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Training Phase 1 - Muscular Endurance - Welcome to phase 1 of the 5 phase training program brought to you by MrSupplement. This phase is great for beginners, those coming back from time off and...
Seated Shoulder Dumbbell Press - Phase 1 - Day 1 - Muscular Endurance. A great exercise to build mass on the shoulders. Keep good posture throughout the whole exercise, with the chest out, chin up....
Seated Dumbbell Side Lateral Raise - Phase 1 - Day 1 - Muscular Endurance. This exercise effectively targets the side head of the shoulders. Raise the weight squeezing for a second at the top of...
Dumbbell Rear Lateral Raise - Phase 1 - Day 1 - Muscular Endurance. This exercise works the posterior (rear) head of the shoulders to give you a fuller, broader look. The rear of the delts are...
Dumbbell Shrug - Phase 1 - Day 1 - Muscular Endurance: This exercise can also be performed with a barbell, various machines such as the Smith machine, etc. The Shrug targets the trapezius muscles,...
Cable Tricep Pressdown - Phase 1 - Day 1 - Muscular Endurance. The Cable Tricep Pressdown is one of the most popular exercises for the triceps. As with many exercises where you are vertical, ensure...
Close Grip Barbell Bench Press - Phase 1 - Day 1 - Muscular Endurance. To ensure that you are getting the technique right for the Close Grip Barbell Bench Press, keep the elbows in, and close to...
Dumbbell One Arm Overhead Tricep Extension - Phase 1 - Day 1 - Muscular Endurance - A great finishing exercise for the triceps as it achieves a great stretch in the triceps muscle. In this...
Lying Leg Curl - Phase 1 - Day 2 - Muscular Endurance. A great exercise to work the hamstrings or the leg biceps as it is also commonly known. For this exercise, it's important that you use strict...
Romanian Deadlift/Stiff Legged Deadlift - Phase 1 - Day 2 - Muscular Endurance. A fantastic compound exercise which will really help build mass for the hamstrings and strengthen your lower back....
Seated Leg Curl - Phase 1 - Day 2 - Muscular Endurance. The Seated Leg Curl exercise is a great finishing exercise for the hamstrings. Set the machine up properly with your butt & back right up...
Wide Grip Lat Pull Down - Phase 1 - Day 2 - Muscular Endurance: Works the upper back including the rhomboids, mid traps and the teres muscles. This is one of the most popular exercises for the...
Barbell Row - Phase 1 - Day 2 - Muscular Endurance. A great exercise for the back, but important to use good posture with this exercise as it can strain the back and neck if not careful. Avoid...
Wide Grip Cable Row - Phase 1 - Day 2 - Muscular Endurance. Most gyms will have this machine and it is a great way to work the mid back including the rhomboids, mid traps and the teres muscles as...
Close Grip Lat Pulldown - Phase 1 - Day 2 - Muscular Endurance. A great exercise to target the lats, lower traps and rhomboids. Remember to bring the elbows down to your sides rather than have them...
Incline Dumbbell Press - Phase 1 - Day 4 - Muscular Endurance. This exercise will really help to accentuate the upper chest. While the whole chest will be worked, it will accentuate the upper chest...
Barbell Bench Press - Phase 1 - Day 4 - Muscular Endurance. The most well known of all the chest exercises, the barbell bench press is a great compound movement to really hit and build mass for the...
Dumbbell Incline Fly - Phase 1 - Day 4 - Muscular Endurance. The incline fly will help to accentuate the upper chest but will also hit the whole of the chest as well. It is a great exercise to...
Incline Dumbbell Bicep Curl - Phase 1 - Day 4 - Muscular Endurance - This is a great exercise for increasing strength & putting size on the bicep. Use an incline bench at about a 60-75 degree...
Dumbbell Hammer Curl - Phase 1 - Day 4 - Muscular Endurance. The hammer curl works the outer head of the biceps as well as the brachialis. Targeting these two muscles will really help you get full...
Preacher Curl/Scott Curl - Phase 1 - Day 4 - This exercise made famous by the 1965/66 Mr Olympia Larry Scott is great for the biceps. The key to this exercise is to stay strict with this movement,...
Donkey Calf Raise - Phase 1 - Day 5 - Muscular Endurance. The Donkey Calf Raise will hit primarily the gastroc, the bigger muscle of the calf. Unlike the standing calf raise, the exercise doesn't...
Seated Calf Raise - Phase 1 - Day 5 - Muscular Endurance. The seated calf raise will target the soleus more, which is the smaller, thin band of muscle under the gastroc. Any bent knee exercise will...
Barbell Squat - Phase 1 - Day 5 - Muscular Endurance. The Barbell Squat is the King of all exercises. It is a fantastic exercise to work both the quads and glutes and even the back and arm muscles...
Leg Press - Phase 1 - Day 5 - Muscular Endurance. Another great exercise to build upper front leg mass. With a different foot placement, it can also target the glutes and hamstrings. Never lock the...
Leg Extension - Phase 1 - Day 5 - Muscular Endurance - The leg extension is a great isolation exercise for the quads and is a great finishing movement for a hard quads workout. Remember to set the...