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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...
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...
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...
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...
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...
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...
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...
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...
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...
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...
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...
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...
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...
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...
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...
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...
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...
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...
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...
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...
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...
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...
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...
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...
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...
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...
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...
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....
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...
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...
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...
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...
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...
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...
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...
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...
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...
Flat Bench Dumbbell Press  - 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...
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...
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....
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...
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....
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...
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...
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...
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...
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...
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...
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...
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...
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...
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...
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...
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...
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...
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...
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...
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,...
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...
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...
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 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,...
Wide Grip Pulldown - Phase 4 - Hypertrophy Phase 2 - Day 4: This is exercise 1 for the back; the wide grip pulldown. Maintain a wide grip & sit right in to the machine. Ensure your posture is...
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...
Mario de Vega - natural bodybuilder, interviewed by Nick Jones - World bodybuilding Champion. Mario talks about going from obese at 98kgs originally with no muscle in 2002, to winning bodybuilding...
Advanced Training - Phase 5 - Double Triset/Giant Set #2 - Shoulders: Upright Rows - use strict form to keep tension on the shoulders for 10 reps, followed by Rear Lateral Raises for 10 reps, &...
Advanced Training - Phase 5 - Triset #2 Triceps: Overhead Dumbbell Extension/Close Grip Bench Press/Overhead Dumbbell Extension. For the overhead dumbbell extension, we're aiming for 10 reps. It is...
Advanced Training - Phase 5 - Double Triset/Giant Set #1 - Triceps: Tricep Pressdown for 10 reps/Bodyweight Dips/Tricep Pressdowns. Use perfect form & constant tension. With the Dips, keep the body...
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...
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...
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...
Dumbbell Shoulder Press - Phase 4 - Hypertrophy Phase 2 - Day 1: The Dumbbell Shoulder Press is fantastic to build mass for the entire deltoid. Start at the the top of the repetition, maintain a...
Cable One Arm Side Lateral Raise - Phase 4 - Hypertrophy Phase 2 - Day 1: The use of a cable in this exercise will keep constant tension on the deltoid whilst doing the exercise. Maintain perfect...
Dumbbell Rear Lateral Raise - Phase 4 - Hypertrophy Phase 2 - Day 1: This exercise as mentioned previously will work the rear or posterior head of the deltoid. For this exercise, keep constant...
Upright Row - Phase 4 - Hypertrophy Phase 2 - Day 1: The upright row is the final exercise for this phase & will work the entire deltoid. Taking a shoulder width grip, raise the barbell up to the...
Barbell Shrug - Phase 4 - Hypertrophy Phase 2 - Day 1: This is the only exercise you'll be doing for the traps, so ensure you're putting in maximum effort. Maintain a shoulder width grip & squeeze...
Close Grip Barbell Bench Press - Phase 4 - Hypertrophy Phase 2 - Day 1: This is exercise number 1 for the triceps; the close grip bench press. A great mass builder, maintain a shoulder width grip,...
Double Triset/Giant Set #1 - Shoulders: Dumbbell Shoulder Press 8-10 reps/Seated Side Lateral Raises/Dumbbell Shoulder Press. Keep the movement nice and controlled with constant tension. Take only...
Triset #1 Hamstrings: Lying Leg Curl/Glute Bridge/Lying Leg Curl. For the first set of lying leg curls, aim for 10 reps. Ensure your body is flat against the bench and you're squeezing the...
Nick Jones - world bodybuilding champion interviews Sasho Ognenovski - natural bodybuilding champion & personal trainer at Leisuredome gym in Sydney, NSW. Sasho won the ANB Asian Pacific on 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...
Advanced Training - Phase 5 - Triset #1 - Abs: Hanging Leg Raise/Ball Crunches/Plank. The plank is only an additional exercise for more advanced trainers who really want to build up their core...
Advanced Training - Double Tri Sets - A favourite of many old school bodybuilders, it has come back into popularity due to new scientific twists & promotion from well known strength coaches such as...
Standing Calf Raise technique. This exercise targets the gastrocnemius (AKA gastroc.), the larger inner muscle in the calf. This exercise can be completed on the Hack Squat or the Smith Machine, if...
Advanced Training - Phase 5 - Triset #1 - Calves: Seated Calf Raise/Toe press/Seated Calf Raise. For the first seated calf raise, we're looking at doing 12 reps. This exercise will really work the...
Advanced training - Phase 5 - Triset #2 - Quads: Leg Extension/Hack Squats/Leg Extension. For the first leg extension, aim for 10 reps as it is an isolation movement. It is important to set the...
Advanced Training - Phase 5 - Triset #1 - Quads: Leg Press/Duck Squat/Leg Press. For the first leg press, aim for 8 reps with a closer stance as you'll be doing the wider stance duck squat next....
Triset #2 Biceps: Seated Dumbbell Curl/Hammer Curl/Seated Dumbbell Curl. For the first seated dumbbell curl, aim for 10 reps and really getting a fantastic stretch for the bicep. You won't be able...
Triset #1 Biceps: Ezy Barbell Curl/Reverse Grip Ezy Barbell Curl/Ezy Barbell Curl. For the first set of the Ezy Barbell Curl, go for 10 reps with perfect form. Maintain a shoulder width or just...
Advanced Training - Phase 5 - Triset #2 Chest: Flat Machine Press/Cable Crossovers/Flat Machine press. For the first flat machine press, we're looking at doing 10 reps as it is a pin loaded...
Advanced Training - Phase 5 - Triset #1 Chest: Incline Barbell Press/Incline Dumbbell Flyes/Incline Barbell Press. For the first incline barbell press, aim for 8 reps. Elbows out to the side to...
Advanced Training - Phase 5 - Triset #2 Back: Close Grip Pulldown/Seated Row or Pullover/Close Grip Pulldown. For the close grip pulldown, aim for 10 reps with perfect form; an arch in the lower...
Advanced Training - Phase 5 - Triset #1 Back: Chinups/Barbell Bent Over Row/Wide Grip Chins. For Chin Ups, we're aiming for 10 reps, ensuring you keep an arch in the lower back & keep the chest &...
Triset # 2 Hamstrings: Seated Leg Curl/Stiff Legged Deadlift/Seated Leg Curl. For the first set of the seated leg curl, aim for 10 reps. The most important step is to set the machine up correctly...
Tricep V-Bar Pushdown - Phase 4 - Hypertrophy Phase 2 - Day 1: This is exercise number 2 for the triceps in Hypertrophy Phase 2; the tricep pressdown using the V-Bar. The stance shown here is the...
Tricep Dips - Phase 4 - Hypertrophy Phase 2 - Day 1: As we've already pre-exhuasted the triceps with the previous isolation exercise, we're moving on to a very different exercise selection here,...
One Arm Tricep Pressdown - Phase 4 - Hypertrophy Phase 2 - Day 1: This is the final exercise for the triceps; the one arm triceps pressdown on the cable. As this is an isolation movement & our last...
Donkey Calf Raise - Phase 4  - Hypertrophy Phase 2 - Day 5: This is the final exercise for the calves; the donkey calf raise. Some gyms have a specific machine, but in this case we're using the...
Hanging Leg Raise - Phase 4 - Hypertrophy Phase 2 - Day 5: We'll finish off Hypertrophy Phase 2 with two ab exercises, one accentuating the lower abs and the other the upper abs and the entire...
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...
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...
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...
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...
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...
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...
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...
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...
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...
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 &...
Seated Calf Raise - Phase 4 - Hypertrophy Phase 2 - Day 5: The second exercise for the calf is the seated calf raise. A great movement to work the soleus, the flat muscle under the gastroc....
Standing Calf Raise - Phase 4 - Hypertrophy Phase 2 - Day 5: The standing calf raise can  be done on a variety of machines if your gym doesn't have the actual machine. You can also do this exercise...
Machine Squats - Phase 4 - Hypertrophy Phase 2 - Day 5: This is the final exercise for the quads; the machine squat. You can use a variety of machines including the hack squat or the one used here...
Lying Leg Curl - Phase 4 - Hypertrophy Phase 2 - Day 2: Welcome to day 2 of Hypertrophy Phase 2 where we'll be focusing on the hamstrings & the back. Depending on your priorities, you can either...
Romanian Deadlift - Phase 4 - Hypertrophy Phase 2 - Day 2: This is exercise number 2 for the hamstrings; the Romanian deadlift. This is one of the most effective exercises for the hamstrings....
Kneeling Leg Curl - Phase 4 - Hypertrophy Phase 2 - Day 2: The kneeling leg curl is a great finishing exercise for the hamstrings as long as you are using good form. Maintain strict control as you...
Incline Barbell Bench Press  - Phase 4 - Hypertrophy Phase 2 - Day 4: Back to the basics; the incline barbell bench press. Taking a shoulder width grip, lift off & control the weight down in a nice...
Crunches - Phase 4 - Hypertrophy Phase 2 - Day 5: This is the final exercise for the abs; the crunches. As mentioned previously, you've already worked them really hard during the big compound...
Cable Cross Overs - Phase 4 - Hypertrophy Phase 2 - Day 4: The cable crossovers are a great exercise for keeping tension on the pecs. Remember that the motion is round in nature & not a press. Make...
Decline Machine Press - Phase 4 - Hypertrophy Phase 2 - Day 4: This is the last exercise for the chest in Hypertrophy Phase 2; the decline chest press. As this is a pin loaded machine & you won't...
Incline Dumbbell Curl - Phase 4 - Hypertrophy Phase 2 - Day 4: This is exercise 1 for the biceps; the incline dumbbell curl. Today we'll be going from a stretch movement to a shortened contracted...
Ezy Bar Curl - Phase 4 - Hypertrophy Phase 2 - Day 4: The Ezy Bar Curl was named not for its degree of difficulty but for the particular type of equipment that it uses; the Ezy bar. Remember to...
90 Degree Preacher Curl - Phase 4 - Hypertrophy Phase 2 - Day 4: The 90 degree preacher curl with a barbell is a great movement to get a great stretch on the biceps to work the full range of motion...
Bicep Hammer Curl - Phase 4 - Hypertrophy Phase 2 - Day 4: This is the final exercise for the biceps; the alternating hammer curl. Slightly different from the hammer curl shown in Hypertrophy Phase...
Barbell Squat - Phase 4 - Hypertrophy Phase 2 - Day 4: Welcome to the last day of training. We'll be finishing off with a leg day, working the quads and calves as well as a bit of abs. Exercise...
Le Press - Phase 4 - Hypertrophy Phase 2 - Day 5 : Now we'll be hitting the leg press, another great compound exercise for building size for the quads, but will also bring in your hamstrings and...
Leg Extension - Phase 4 - Hypertrophy Phase 2 - Day 5: The third exercise for the quads is the leg extension. As this is an isolation movement, make sure that the only joint moving is the knee...
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...