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Training Phase 3 - Hypertrophy. Hypertrophy is the technical name for muscle fibres getting bigger. After we've done our strength phase, we come into hypertrophy. It's time to use the strength that...
Dumbbell Shoulder Press - Phase 3 - Hypertrophy Phase 1 - Day 1: A great first exercise for the shoulders. Start at the top of the repetition with good posture, chest up, chin up. Lower the weight...
Dumbbell Seated Side Lateral Raise - Phase 3 - Hypertrophy Phase 1 - Day 1: This exercise works the medial (side) head of the deltoid. This exercise is important to build side bulk on your...
Dumbbell Rear Lateral Raise - Phase 3 - Hypertrophy Phase 1 - Day 1: This exercise works the rear delts. Bring the dumbbells out to the side maintaining constant tension on the rear head of the...
Barbell Shrug - Phase 3 - Hypertrophy Phase 1 - Day 1: Take a shoulder width grip of the barbell. Squeeze the weight up as high as you can using good posture - pull in with the naval to activate...
Close Grip Barbell Bench Press - Phase 3 - Hypertrophy Phase 1 - Day 1: This exercise is an effective mass builder for the triceps. Take a shoulder width grip of the bar & keep the elbows close to...
Tricep Rope Pressdown - Phase 3 - Hypertrophy Phase 1 - Day 1: Stand at the cable machine either with your feet side by side, or with a front & rear split. You may feel more stable taking this...
Bench Dips - Phase 3 - Hypertrophy Phase 1 - Day 1: Take a shoulder width grip on the bench with your feet either on the floor or on an opposing bench. lower your body slowly, feeling the triceps...
Lying Leg Curl - Phase 3 - Hypertrophy Phase 1 - Day 2: Welcome to Day 2 of Hypertrophy Phase 1. Today we will be working the hamstrings & back. Depending on your priorities, you can either hit the...
Romanian Deadlift - Phase 3 - Hypertrophy Phase 1 - Day 2: This is exercise number 2 for the hamstrings; the Romanian Deadlift. This is one of the most effective exercises for the hamstrings. We've...
Kneeling Leg Curl - Phase 3 - Hypertrophy Phase 1 - Day 2: The Kneeling Leg Curl is a great piece of equipment for really hitting the hamstrings & finishing off. This is a great finishing exercise...
Seated Leg Curl - Phase 3 - Hypertrophy Phase 1 - Day 2: If you don't have the kneeling leg curl, finish you hamstring workout with the seated leg curl. It also provides a great stretch movement...
Wide Grip Pull Down - Phase 3 - Hypertrophy Phase 1 - Day 2: This is exercise number 1 for the back in Hypertrophy Phase 1; the widegrip pulldown. Ensure that your grip is wide & sit into the...
One Armed Dumbbell Row - Phase 3 - Hypertrophy Phase 1 - Day 2: This is exercise number 2 for day 2 of Hypertrophy Phase 1; the one armed dumbbell row. Supporting yourself on a bench, bend the...
Close Grip Chin Ups - Phase 3 - Hypertrophy Phase 1 - Day 2: This is the final exercise for the back during this hypertrophy phase of training; the close grip chins. We've already hit the back...
Incline Dumbbell Press - Phase 3 - Hypertrophy Phase 1 - Day 2. This exercise helps build the upper chest. Whilst it works the whole chest, it targets the upper chest giving your pecs a fuller...
Cable Cross Overs - Phase 3 - Hypertrophy Phase 1 - Day 4: Welcome to exercise number 3 of Hypertrophy Phase 1. This is the Cable Crossovers, an exercise which will help keep constant tension on...
Incline Dumbbell Curl - Phase 3 - Hypertrophy Phase 1 - Day 4: For bicep training, exercise selection is key & it's important to look at points of flexion. For this phase of training, start with...
Barbell Curl - Phase 3 - Hypertrophy Phase 1 - Day 4: The barbell curl is a great mass builder for the biceps. Ensure that there is tension on the biceps throughout the exercises. Go slow on the...
Barbell Squat - Phase 3 - Hypertrophy Phase 1 - Day 5: Welcome to the final day of training in Hypertrophy Phase 1. Today we'll be focusing on quads, calves & finish off with a little bit of abs....
Leg Press - Phase 3 - Hypertrophy Phase 1 - Day 5: We've just seen the first exercise for the quads; the squats. This is exercise number 2 for the quads in hypertrophy phase 1. Because you want to...
Leg Extension - Phase 3 - Hypertrophy Phase 1 - Day 5: This is the final exercise for the quadriceps for the day. The leg extension is an isolation exercise which is a fantastic movement to finish...
Seated Calf Raise - Phase 3 - Hypertrophy Phase 1 - Day 5: The seated calf raise is great movement to work the soleus, the flat muscle under the gastrocnemius or the gastroc . Maintain a smooth...
Standing Calf Raise - Phase 3 - Hypertrophy Phase 1 - Day 5: The standing calf raise will really hit the gastrocnemius, the bigger medial muscle in the calf as the knees or the legs are straight...
Hanging Leg Raises - Phase 3 - Hypertrophy Phase 1 - Day 5: Finish off day 5 with some abdominal exercises. For the hypertrophy phase, we're going to be looking at two exercises; the hanging leg...
Barbell Flat Bench Press - Phase 3 - Hypertrophy Phase 1 - Day 4: Take a grip on the barbell that is one and a half times wider than shoulder width. Keep your elbows out to the side as you lower...
Supported Seated Row - Phase 2 - Hypertrophy Phase 1 - Day 2: This is the 3rd exercise for the back in Hypertrophy Phase 1; the prone row or the supported seated row. This exercise really works the...
90 Degree Preacher Curl - Phase 3 - Hypertrophy Phase 1 - Day 4: This is the third & final exercise for day 4 of Hypertrophy Phase 1; the preacher curl on the 90 degree bench. You should have a...
Crunches - Phase 3 - Hypertrophy Phase 1 - Day 5: A good finishing exercise for the abs are Abdominal Crunches. You've already worked them out really hard during the big compound movements during...