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Workout Videos & Training Programs
Date
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5
Hanging Leg Raise - Phase 2
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...
4
Seated Calf Raise - Phase 3
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...
4
Romanian Deadlift - Phase 3
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...
5
90Āŗ Preacher Curl - Phase 3
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...
5
Incline Dumbbell Press - Phase 3
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...
4
Leg Extension - Phase 3
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...
0
Barbell Bench Press - Phase 3
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...
5
Standing Calf Raise - Phase 3
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...
4
Supported Seated Row - Phase 3
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...
4
Hanging Leg Raise - Phase 3
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...
5
Incline Dumbbell Curl - Phase 3
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...
5
Crunches - Phase 3
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...
3
Seated Leg Curl - Phase 3
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...
5
Barbell Curl - Phase 3
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...
5
Wide Grip Pull Down - Phase 3
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...
5
Bench Dip - Phase 3
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...
5
Tricep Rope Press Down - Phase 3
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...
5
Lying Leg Curl - Phase 3
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...
5
Hack Squat - Phase 2
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...
5
Leg Press - Phase 2
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...
5
Front Squat - Phase 2
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...
5
Seated Calf Raise - Phase 2
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...
4
Introduction to Phase 2 - Strength Training
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...
5
Cable Cross Over - Phase 3
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...
5
Day 1 Exercise 1 - Dumbbell Shoulder Press
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...
4
Leg Press - Phase 3
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...
4
Dumbbell Seated Side Lateral Raise - Phase 3
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...
4
Barbell Squat - Phase 3
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....
5
Dumbbell Rear Lateral Raise - Phase 3
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...
5
Kneeling Leg Curl - Phase 3
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...
5
Barbell Shrug - Phase 3
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...
5
Close Grip Barbell Bench Press - Phase 3
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...
4
One Armed Dumbbell Row - Phase 3
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...
5
Close Grip Chin Up - Phase 3
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...
4
One Arm Dumbbell Preacher Curl - Phase 2
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...
5
Close Grip Barbell Bench Press - Phase 1
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...
0
Incline Dumbbell Press - Phase 1
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...
5
Barbell Bench Press - Phase 1
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...
5
Close Grip Cable Pulldown - Phase 1
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...
4
Wide Grip Cable Row - Phase 1
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...
0
Flat Bench Dumbbell Press - Phase 4
Flat Bench Dumbbell PressĀ - Phase 4 - Hypertrophy Phase 2 - Day 4: Welcome to day 4 of the second phase of hypertrophy training. We'll be doing the chest & biceps today & exercise 1 is the...
3
Seated Leg Curl - Phase 1
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...
4
Seated Dumbbell Shoulder Press - Phase 1
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....
3
Barbell Row - Phase 1
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...
5
Stiff Legged Deadlift / Romanian Deadlift - Phase 1
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....
4
Hack Calf Raise - Phase 2
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...
0
Close Grip Chin Up - Phase 4
Close Grip Chin Up - Phase 4 - Hypertrophy Phase 2 - Day 2: Close grip chin ups are a great exercise to finish off your back workout. With a slightly underhand grip about shoulder width, maintain a...
0
Seated Supported Row - Phase 4
Seated Supported Row - Phase 4 - Hypertrophy Phase 2 - Day 2: The prone row or the supported seated row. Remember to set the machine up correctly so that the seat is at the right height. Make sure...
4
T Bar Row - Phase 4
T-Bar Row - Phase 4 - Hypertrophy Phase 2 - Day 2: Instead of the dumbbell row used in Hypertrophy Phase 1, we'll be using the T-Bar Row in this phase. You can usually use more weight with this...
5
Dumbbell One Arm Overhead Tricep Extension - Phase 1
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...
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