Multi Gym Workout that Works All Muscles

 

Updated 22 February 2023

The multi-station home gym is as close to an all-in-one gym as you can get. When setting up your home gym, this is a machine you can’t look past. It contains a variety of stations that allow you to perform a myriad of exercises without needing an endless list of machines.

It is also flexible enough to allow you to add different gym accessories to enhance your workouts, so that you can always try out new exercises and get the most out of your machine.

We’ve put together a home multi gym workout plan suitable for beginners and advanced level training. We have aimed to include exercises that you can do on most of our multi gym range and provided alternatives where a unique station may not be included.

What You Will Need for This Multi Gym Workout:

1. Multi station home gym

2. Revolving curl bar (optional)

3. Rubber coated weight plate (optional)

4. Water bottle

5. Sweat towel

 

Warm-up

Before getting started on Orbit’s multi gym workout, it’s essential that you warm up. Spend 3 - 5 minutes doing some stretching and massage the muscles using a massage roller. Comprehensive stretching is important in this workout as it targets all major muscle groups.

#1 - Pec Dec 

Your chest includes some of the largest muscles in your upper body, muscles you use intensively in everyday life. From carrying heavy bags to pushing doors or carrying kids, the chest is engaged frequently so it’s very important to build strength in these muscles.

Targeting the chest is also great for burning calories as it engages a large group of muscles, which allows you to use heavier weights and burn more calories. A large number of multi station gyms have a Pec Dec station as seen in the above exercise. The Pec Dec is designed to isolate the Pectoral muscles by eliminating the use of your triceps that are normally engaged during the Chest Press exercise.

Reps: 10 to 15

Sets: 3 to 5

Directions for Performing Pec Decs:

Before getting started set up the station to your desired weight. Choose a weight that you can easily perform 15 reps as a warmup set then increase the weight on each additional set. Adjust the seat so that the bottom arm pads are level with your chest and place your feet comfortably under the guard to reduce movement.

1. To start, grab the handles at the top of the pad or alternatively rest your knuckles against the bar as seen in our demonstration.
2. Ensure your forearms are up against the vertical pads with your elbows at chest level.
3. To perform the Pec Dec, squeeze your chest to bring the arm pads together in front of your chest until they almost touch.
4. As the arm pads are in front of you, hold for a couple of seconds and then slowly return to the pre stretch position.
5. Repeat for the given reps and sets. 

Trainer Tip:

The way to master this multi gym station exercise is by breathing properly through the movements. As you pull the pads towards your chest exhale and inhale as you move back to the starting position. If you are struggling to complete the reps without straining or rocking your body, reduce your weight.

#1B - Pec Fly on a Press Station

Some home gyms feature a Press Station with rotating arms or rotating pulleys allowing you to do Pec Flys. This movement requires recruitment of a larger amount of muscle fibres to stabilise your movement compared to the Pec Dec which isolates the Pectoral muscles.

Reps: 10 to 15

Sets: 3 to 5

Directions for Performing Pec Flys:

When performing a Pec Fly using rotating arms like those on our gym stations, we recommend bringing your arms to the closed position, one arm at a time and then slowly opening them to reach the starting position. This will help you to avoid any strain on your neck and shoulders throughout the exercise.

1. Sit up straight and plant your feet flat on the floor. Ensure your neck and shoulders are nice and relaxed.
2. In your seated position lean to the side to pick up the arm taking a vertical grip, rest it on your lap and repeat the movement picking up the other arm. Now with your palms facing forwards and with a slight bend in your elbow, bring the rotating arms extended in front of your chest, until your hands are roughly in line with your shoulder.
3. With a slight bend in your elbows, slowly open both arms fully until they are inline with your chest to bring you to the starting position.
4. In a smooth controlled motion, and again with a slight bend in your elbows, bring your arms together in front of your chest.
5. Pause for a second before opening your arms back to starting position, keeping good posture and activated pecs.

Trainer Tip:

To get the most out of this isolation exercise, it’s important to keep the slight bend in your elbows, ensuring you engage your pec muscles more effectively and don’t strain your arms. Remember to breathe in as you open your arms, and breathe out when you are bringing them back together.

#2 - Chest Press

Another great way to target your chest muscles is the Chest Press. This exercise can be done on various stations depending on your home gym. On many home gyms the Chest Press station is combined with a Pec Dec Station. The Pec Dec station easily converts to perform chest exercises with a simple pop-pin. This interchangeable station can be found on the following multi gyms in our range:

• Orbit Home Gym Single Weight Stack
• Orbit G600 Home Gym
• Orbit MAX1C Functional Training Home Gym

You can use the rotating arms on the Press Station, to do all sorts of press exercises including the Chest Press, Shoulder Press, Decline Press and Incline Press.

The Chest Press is a great way to increase chest strength and build muscle mass by targeting your pectoral muscles. Another benefit is that your back is fully supported giving you better posture and form. Further, the fact that you are fully seated helps to isolate only your chest muscles.

Reps: 10 to 15

Sets: 3 to 5

Directions for Performing Chest Press

Before you start your workout, make sure that your multi-gym is set up as needed. Adjust your seat to a comfortable level and make sure the handles are at chest height. Your arms should line up with the front of your chest. They should not start from behind your body. Push your back firmly against the back support.

1. Sit up straight and plant your feet flat on the floor. Ensure your neck and shoulders are nice and relaxed.
2. Grab the horizontal grip area of the handles with your palms facing forward.
3. Press your arms forwards in front of your chest slowly and steadily until your arms are fully extended, and pause slightly.
4. Bring your arms back to the starting position in a smooth, controlled motion.
5. Repeat for the recommended reps & sets.

Trainer Tip:

The pressing station allows you to target the muscles of your chest from all angles. The upper chest can be targeted by pressing up at a 45-degree angle, the lower chest can be targeted by pushing down at a 30-degree angle.

#3 - Dips

Next up in our multi gym workout is dips using the dip station. Dip exercises are a great way to build your upper body strength, particularly your shoulders. Your core will also be engaged as you need them to stabilise your body as you raise and lower yourself.

This multi-gym exercise uses your own body weight to build strength, plus you have the option to add weight if you are looking to increase the difficulty of the exercise. We recommend the Orbit Dipping Belt and a 10 - 20kg rubber coated weight plate.

Reps: 10 to 15

Sets: 3 to 5

Directions for Performing Dips:

1. Start by grabbing the parallel bars and hoist yourself up and straighten your arms.
2. Keeping your elbows at your side, lower your body until your triceps are parallel to the floor.
3. Once you are parallel, push yourself back up and straighten your arms.
4. Perform for the given reps & sets.

Trainer Tip:

The key to good form here is keeping your elbows tight to your sides, looking forward and engaging your abs.

#4 - Bicep Curls

The next exercise in our multi-gym workout is the bicep curl.

We’ve chosen this exercise because you can perform it on most standard multi-station gyms and it’s a great exercise to isolate your biceps. To perform a bicep curl, you will need to set a weight that will suit your strength level and training goals. While they may look straightforward, perfect form on bicep curls will ensure you stay safe and activate your arms perfectly.

Reps: 10 to 15

Sets: 3 to 5

Directions for Bicep Curls:

Most machines come with a revolving straight bar by default. This bar is versatile and can be used to do bicep curls, tricep pushdowns and upright rows. However, for bicep curls, we recommend opting for a revolving curl bar as it takes the stress of the elbow joint and puts the load onto the bicep.

As always, make sure you are set up properly before you start the exercise. Ensure your feet are planted firmly on the ground and your back is straight.

1. Grab the bar with your palms facing forward. Wrap your hands firmly around the handle. Ensure your shoulders are locked in and your core is engaged to avoid using your body to move the weight.
2. Bend your elbows while exhaling slowly. Bring the bar up to your chest in a smooth, controlled motion without arching your back, shrugging your elbows or moving your elbows.
3. Slowly return the bar to the starting position. Inhale steadily through this motion.

Trainer Tip:

Make sure you continue to breathe, inhale as you lift the weight and exhale when you slowly lower the weight. A good rule of thumb is 2 seconds to raise or lift the weight and 4 seconds to lower the weight. Make sure you keep your core contracted with your knees slightly bent.

#5 - Lat Pulldowns

Working out your back is important for plenty of reasons. It improves your posture giving you the tapered v look, it helps build the upper back, rear deltoids and biceps, it’s a great way to burn calories and it helps you avoid back pain as you get older.

We’ve included the lat pulldowns (sometimes called the cable pulldown) in our multi gym workout to target your latissimus dorsi; the big flat muscles across the middle of your back.

Reps: 10 to 15

Sets: 3 to 5

Directions for Lat Pulldowns:

Before getting into position, select your weight. Choose a weight that will allow you to complete the recommended reps and sets while maintaining good form. Next, adjust the thigh guard to make it tight but comfortable. This will prevent excessive movement. Make sure the bar is just slightly out of reach when sitting down.

1. Grasp the bar with a wide grip. Keep your torso straight, face forward and inhale.
2. Pull the bar down to the top of your chest, squeezing your shoulder blades together and taking a controlled deep breath as the bar comes down. While rocking back slightly is acceptable, try to avoid it if you can.
3. Once the bar is at the top of your chest, pause for a moment.
4. Return the bar to the start position in a controlled action while inhaling. Do not let the bar get pulled back up by the weights. Once the bar reaches the start position, repeat for the recommended reps and sets.

Trainer Tip:

You can vary the impact on the upper back muscles by varying the grip from wide to a closed reversed grip.

#6 - Vertical Knee Raises

To ensure your core is activated, we have included the vertical knee raise in our multi gym workout. Core exercises are essential for any fitness routine. Working the core trains the muscles around your abdomen, hips, pelvis and lower back to help improve your balance and give you better stability.

It’s important to note that not all multi-gyms will have this vertical knee raise station. Other machines may have an ab crunch station which you can also utilise to workout your core.

Reps: 10 to 15

Sets: 3 to 5

Directions for Vertical Knee Raises:

Position yourself on the parallel bars of the vertical knee raise station. Make sure your back is firmly against the backrest and rest your body on your arms.

1. Take a deep breath in. Lift your feet up off the support and allow your legs to dangle. Keep your legs relaxed and together.
2. Bend your knees and start slowly lifting them towards your chest. Exhale through the motion, keeping it steady and deliberate.
3. Bring your knees as high as you can while keeping your upper back on the backrest. The higher you can go, the more of your core you activate.
4. Once you’re at the top of your natural range of motion, inhale slowly and return your legs to the starting position. Do not let your legs fall. This should be slow and controlled.

Trainer Tip:

If you want to overload the abs you can keep your legs straight out in front of you or place ankle weights on your legs.

#7 - Seated Leg Extensions

Orbit’s multi-gym workout wouldn’t be complete without a leg workout. Your legs contain the biggest muscle groups in your body. Your glutes keep you upright and help you maintain good posture.

We’ve included the seated leg extension for this multi gym exercise because it targets your quadricep muscles and helps you build lower body muscle mass and strength. It’s also relatively easy to do, making it ideal for everyone from beginners to experts. You can simply add weight to increase the difficulty depending on your strength level.

Reps: 10 to 20

Rounds: 3 to 5

Directions for Seated Leg Extensions:

1.  Position yourself comfortably on the bench, with your back against the backrest and your arms holding the sides of the seat. Place your legs in position tucked in behind the padded bars. The pads should be just above the ankles.
2. Exhale slowly and extend your legs until your legs are almost straight. Make sure to avoid locking your knees.
3. Inhale and slowly return your legs to the starting position.

Trainer Tip:

A key part of performing leg extensions safely is to avoid using too much weight in the workout. This puts too much strain on the knees, which could cause serious damage. The goal is to perform a high number of reps at a decent weight, activating the quads throughout.

For more information on the benefits of training at home, see Why You'll Love These 6 Benefits of Having a Home Gym.

Cool Down

To finish your multi gym workout, we recommend cooling down to help your muscles recover. Try our effective cool-down exercises to ensure you stretch properly and bring your heart rate back to normal.