OK I'm gonna try to remember everything I did this morning on the Total Gym. Turns out it was ten different exercises! Hence the "Total Gym" !! I had the inclination, as usual, 2nd to the top or 7 out of 8. The top is saved for the middle pulley foot hooks strap rope attachment - also used for pull ups and chin ups.
I kept the middle pulley attached for more of a cardio and less of a "max out" routine. So I was working about 50 pounds of weight - at the 7 of 8 inclination and doing about 20 reps:
1) Bicep curls while sitting facing the tower (this works a different part of the bicep in contrast to lying face up for bicep curls which I did not do this morning). You can also sit facing away from the tower to do bicep curls - I have only done that once before! So three different bicep curl options.
2) Chest presses (works the pecs like a push up or bench press).
3) Supine (facing up) pull ups - this is where you hang and pull it over with your arms stretched out over your head. As qigong master Chunyi Lin emphasizes - modern civilization does not have enough exercise with our arms over our head.
4) Butterfly "swimming" lat pulls - inspired by Esther Williams swimming pool scene - so prone facing down.
5) Triceps - face down prone tricep pulls.
6) face up supine inverted (head at bottom of sliding board) lat pulls - this is the same as when people use dumb bells to pull their arms up. You have to lower the inclination for this as that Deltoid muscle really gets worked hard. So I was working about 25 lbs of weight (or 12 in each arm).
7) Ab crunch accessory - really burns the upper ab muscle!!
8) military shoulder press up bar accessory - prone with head facing down.
9) Butterfly chest flies - sitting up on board.
10) Rear delt flies. I kneeled on the bench for these.
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