Total Body Works 5000 / Total Gym Style Workout Plan?

affacat

Does anyone know of a solid workout routine for one of these machines? I have the Total Body Works 5000, but it's essentially the same thing as the Chuck Norris Total Gym with slightly different settings, etc.

I'm looking to do a solid upper body / core workout, not trying to get huge, just fit. However, right now, I'm basically just making up exercises that seem to make sense to me... google has failed me (I've found a few mentions of exercises, but no images/diagrams/full plans).

The resistance of the machine seems solid and should be able to build the amount of muscle I want (I can certainly wear myself out on it). I just don't really know what exercises to do. Nor, really, proper set/rep type info.

Thanks.

affacat

Looks like this:



4 cords at the bottom that add significant resistance. board slides up and down. 6 or so different inclines.

And... me (i am not the guy in the picture, obviously) with no idea what I should be doing with it other than the obvious curls, rows, etc.