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The strength phase is one of many bodybuilder's favourite phases. The idea of the strength phase is that for every week for the next 4-6 weeks, you will be getting stronger each week. A training...
Barbell Shoulder Press - Phase 2 - Day 1 - Strength. Start with 3 warm up sets of the Barbell Shoulder Press - completing 8/6/4 reps each respective set, before completing your working set of 8-10...
One Arm Dumbbell Side Lateral Raise - Phase 2 - Day 1 - Strength. Complete the One Arm Side Lateral Raise with a warm up set of about 8 reps, before the working set of 10-12 reps. This exercise...
Dumbbell Rear Lateral Raise - Phase 2 - Day 1 - Strength. The Dumbbell Rear Lateral Raise working set should be at 110%, aiming for 10-12 reps, once you have warmed up. Ensure that you keep your...
Machine Shrug - Phase 2 - Day 1 - Strength. For this exercise, do 2 warm up sets of 8 reps, preparing your traps for one working set. This exercise is a variation of the dumbbell or barbell shrug &...
Close Grip Bench Press - Phase 2 - Day 1 - Strength. After 3 warm up sets of 8/8/4 reps of the Close Grip Bench Press, aim for 6-8 reps in the working set. The Close Grip Bench Press is a mass...
Triceps Pressdown - Phase 2 - Day 1 - Strength. A popular exercise which has several variations depending on the various bars & ropes you use. The variation demonstrated in this video is the...
Two Arm Dumbbell Overhead Extension - Phase 2 - Day 1 - Strength. With the Two Arm Dumbbell Extension working set, ensure you increase the poundage by about 1-2 kilos approx. for the same amount of...
Lying Leg Curl - Phase 2 - Day 2 - Strength. When using the Lying Leg curl as part of your training programme, ensure you keep a detailed training log & increase poundages over time. Don't...
Traditional Barbell Deadlift - Phase 2 - Day 2 - Strength. This is a must learn exercise in the gym. Powerlifters attest to it, but it is also a great exercise for bodybuilding as it helps...
Glute Ham Raise - Phase 2 - Day 2 - Strength. With this exercise, aim at working to muscular failure. The Glute Ham Raise can be performed anywhere you can have your feet anchored. While you won't...
Wide Grip Chins - Phase 2 - Day 2 - Strength. Perform the Wide Grip Chins exercise to target your upper back (including your rhomboids, middle & lower traps & the teres muscles & lats). Many think...
Seated Cable Row - Phase 2 - Day 2 - Strength. Aim for 8-10 reps for the working set of this exercise. The Seated Cable Row like all back exercises could be dangerous if not executed correctly, so...
Barbell Row - Phase 2 - Day 2 - Strength. For the working set of this exercise, aim for 8-10 reps. The Barbell Row is a great exercise for the back, but it's essential to use good posture...
Close Grip Chin-Ups - Phase 2 - Day 2 - Strength. A great exercise to finish the workout with. You get a great stretch in the lats & really work them hard, which will help give you that great...
The Incline Barbell Bress - Phase 2 - Day 4 - Strength. An excellent exercise to accentuate the upper chest. Complete one set of 6-8 reps of the Incline Barbell Press exercise in this phase to help...
The Dumbbell Flat Bench Press - Phase 2 - Day 4 - Strength. Get a greater range of motion & really work the entire chest with this exercise. Aim for 6-8 reps in your working set. Use this exercise...
Flat Dumbbell Flyes - Phase 2 - Day 4 - Strength. This exercise will hit the whole of the chest as opposed to the incline flyes which accentuates the upper pecs. This is an isolation movement where...
Barbell Bicep Curl - Phase 2 - Day 4 - Strength. This exercise is a popular and fundamental exercise for the biceps. This video demonstrates the wide grip barbell bicep curl variation. You may...
Hammer Bicep Curl - Phase 2 - Day 4 - Strength. The hammer curl works the outer head of the biceps & the brachialis. This exercise helps you achieve full development of the upper arm, and it also...
One Arm Dumbbell Preacher Curl - Phase 2 - Day 4 - Strength. An effective finishing exercise for the biceps. For best results, maintain tension on the muscle throughout the exercise, and to...
Standing Calf Raise (can be performed on Hack Press/Hack Slide Machine) - Phase 2 - Day 5 - Strength. The benefit of performing the standing calf raise on a hack press machine is that it can...
Seated Calf Raise - Phase 2 - Day 5 - Strength. The seated calf raise targets the soleus muscle more, which is the smaller, thin band of muscle under the gastroc. Any bent knee exercise will target...
Front Squat - Phase 2 - Day 5 - Strength. Complete 1 set only of 6-8 reps to hit the quads, lower back, glutes & hamstrings. Considered one of the hardest exercises, complete this exercise with...
Leg Press - Phase 2 - Day 5 - Strength. An effective exercise for the legs and a great mass builder for the quads, aim to complete 6-8 reps of the leg press in your working set. Choose the...
Hack Squat - Phase 2 - Day 5 - Strength. Complete 8-10 reps of the Hack Squat. Keep the movement slow and controlled and drive the weight up. Performed correctly you'll not only overcome the risk...
Hanging Leg Raise - Phase 2 - Day 5 - Strength. Complete the Hanging Leg Raise for one set to muscular failure. Ensure that you keep this movement strict and controlled throughout. Add a couple of...
Weighted Crunch - Phase 2 - Day 5 - Strength. The purpose of getting strong abs, apart from building them, is that they are crucial for compound movements/exercises, such as the squat & the...