Total Gym Workout Routines

Total gym workout routines, multiple 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 focus on toning up, and not to focus on muscle building, the sets and reps listed are focused more on muscle building.


Workout one

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

Lat rows - muscles trained - upper back - biceps - 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 - thighs - 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


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 - muscles trained - abdominals - 80 reps


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 - muscles trained - abdominals - 60 reps


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