Wednesday, February 25, 2026

List of 49 different Total Gym resistance BUFF exercises (hoop strap extensions, swivels and 3.25" wide resistance bands)

 @harambe894

the machine you are using is CRAZY. you can do everything with it
I really like that cable machine. You can do every exercise on it. 😮
 Burn Under Full Force aka BUFF on Total Gym

 1) Skull crushers by grabbing hoop straps (triceps as overhead extension)

2) extended Arm supine lat Pullover (stretched out arms) overs with hoop straps removed (shoulders/delts/triceps)

3) Chest Press (Pectorals with two resistance bands, 3.25" wide)

4) Bicep curls (supine, facing tower, back to tower, kneeling back to tower) with one resistance band

5) Shoulder Press (supine facing tower) with one resistance band 

6) inverted supine shoulder press (also prone inverted with press bars attachment), lower height with two resistance bands)

 6) facing forward deltoid pulls (frontal raises)

7) supine side lat inverted (feet facing tower) deltoid raises

 8) Face Pulls (trapezoids) with two bands

9) Rows (shoulder upper back muscles - two resistance bands)

10) squats (one leg, one resistance band or two legs, two to four resistance bands, etc)

11) heel calf raises

12) Leg Pulls (hamstrings curls with wing bar attachment)

13) Pilates attachment pulley ankle strap leg pulls (forward and side facing)

14) Lunges (facing the tower or try with one foot on squat board and other on the board incline or just foot to the side by squat board)

15) Sideway Leg pushes (works hip abduction and adduction muscles)

 16) Tricep tucks with bar (supine, lying on your back) 

17) Tricep kickbacks (lying down aka prone) 

18) pull ups (supine)

19) Chin ups (lying down)

20) pull ups (lying down)

21) Chest flies

22) dips (latissimus dorsi) with dip bars attachment

23) Ab Crunchers (attachment) 

 24) Preacher curls (forearm curl with knees up, facing tower or lying curl with elbows on top edge of board)

25)  aerobic jogging supine (no resistance band) aka Plyometric Split/Jump Squats

 26) Lat pulls (supine, pulling to shoulders)

27) Basic Pullover Crunch  (tricep tucks without bar)

28) cross over tricep crunch

 29) Overhead presses with back to the tower

30) Side twists (oblique rotation)

31) one arm side deltoid (keep arm tight against side to isolate the delt)

 32) Rear deltoid fly with cross grip

33) supine front deltoid pulls (lying on the board)

 34) Iron cross 

35) Tricep dips (lying down, using dip bars)

36) Kneeling lat pull down (facing the tower)

37) single arm row (while on one knee)

38) Tricep kickbacks on knees  

39) single leg side facing squat (works glutes)

40) squat stand chest press 

41) lower leg raise (with arms stretched over head, supine) 

42) prone squat with feet on the squat board

43) glute bridge with feet on squat board

44) Knee extension with ankle straps and prone to board - (I have not tried this yet) works quads

 

 Mike made a vid of 50 different Total Gym exercises

 45) glute kick back again with ankle strap

 46) seated facing tower leg curl (instead of using the wing bar attachment, inverted) 

47) seated knee extension - (facing away from tower) for quads

 48) lat wide pull down (to sides) prone facing tower or see 36) kneeling (for butterfly strokes)

 49) Supine butterfly chest presses

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