Resolution Ready Series Part 3 – Armed and Dangerous

Start the new year fresh with a new workout series that will challenge your body, burn those extra calories, and tone up your muscles to make 2020 your best decade yet.

This is the third workout of the Resolution Ready Series and it focuses specifically on your arms while integrating the core and leg muscles for stabilization. This arm workout will tone, define, and strengthen your upper body to leave you lookin’ armed and dangerous!


The Resolution Ready Series provides a fresh set of Total Gym workouts that can be performed on separate days throughout the week. There are a total of four workouts, each focusing on a specific muscle group to efficiently challenge your body. Here is the workout line up:

Workout #1: ABS IN GEAR

Workout #2: LEGS STRONG


Workout #4: BREATHLESS

If you happened to miss any of these workouts, please check out the previous blogs to learn the full program details.

• Aim to perform these workouts on separate days throughout the week.
• Continue performing these workouts for a period of time (3-4 weeks) to notice improvements.
• Feel free to incorporate other workouts into the mix based on your fitness goals.
• Maximize your results by including a clean diet, drink plenty of water, and take time to rest.

Let’s get you feeling Armed & Dangerous with the 3rd Resolution Ready Workout in the series.


Format: 3 circuits / 8 exercises
Accessories: Cables


Warm-up: (5 min.)

• Perform a series of movements that move in all ranges of motion to prepare your arms and core muscles for the workout.
• Do 15 reps per exercise for 2 sets.
• Examples: arm circles, chest openers, push-ups, planks, etc.


• Perform each exercise for 15 reps in circuit format.
• Repeat each circuit for 2 sets
• Adjust the incline to accommodate your strength level (suggestions listed below)
• Modify or advance when needed

Set Up: Cables attached, low-medium level


Perform your own dynamic warm-up for approximately 5 minutes.


1. Surfer row

• Seated (modified) or Kneeling facing tower

2. High Pull

• Seated (modified) or kneeling facing tower
• High kneeling for more intensity

3. Prone Lat Pull Down

• Lye prone holding both handles
• Lift legs to activate lower back muscles

Repeat 2 sets


4. Bicep Curls

• Seated (modified) or kneeling facing tower
• High kneeling for more intensity
• Option: static equilibrium

5. Triceps Extensions

• Seated (modified) or kneeling facing tower
• Option: static equilibrium

Repeat 2 sets


6. High-Low Chest Flies

• Sit facing away from tower holding handles
• Kneel or high kneeling for more intensity

7. ‘L’ Raises

• Seated position alternating front and side raises
• Alternative: Supine Lateral Raises
• Lye supine with knees bent or legs lifted

8. Incline or Decline Push-ups

Incline Push-ups

• Incline accommodates strength
• Modify: bend knees and close GB
• Advanced: lower incline and open GB

Decline Push-ups

• decline more of a strength challenge
• Modify: bend knees and close GB
• Advanced: raise incline and open GB

Repeat 2 sets


End your workout with a few stretches to lengthen the muscles just worked.

Be sure to check out the video to see how these upper body exercises are performed on your Total Gym.

Stay tuned for the 4th and final ‘Resolution Ready Workout’ that will leave you Breathless, in a good way of course!


Maria Sollon

Maria Sollon Scally MS, CSCS holds a Master’s Degree in Performance Enhancement/Injury Prevention and Kinesiology. She has obtained numerous certifications in various areas of fitness and is a national conference presenter. Maria specializes in Pilates, Performance Coaching, and Corrective Exercise Techniques and Kettlebells. She is the creator of the Plyo Pilates Method and has developed a series of amazing workout DVDs. She is a Master Trainer for Total Gym, Resist-a-Ball, Body Blade, Peak Pilates, Kettle Bell Concepts and is a freelance writer for Fitness accredited magazines, newsletters, and fitness blog sites. Maria demonstrates her knowledge each day and uses her dynamic creativity throughout her specialized line of work. (purchasable workout videos) (workout clips)

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