
3. Return to the starting position and repeat.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
TG Reverse Chest Press
1. Start by sitting on the board facing away from the machine.
2.Holding onto the cable handles press your arms out in front of yourbody to an extended position. Keep your palms facing up towards theceiling during the movement.
3. Return to the starting position and repeat.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
TG Reverse Decline Chest Press
1. Start by sitting on the board facing away from the machine.
2.Holding onto the cable handles press your arms out and down towardsyour waist to an extended position. Keep your palms facing up duringthe movement.
3. Return to the starting position and repeat.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
TG Reverse Incline Chest Press
1. Start by sitting on the board facing away from the machine.
2.Holding onto the cable handles press your arms out and up in front ofyour body to an extended position. Keep your palms facing up during themovement.
3. Return to the starting position and repeat.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
TG Wide Chest Press
1. Start by sitting on the board facing away from the machine.
2.Holding onto the cable handles press your arms out and away of yourbody to an extended position. Your hands will be wider than yourshoulders when at full extension.
3. Return to the starting position and repeat.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
TG Lying Lateral Raise
1. Start by lying on your back with your feet towards the top of themachine.
2. Grab both handles with your arms straight at your side.
3. Keeping your arms straight pull them out to the side until theyreach shoulder level.
4. Return to the starting position and repeat for the recommendedrepetitions.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
TG Lat Fly
1. Start by lying on the board with your head at the top and grab thehandles with your arms straight overhead.
2.Keeping your arms straight pull them down and out until they areparallel with your body again and your hands are at your waist.
3. Return to the starting position and repeat according to therecommended repetitions.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
TG Supine Lat Pulldown
1. Start by lying down on your back with your head towards the top.Reach up and grab the handles with your arms extended.
2. Pull down on the handles until your arms are bent and your hands arenear your shoulders.
3. Return to the starting position and repeat according to therecommended repetitions
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
TG Close Grip Pulldowns
1. Start by lying down on your back with your head towards the top.Reach up and grab the handles with your arms extended.
2.Pull down on the handles keeping your elbows and arms close to yourbody until your arms are bent and your hands are near your shoulders.
3. Return to the starting position and repeat according to therecommended repetitions
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
TG Reverse Grip Pulldowns
1.Start by lying down on your back with your head towards the top. Reachup and grab the handles with your arms extended and your palms facngthe floor.
2. Pull down on the handles until your arms are bent and your hands arenear your shoulders.
3. Return to the starting position and repeat according to therecommended repetitions
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
TG Lat Row
1.Start by sitting on the board facing the top of the machine. Grab thehandles and pull towards your hips keeping your back flat and upright.
2. Make sure you pinch your shoulder blades together as you pullbackwards.
3. Return to the starting position and repeat according to therecommended repetitions.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
TG High Row
1.Start by sitting on the board facing the top of the machine. Grab thehandles and pull towards your shoulders keeping your back flat andupright.
2. Make sure you pinch your shoulder blades together asyou pull backwards and keep your elbows high and even with your hands.
3. Return to the starting position and repeat according to therecommended repetitions.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
TG Parallel Row
1.Start by sitting on the board facing the top of the machine. Grab thehandles and pull towards your shoulders keeping your back flat andupright. Keep the palms of your hands facing each other and keep yourelbows close to your body.
2. Make sure you pinch your shoulder blades together as you pullbackwards.
3. Return to the starting position and repeat according to therecommended repetitions.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
TG Reverse Row
1.Start by sitting on the board facing the top of the machine. Grab thehandles and pull towards your shoulders keeping your back flat andupright. Keep the palms of your hands facing the floor during themovement.
2. Make sure you pinch your shoulder blades together as you pullbackwards.
3. Return to the starting position and repeat according to therecommended repetitions.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
TG Single Arm Row
1.Start by sitting on the board facing the top of the machine. Grab onehandle and pull towards your shoulder keeping your back flat andupright.
2. Make sure you pinch your shoulder blade together as you pullbackwards.
3. Return to the starting position and repeat according to therecommended repetitions. Then repeat with the other arm.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
TG Alternating Bicep Curl
1. Start by straddling the board facing the machine.
2. Curl one arm at a time up towards your shoulder.
3.Return to the starting position to repeat for the desired repetitionsor you may alternate back and forth until all repetitions are met.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
TG Supine Single Arm Curl
1. Start by lying on your back with your head towards thebottom.shoulder.
3. Return to the starting position to
2.Curl one arm at a time towards your repeat for the desired repetitionsor you may alternate back and forth until all repetitions are met.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
TG High Cross Row
1. Start by sitting on the board facing the machine.
2. Grab opposite handles and proceed to pull yourself up towards thetop in a rowing fashion.
3. Keep your arms and elbows high and end up at shoulder height.
4. Return to the starting position and repeat.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
TG Low Cross Row
1. Start by sitting on the board facing the machine.
2. Grab opposite handles and proceed to pull yourself up towards thetop in a rowing fashion.
3. Keep your arms and elbows low and end up at waist when finished.
4. Return to the starting position and repeat.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
TG Reverse Crunch
1. Lie on your back with your head towards the top of the board.
2. Use your arms to hold yourself in place proceed to curl your legs uptowards your shoulders.
3. Try not to use momentum to lift your legs.
4. Return to the starting position and repeat.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
TG Front Raise
1. Sit on board facing away from the machine.
2.With your arms and cable handles at your hips raise your arms up andout in front on you keeping your arms straight and close to your body.
3. Return to the starting position and repeat.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
TG Rear Delt Raise
1. Start by kneeling on the machine with your head towards the top.
2.Holding a handle in each hand proceed to pull yourself up towards thetop keeping your arms straight throughout the movement.
3. Your hands will come down and end up down at your waist.
4. Return to the starting position and repeat.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
TG Dips
1. Start by lying on your back with your head towards the top.
2. Place your hands on the fixed bars and proceed to lower yourself bybending your elbows.
3. Once your elbows are bent to about 90 degrees then extend them tofull extension.
4. Continue to repeat this movement until all repetitions are met.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
TG Hamstring Curl
1. Lie on your back with your feet towards the top and anchored inplace.
2.Proceed to straighten your legs until fully extended and then pullusing your hamstrings until you have returned to the starting position.
3. Repeat for the desired repetitions.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
TG Hip Abduction
1.Start by sitting on the machine facing the top. Hold the handles withyour hands and then place your feet inside the cables.
2. Proceed to push the cables towards the outside with your feet sothat your legs spread apart.
3. Return your legs to a relaxed state and then repeat pushing thecables outward and your legs spreading.
4. Repeat for the desired repetitions.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
TG Hip Adduction
1. Start by sitting sideways on the machine and wrap the cable or usean attachment to attach to your thigh or lower leg.
2. Proceed to open your leg up so that you slide towards the bottom ofthe machine.
3. Pull your leg back in towards your other leg and then repeat for thedesired repetitions.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
TG Lying Hip Adduction
1. Start by lying on your side parallel with the machine. Place theattachment around your ankle.
2. Proceed to raise your leg up to the starting position.
3.Pull your leg down until it is parallel with your body and then returnit to the starting position and repeat for the desired repetitions.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
TG Hip Extension
1. Lie on your back with your head towards the top and place the ankleattachment around your ankle.
2. Proceed to the starting position with your leg up in the air.
3. Pull your leg down towards your other leg. Return to the startingposition and repeat for the desired repetitions.
4. Repeat with the other leg.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
TG Jacknife
1. Start by placing your knees on the slide board and your hands on theground at the bottom of the machine.
2. Bring your knees in towards your chest and then reverse yourdirection and extend your legs out until straight.
3. Repeat this until your desired repetitions have been met.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
TG Single Leg Jacknife
1. Start by placing one leg on the slide board and your hands on theattachment.
2. Slide your knee forward until it comes close to your chest. Reversedirection until your leg is straight again.
3. Repeat for the desired repetitions.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
TG Seated Lateral Raise
1. Start by sitting sideways on the machine and grabbing the cable withyour outside hand.
2. Keeping your arm straight pull the cable handle out and away fromyour body until your arm is parallel with your body.
3. Bring the cable handle to about shoulder height or a little higherat the completion of the exercise.
4. Repeat for the recommended repetitions and then complete with theother arm.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
TG Kneeling Lateral Raise
1. Start by kneeling on the board and grabbing onto the cable handlewith your outside hand.
2. Keeping your arm straight pull the cable handle out and away fromyour body until your arm is parallel with your body.
3. Your hand should be at shoulder level or a little higher whencompleted.
4. Repeat for the recommended repetitions.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
TG Shrug
1. Lie on your back with your feet at the top and hold onto bothhandles with your arms at your sides.
2. Keeping your arms at your sides shrug your shoulders until fullrange of motion is reached.
3. Return to the starting position and repeat for the desiredrepetitions.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
TG Situp and Curl
1. Start by anchoring your feet at the top of the machine and lie onyour back.
2. Proceed to crunch up and pull your body towards the top using yourhamstrings.
3. Once you have reached the top then return to the starting positionand repeat for the desired repetitions.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
TG Ski Squat
1. Start by lying on the machine and your feet close to each other.
2. Proceed to squat down and shift your knees to one side just outsideyour foot stance.
3. Return to the starting position and repeat shifting your knees tothe opposite side.
4. Return and repeat for the desired repetitions alternating back andforth.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
TG Sprint Start
1. Start by placing one foot at the bottom of the machine and place theopposite knee on the machines pad.
2.From a bent leg starting position push off until your planted leg isfully extended. Return to the starting position and repeat.
3. Switch legs and repeat.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
| |
TG Squat
1. Start by lying on the machine and your feet on the platform at thebottom.
2. Proceed to squat down until your full range of motion is achieved.
3. Press with your feet to return to the starting position and repeatfor the desired repetitions.
Trainer's comments:
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Resistance |
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TG Squat Jump
1. Start by lying on the machine and your feet on the platform at thebottom.
2. Proceed to squat down until your full range of motion is achieved.
3. Press with your feet as hard as you can to jump off the platformwith your feet.
4. Land and return to the starting position to repeat for the desiredrepetitions.
Trainer's comments:
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TG Single Leg Sideways Squat
1. Lie on your side and place your outside foot on the platform.
2. Holding your other leg off the platform lower yourself into asquatted position.
3. Return to the starting position by standing back up until your legis extended.
4. Repeat for the desired repetitions and then repeat with the otherleg.
Trainer's comments:
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TG Single Leg Squat
1. Lie on your back and place one foot on the platform.
2. Holding your other leg off the platform lower yourself into asquatted position.
3. Return to the starting position by standing back up until your legis extended.
4. Repeat for the desired repetitions and then repeat with the otherleg.
Trainer's comments:
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TG Single Leg Squat Jump
1. Lie on your back and place one foot on the platform.
2.Holding your other leg off the platform lower yourself into a squattedposition. Push off the platform with enough force for your foot toleave the platform.
3. Land on the platform and return to the starting position.
4. Repeat for the desired repetitions and then repeat with the otherleg.
Trainer's comments:
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TG Standing Single Leg Squat
1. Start by standing to the side of the machine and placing your insidefoot on the machine.
2. Proceed to squat down with the leg fixed on the ground and allow theother leg to slide with the pad towards the bottom.
3. Stand back up using the leg fixed on the ground and repeat for thedesired repetitions.
4. Repeat with the other leg.
Trainer's comments:
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TG Prone Leg Extension
1.Start by lying face down with your head towards the top. Attach thecable to your ankle with your knee starting in a bent position.
2. Proceed to extend your leg toward the pad until it is straight.
3. Return to the starting position and repeat according to therecommended repetitions. Repeat with the other leg.
Trainer's comments:
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TG Leg Lifts
1. Start by lying on the bench with your head towards the top and grabonto the support bar at the top.
2. Keeping your legs semi straight bring them up until your legs are 90degrees to your body.
3.Slowly lower your legs keeping them straight until they are parallelwith your body. Make sure to not arch your back as you lower your legs.
4. If you find that you are arching your lower back then don'tlower your legs as far. Once your abs get stronger you will be able tolower your legs farther.
Trainer's comments:
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TG Single Leg Lift
1. Start by lying on the bench with your hands holding onto the supportbar.
2. With your knees bent simultaneously extend one leg straight up andthe other leg straight out.
3. Return to the starting position and repeat with the opposite leg.
4. Continue until the desired repetitions have been met.
Trainer's comments:
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TG Sissy Squats
1. Start by lying on the bench with your head towards the top.
2.Proceed to squat down staying up on your toes and allowing your kneesto extend over your feet and your hips to come up off the pad.
3. Return to the starting position and repeat according to the desiredrepetitions.
Trainer's comments:
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TG Leg Thrusts
1. Start by lying on the bench and placing on ankle into the strap.
2. Starting with your leg bent proceed to press your foot out and awayfrom your body until your leg is extended.
3. Return to the starting position and repeat according to the desiredrepetitions.
4. Repeat with other leg.
Trainer's comments:
| | Sets | Reps | Weight/
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TG Low Back Extension
1.Start by kneeling on the pad and holding the cable with your handsclose to your body. Keep your chest close to your knees at the start.
2. Proceed to raise yourself up by extending your lower back until yourupper body is upright.
3. Return to the starting position and repeat according to therecommended repetitions.
Trainer's comments:
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TG Reverse Lunge
1. Start by placing one foot on the floor and the other foot on the padbehind you.
2. Extend your back foot causing you to bend the front knee and go intoa lunged position.
3. Once you have reached full range of motion then press your frontfoot into the floor and stand up using your front leg.
4. Repeat for desired reps and then repeat with the other leg.
Trainer's comments:
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TG Forward Lunge
1. Start by placing one foot on the floor and the other foot on the padin front of you.
2. Extend your front foot and bend your knee causing you to lungeforward.
3.Once you have reached full range of motion then pull your front footinto the pad and backwards. Proceed to stand up using your front leg.
4. Repeat for desired reps and then repeat with the other leg.
Trainer's comments:
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TG Lateral Lunge
1. Start by standing at the end of the machine parallel with it.
2.Place your inside foot on the pad and proceed to extend your foot upthe machine and bend your outside leg into a lunged position.
3. Repeat for the desired repetitions and then switch to the other leg.
Trainer's comments:
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TG Behind the Head Military Press
1. Start by lying on your back with your head at the bottom.
2. Holding onto the bar push with your hands until your arms areextended.
3. Lower yourself back to the starting position and repeat for thedesired repetitions.
Trainer's comments:
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TG Toes in Squat
1. Lie on your back and place both feet on the platform with your toespointed inward.
2. Lower yourself into a squatted position.
3. Return to the starting position by standing back up until your legsare extended.
4. Repeat for the desired repetitions.
Trainer's comments:
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TG Toes Out Squat
1. Lie on your back and place both feet on the platform with your toespointed outward.
2. Lower yourself into a squatted position.
3. Return to the starting position by standing back up until your legsare extended.
4. Repeat for the desired repetitions.
Trainer's comments:
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TG Straight Arm Pulldown
1. Start by kneeling on the machine and holding onto both handles withyour arms outstretched above your head.
2. Proceed to pull your arms down and towards your hips while keepingthem straight.
3. You will sit up to a kneeling position while completing thismovement.
4. Return to the starting position and repeat for the desiredrepetitions.
Trainer's comments:
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Resistance |
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TG Prone Breaststroke
1. Lie face down on the machine and hold both handles with your armsoutstretched above you.
2. Keeping your arms straight bring them out to the side and down untilthey are beside your hips.
3. Return to the starting position and repeat for the desiredrepetitions.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
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TG Torso Twist
1. Start by sitting sideways on the machine and and hold onto thehandle with both your hands.
2. Keeping your arms straight and pull them across your body until fullrange of motion is reached.
3. Return to the starting position and repeat for the desiredrepetitions.
4. Repeat with the other side.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
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TG Kneeling Tricep Kickback
1. Start by kneeling on the machine and hold a handle in each hand.
2. Keeping your elbows at your sides extend your hands down and backuntil your arms are extended.
3. Return to the starting position and repeat for the desiredrepetitions.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
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TG Reverse Tricep Kickback
1. Start by kneeling on the machine and hold a handle in each hand withand underhand grip palms facing up.
2. Keeping your elbows at your sides extend your hands down and backuntil your arms are extended.
3. Return to the starting position and repeat for the desiredrepetitions.
Trainer's comments:
| | Sets | Reps | Weight/
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TG Tricep Pressdown
1. Start by lying on your back and hold a handle in each hand.
2. Keeping your elbows at your sides extend your hands down until yourarms are extended.
3. Return to the starting position and repeat for the desiredrepetitions.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
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TG Single Arm Overhead Tricep Press
1. Start by sitting on the machine and holding a handle with one handbehind your head.
2. Keeping your elbow above your head extend your hand up until yourarm is extended.
3. Return to the starting position and repeat for the desiredrepetitions.
4. Repeat with the other arm.
Trainer's comments:
| | Sets | Reps | Weight/
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TG Single Arm Reverse Tricep Ext.
1.Start by sitting on the machine and holding a handle with one handbehind your head and your hand with your palm facing down.
2. Keeping your elbow above your head extend your hand up until yourarm is extended.
3. Return to the starting position and repeat for the desiredrepetitions.
4. Repeat with the other arm.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
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TG Rear Delt Pull
1. Start by kneeling on the machine and hold onto both handles.
2. Using one arm at a time pull your hand towards your shoulder andtwist your body slightly while doing this.
3. Return to the starting position and repeat or switch arms and pullwith the other side.
4. Repeat for the desired repetitions.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
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TG Reverse Fly Cross
1. Start by sitting on the machine with your legs off the sides andhold onto both handles.
2. Keeping your arms straight pull your hands out and away from yourbody until they are parallel with your body.
3. Make sure to pinch your shoulder blades together as you do this.
4. Return to the starting position and repeat.
Trainer's comments:
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TG Kneeling Reverse Fly
1. Start by sitting on the machine with your legs off the sides andhold onto both handles while leaning forward.
2. Keeping your arms straight sit up and pull your hands out and awayfrom your body until they are parallel with your body.
3. Make sure to pinch your shoulder blades together as you do this.
4. Return to the starting position and repeat.
Trainer's comments:
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Resistance |
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TG Prone Reverse Fly
1. Start by lying on the machine face down and hold onto both handles.
2. Keeping your arms straight pull your hands out and away from yourbody until they are parallel or behind your body.
3. Make sure to pinch your shoulder blades together as you do this.
4. Return to the starting position and repeat.
Trainer's comments:
| | Sets | Reps | Weight/
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TG Kneeling Row
1. Start by kneeling on the machine and holding onto both handles.
2.Proceed to pull your hands up towards your shoulders and your elbowsback. Make sure you pinch your shoulder blades while completing thismovement.
3. Return to the starting position and repeat for the desiredrepetitions.
Trainer's comments:
| | Sets | Reps | Weight/
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TG Lying Single Arm Lateral Raise
1. Start by lying on your side with your head towards the bottom. Grabone handle with your upper hand.
2. Keeping your arm straight pull your arm up and out away from yourbody until it is parallel with your shoulders.
3. Return to the starting position and repeat for the desiredrepetitions. Repeat with the other arm.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
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TG Seated Lateral Raise Crossover
1. Start by sitting on the machine and grab the handle on the oppositeside of the hand you are using.
2. Keeping your arm straight pull your arm out and away from your bodyuntil it is parallel with your body.
3. Return to the starting position and repeat for the desiredrepetitions. Complete with other arm.
Trainer's comments:
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TG Supine Lateral Crossover
1. Start by lying on your back with your feet at the top and hold ontothe opposite handle.
2. Keeping your arm straight raise it up and over so that it ends upabove and away from your head.
3. Return to the starting position and repeat for the desiredrepetitions. Repeat with the other arm.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
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TG Row and Curl
1. Start by kneeling on the machine and hold onto both handles.
2.Simultaneously pull the handles up towards your chest and curl yourarms at the same time. This will be a combination between a row andbicep curl.
3. Return to the starting position and repeat for the desiredrepetitions.
Trainer's comments:
| | Sets | Reps | Weight/
Resistance |
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TG Internal Rotation
1. Sit sideways on the machine and hold onto one handle with your hand.
2.Keeping your elbow pinned at your side rotate your hand and lower armin and across your body. You are just rotating your shoulder so don'tallow the elbow to move forward at all.
3. Return to the starting position and repeat for the desiredrepetitions.
Trainer's comments:
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