Total Gym Shoulder and Back Workout (20 Min)

Here's a shoulder and back workout using a Total Gym (or Weider Ultimate Body Works) that is time efficient enough that you can finish in about 20 minutes. This would be a good one to chain together with another shorter workout such as the arm one I just did a couple videos ago. I also add a couple of exercises I don't think I've shown before in my videos yet. Thanks again for watching!

0:00 - Intro / Workout Details
0:48 - Circuit 1: Inverted Press / Supine Pull over
5:50 - Circuit 2: Supine Lateral Shoulder Raise / Handle Grip Pull up
13:32 - Circuit 3: Rear Delt Fly / Handle Grip Reach and Row

Total Gym Links:
 

Other Cheaper Sliding Benches

Other Stuff I use and recommend:
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Dumbbells I recommend (occasionally 100lb pair are of stock)
Tube Style Resistance Bands I use. (Write a review and they send you $20 Amazon gift card)
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Cardio Equipment I use/recommend
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Supplements I'm currently using:
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DISCLAIMER:
Primitive Home Fitness YouTube channel is not responsible for any injuries, illnesses, or death sustained from following the exercises demonstrated or fitness advice discussed in this video. By following the information and performing the exercises provided, you are responsible for any and all injuries sustained. It is strongly recommended you consult your physician before starting any exercise or diet program.
Links included in this description might be affiliate links. If you purchase a product or service with the links that I provide, I may receive a small commission. Please know that I include affiliates that I personally have investigated / personally use and feel that they would be of value to you. There is no additional charge to you! Thank you for supporting this channel so I can continue to provide you with free content each week

[voidisyinyangvoidisyinyang]

Wow I finally moved the carbiners off the swivels onto the back post for that last pull row exercise - very awesome. Now I'll try doing a pull up with it set up like that. This is a great 3 circuit back/shoulder workout. thanks - Wow - so much better than the bar attachment for pull ups!!

[silviomassa]

Thank you Mike for this circuit on shoulders I am loving my Total gym been using it for 3 weeks now keep the videos coming Brother God Bless

[Mojomofo]

this is great stuff. very helpful for developing a starting program for a beginner. thanks much.

[Mojomofo]

This is great stuff. Perfect for developing a solid program for a beginner. thanks much

[healingenso]

I already do the pull-overs. Easy to adapt to work around an elbow injury on one arm - I just don't lock out. There's a whole bunch of us older guys, working around lifelong injuries. I do about 10-15 different exercises daily and have several modified to avoid old injuries. But I am going to steal the first, inverted press, because it should fit into my routine nicely.

[casper]

You’re welcome! My comments are just a token of gratitude for putting these videos out. Like many people I gained a lot of weight - from 180 to 230 lbs - during the quarantine. I’m in A Canadian city where gyms are still in lockdown. My goal is to just start small and your workouts are a good way to be familiar with working out at home. How much do you weight currently? You look quite massive - and is there a way for us to see your full physique like bodybuilder style minus the trunks lol ? I’m about your height I feel (I’m 5’11) and we have the same kind of stocky frame - that’s why I think you’re a great compass for body goals for the next 6 months.

[chaddickens]

That modified row looks interesting. I need to try that.

[a]

idk if its just me but I find putting my hands on the actual floor works best for the inverted press. seems to engage the back muscles around the shoulder blades really well

[InEhlersWeTrust]

Great workout! Thanks for the content. :) I do have a question I'm considering getting the Powerblock Pro Series Exp 5-50. My reasoning for paying more and going Pro Series is that I could add the Pro Series Straight Bar accessory - have you seen that? I want to add Les Mills Pump classes for the variety. It's challenging when looking and comparing the Powerblock Elite and Sport models but they are not compatible with the straight bar accessory. Oh and thanks for that video recently with the Undersun bands. :)

[easternyellowjacket]

0:55 I have done these on my back and they are more difficult than lying on your chest. Hopefully it isn't bad doing them on your back...?..

[juggernauts]

Tried using handles with carabiners instead of pull-up bar for pull-ups and got pec strain on both sides of my chest. Have you had this issue with the handles?

[casper]

You should wear more tank tops and shorts! I looked at your older videos and you in tank top looks more impressive and inspiring because we can see the muscles more.

[edwardgomez]

Looks like you have the Fit Signature Series. Will it accommodate a Dip Accessory?

[casper]

I’m giving myself 6 months from now to shed all the fat I gained. Is there a place for your followers to leave a testimony of sorts - I kinda want to put a public accountability / commitment of sorts and as I reviewed your videos I think ill follow your setup. And hopefully that will also help your other followers to see that the workouts do work

[whiteknucklestormchasing]

Do you incorporate horizontal rows, and or pull ups using your squat stand, suspension straps or rings? I don't understand the thoughts behind a man at your fitness level doing so called pull ups on a TG? Seems like an exercise for people who can't do 1-3 convention pull ups like women, children, older and obese folks. Same thing for TG dips. Not saying strong people should never do them, just seems like very capable people like yourself would get more bang for their effort doing conventional pull ups and dips. I understand this is a sliding bench channel and what you're doing. I just can't help but chuckle watching big strong guys doing assisted pull ups and dips on a TG.