
Old Skool Total Gym vid 1999

I tried this stretch this morning - you have to make sure the foot strap is positioned correctly and your leg needs to be slightly turned forward so the femur bone doesn't smash into the hip socket...
Advanced Total Gym training program. Everything is fairly higher volume 8-20 rep range with probably 3-5 sets on an exercise: Mondays and Thursdays Upper body. Tuesdays and Friday Lower body:
Upper Body: start with
1) shoulder military presses then 2) Butterfly chest flies then 3) Bench
chest press then 4) front deltoid raise (seating forward). then 5) Side
deltoid raise (inverted on back lateral flies). ..then seating facing
tower: 6) Rear deltoid flies (raise)...7) seated bicep curl facing tower
8) laying back supine bicep curl 9) supine (facing up) "ab crunch"
tricep arm pull over (straighter the arms, the more difficult) 10)
Twister seated ab pulls 11) seated row pulls - with feet on the wing bar
attachment to push away 12) pull up (with weight attached) 13) seated
"high pull" - pull handles straight up over shoulders
Lower Body 14)
hamstring curl leg pull with wing bar attachment 15) one legged squat
16) toe raises 17) Lunges towards the tower 18) hip adductor exercise
(feet on outside cable to pull legs apart) 19) hamstring pull supine
(back on board with foot in pulley strap) 20) inner thigh adductor
stretch pull with foot pulley hook strap 21) tricep pull (supine on
back) 22) tricep kick back with hands facing up while kneeling facing
tower 23) The surfer - tricep kick back with hands facing down and back
leaning forward and going back up 24) Side bends - keep hands at side
with cables while supine facing up and bend trunk laterally to each side
25) twister again!
13 exercises for upper body
12 exercises for lower body
So 25 exercises in all.
What's not included? Iron Cross. Chin Ups. two-legged squats. Ab crunches. plenty more if you really think about it....still the above exercise program covers enough!
So here is the Total Gym flip chart giving the same above "advanced" program
They include some of the upper body in day 2 though - strange.

I think that's a different lady also than the VHS training vid - because she is more flexible! Wow.
Pullups work your back a bit more and your biceps a bit less vs.
chinups. Pullups are harder, especially if you do them from a real
dead hang, but for me have lead to ridiculously large lats and
deltoids. They also work your biceps quite a bit, so it's not like
they're being neglected.
You can work in plenty of variations as well, such as wide-grip,
and parallel grip pullups, to get a bit more targeted/strenuous
workouts. When you can rock pullups, you'll be an all-star at chinups,
but not vice versa.
https://www.reddit.com/r/Fitness/comments/h4waq/lat_pull_down_vs_chin_ups/