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Training for Ladies - Walking Lunge & Stationary Skipping: A great routine to help improve conditioning of the lower body and to be slotted in between regular weight training sessions. This routine...
Training for Ladies - Day 1 - Exercise 1 - Dumbbell Shoulder Press: A great exercise to help activate the shoulders which is vital to achieving a great upper body shape. Start the exercise by...
Training for Ladies - Day 1 - Exercise 2 - Side Lateral Raise: Build up the medial or side head of the shoulder with this exercise, which will help create the illusion of a smaller waist. To begin...
Training for Ladies - Day 1 - Exercise 3 - Rear Lateral Raise: Round out the shoulders with this effective exercise. Begin the exercise by raising your arms out to the side while lying on an...
Training for Ladies - Day 1 - Exercise 4 - Incline Dumbbell Press: Chest training isn't extremely important for ladies except to act as an opposing movement to balance out back training. Always...
Training for Ladies - Day 1 - Exercise 5 - Incline Dumbbell Flyes: Always start any chest exercise in the contracted part of the movement. Slowly bring your arms out towards the side maintaining a...
Training for Ladies - Day 1 - Exercise 6 - Tricep Pressdown: Work the back of the arms with this exercise. Using the rope instead of the bar will help you get a better range of motion. Start the...
Training for Ladies - Day 1 - Exercise 7 - Dumbbell Overhead Tricep Extension: Starting at the top of the movement, keep your elbows in towards the side of your head. This exercise will give you a...
Training for Ladies - Day 3 - Exercise 1 - Leg Press: Get great legs with this well known exercise. Maintaining a shoulder width stance and placing the legs in the middle of the block, start the...
Training for Ladies - Day 3 - Exercise 2 - Smith Machine Squat: While this exercise uses less stabilisers than the traditional squat, however is still a great exercise to hit the whole leg as well...
Training for Ladies - Day 3 - Exercise 3 - Leg Extension: A great isolation movement for the quads, remember to first set up the machine so that the back of your knees is flush against the seat...
Training for Ladies - Day 3 - Exercise 4 - Lying Leg Curl: This exercise will help you get great looking legs from the side. Before beginning the exercise, ensure that you are in correct position...
Training for Ladies - Day 3 - Exercise 5 - Stiff Legged Deadlift: An excellent exercise to shape the butt and the hamstrings. This exercise is potentially dangerous so correct form and technique...
Training for Ladies - Day 3 - Exercise 6 - Standing Calf Raise: The final exercise for the legs and by far one of the best exercises for the calves. This exercise works the gastrocs, the larger...
Training for Ladies - Day 5 - Exercise 1 - Wide Grip Lat Pulldown: This exercise is great to work the entire upper back. Remember to set yourself up correctly by sitting close in to the pad. Use a...
Training for Ladies - Day 5 - Exercise 2 - Seated Cable Row: This exercise is great in working the whole of the back as well as the back of the shoulders and for achieving good posture. When doing...
Training for Ladies - Day 5 - Exercise 3 - Close Grip Pulldown: This exercise will give you a great stretch in the lats to help you get better development and thus a great V taper. Remember to sit...
Training for Ladies - Day 5 - Exercise 4 - Seated Dumbbell Incline Curl: You've just completed 3 back exercises already which would have worked your biceps which is why only one isolation bicep...
Training for Ladies - Day 5 - Exercise 5 - Exercise Ball Crunch: A very effective exercise to hit the whole of the abdominal region and the core. Placing your hands beside the head, start to lift...
Training for Ladies - Day 5 - Exercise 6 - Cross Bench Ab Crunch: The final exercise for the abs and for the entire workout. Using your hip joint as a hinge and gripping the side of the bench with...
Training for Women - Superset: Leg Extensions & Seated Leg Curls. Leg Extension: squeeze the weight up for one second, lowering it slowly under tension for 3 seconds. Remember to focus and squeeze...
Training for Ladies - Giant Set 1: Glute Bridge, Stiff legged Deadlifts & Lunges. Glute Bridge: Keep your heels as close to your butt as possible with your heels and palms flat on the floor. Slowly...
Training for Women - Giant Set 2: Adductor Machine, Abductor Machine & Sumo Squat. Adductor Machine: This exercise will work the inner thighs. Ensure your back is flush against the seat to allow...
Training for Women - Giant Set 3: Ladies Shoulders Giant Set - Rotating Press, Cable Front Raise, Cable Side raise & Cable Rear Delt Raise. Rotating Press: Bending your hips at an angle of 45...