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reps

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Key Points:

Common Mistakes:

Exercise Notes:

Key Points: Stretch lats slowly, keep shoulders down. Common Mistakes: Overstretching, shrugging shoulders.

Similar Exercises

3 point row

Intermediate

+

KettleBell

Lats, Traps

Seated Row

Beginner

+

Plate loaded

Lats, Traps

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Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

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Decline Chest Press (Isolated )

Beginner

+

Plate loaded

Chest

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Assisted Pull Up

Beginner

+

Pin loaded

Lats, Biceps

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Lateral Lunge Med Ball Raise

Beginner

+

Medicine Ball

Glutes, Quads

45 Degree Leg Press (Isolated)

Intermediate

+

Plate loaded

Quads, Glutes

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Forward Dumbbell Lunge

Beginner

+

Dumbbell

Quads

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Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

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Incline Chest Fly

Intermediate

+

Plate loaded

Chest

Romanian Deadlift (RDL)

Intermediate

+

Barbell

Glutes, Hamstrings, Lower Back

Seated Row

Beginner

+

Pin loaded

Lats, Traps

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Shoulder Shrug

Beginner

+

Plate loaded

Traps

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Rear Delt Fly

Beginner

+

Pin loaded

Shoulders

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Overhead Press

Beginner

+

KettleBell

Shoulders

Squat Machine

Intermediate

+

Plate loaded

Quads, Glutes

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Front Raise

Beginner

+

Dumbbell

Shoulders

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Hip Adductor

Beginner

+

Pin loaded

Inner Thigh

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Chest Fly (Seated)

Intermediate

+

Pin loaded

Chest

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Leg Press

Beginner

+

Pin loaded

Quads

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Leg Curl

Beginner

+

Pin loaded

Hamstrings

Shoulder Press (Isolated)

Beginner

+

Plate loaded

Shoulders

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Donkey Calf Raise

Intermediate

+

Plate loaded

Calves

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Seated Row

Beginner

+

Pin loaded

Lats, Traps

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Hip Abductor (Standing)

Beginner

+

Pin loaded

Outer Hip

Back Squat

Intermediate

+

Barbell

Quads, Glutes

Seated Cable Row

Beginner

+

Pin loaded

Lats

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Single Leg Squat (Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

Romanian Deadlift (RDL)

Intermediate

+

KettleBell

Hamstrings, Glutes, Lower Back

Waiters Bow

Beginner

+

Bodyweight

Hamstrings, Glutes, Lower Back

Shoulder Press

Beginner

+

Plate loaded

Shoulders

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Bench Press

Beginner

+

Smith

Chest

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Lat Pull Down (Isolated)

Beginner

+

Plate loaded

Lats

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Chest Fly

Beginner

+

Pin loaded

Chest

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Shoulder Press (Isolated)

Beginner

+

Pin loaded

Shoulders

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Dynoball Golf Posture Wall Balls

Beginner

+

Medicine Ball

Abs

Deadlift

Advanced

+

Barbell

Quads, Glutes, Hamstrings, Lower Back

Side Plank

Beginner

+

Bodyweight

Abs, Obliques

Lat Pullover

Intermediate

+

Dumbbell

Lats

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Swissball Back Extension T and Y

Intermediate

+

Swiss Ball

Lower Back

Hip Thrust

Intermediate

+

Barbell

Glutes, Hamstrings

Hack Squat

Intermediate

+

Plate loaded

Quads, Glutes

Reverse Ab Crunch

Intermediate

+

Bodyweight

Abs

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Around the World

Beginner

+

KettleBell

Obliques, Abs

Bicep Curl

Beginner

+

Plate loaded

Biceps

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Front Squat (Heel Raised)

Intermediate

+

Barbell

Quads, Glutes

Leg Curl (Standing)

Beginner

+

Pin loaded

Hamstrings

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Goodmorning

Beginner

+

Barbell

Hamstrings, Glutes, Lower Back

Forward Lunge

Beginner

+

KettleBell

Quads, Glutes

Dumbbell Hammer Curl

Beginner

+

Dumbbell

Biceps

Seated Calf Raise

Beginner

+

Plate loaded

Calves

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Box Jump

Beginner

+

Bodyweight

Quads, Glutes

Floor Press

Beginner

+

Dumbbell

Chest

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Shoulder Press

Beginner

+

Plate loaded

Shoulders

Hip Adduction

Beginner

+

Pin loaded

Inner Thigh

Sumo Squat

Beginner

+

KettleBell

Quads, Glutes

Assisted Chin Up

Beginner

+

Pin loaded

Lats, Biceps

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Farmers Carry Treadmill

Beginner

+

Plate loaded

Quads, Glutes

Glute Bridge

Beginner

+

Bodyweight

Glutes, Hamstrings

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Bent Over Row

Intermediate

+

Smith

Traps, Lats

V-Squat

Intermediate

+

Pin loaded

Glutes, Quads

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Plank

Beginner

+

Bodyweight

Abs

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Romanian Deadlift (RDL)

Intermediate

+

Dumbbell

Lower Back, Glutes, Hamstrings

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

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Chest Press

Beginner

+

Pin loaded

Chest

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Chest Fly

Beginner

+

Pin loaded

Chest

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Dumbbell Bench Press

Intermediate

+

Dumbbell

Chest

Bent Over Row

Intermediate

+

Barbell

Lats, Traps

Standing Calf Raise

Beginner

+

Pin loaded

Calves

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Clean and Press

Intermediate

+

KettleBell

Shoulders, Triceps, Glutes, Traps

Leg Raise

Intermediate

+

Bodyweight

Abs

Glute Kickback (Lying)

Beginner

+

Pin loaded

Glutes

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Lat Pull Down

Beginner

+

Pin loaded

Lats

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V Squat

Intermediate

+

Plate loaded

Glutes, Hamstrings, Quads

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - gordon, benefiit fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - wolli creek, anytime fitness - kingsford, anytime fitness - kensington, sam druce - fitness, lachie cubis - fitness

Standing Leg Drive

Beginner

+

Plate loaded

Quads, Glutes, Hamstrings

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Overhead Tricep Extension

Intermediate

+

Pin loaded

Triceps

Inverted Bosu Push Up

Intermediate

+

Bodyweight

Chest

Chest Press (Wide)

Beginner

+

Plate loaded

Chest

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Reverse Lunge

Beginner

+

KettleBell

Quads, Glutes

Inverted Bosu Decline Push Up

Intermediate

+

Bodyweight

Chest

Step Up

Beginner

+

Bodyweight

Quads

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Pallof Press Hold

Beginner

+

Cable

Abs, Obliques

Staggered SA Push with Rotation

Intermediate

+

Cable

Chest

Neck Extension

Beginner

+

Plate loaded

Traps

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Cable Chest Press

Beginner

+

Cable

Chest

jono franze - sydney, father figure fitness - sydney, sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, anytime fitness - northbridge, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Bulgarian Split Squat

Intermediate

+

Dumbbell

Quads, Glutes

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Military Press

Intermediate

+

Barbell

Shoulders

Front Squat

Intermediate

+

Barbell

Quads, Glutes

Upright Row

Beginner

+

Cable

Shoulders, Traps

Seated Lateral Raise

Beginner

+

Pin loaded

Shoulders

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, benefiit fitness - haymarket, plus fitness - gordon, plus fitness - chatswood, uts - activatefit gym, anytime fitness - haymarket, anytime fitness - bexley, anytime fitness - wolli creek, anytime fitness - kingsford, anytime fitness - kensington, anytime fitness - surry hills, anytime fitness - willoughby, sam druce - fitness, plus fitness - balgowlah, lachie cubis - fitness

Push Up

Beginner

+

Bodyweight

Chest

jono franze - sydney, father figure fitness - sydney, sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, anytime fitness - northbridge, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Lateral Lunge

Beginner

+

Bodyweight

Quads, Glutes

Belt Squat

Intermediate

+

Plate loaded

Quads, Glutes

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Side Plank with Hip Abduction

Beginner

+

Bodyweight

Abs, Outer Hip, Obliques

Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, Hamstrings

High Low Plank

Beginner

+

Bodyweight

Abs

Leg Extension (Isolated)

Beginner

+

Plate loaded

Quads

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Seated Row (Isolated)

Beginner

+

Plate loaded

Lats, Traps

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Hip Extension

Beginner

+

Pin loaded

Outer Hip

Pike Push Up

Intermediate

+

Bodyweight

Triceps, Shoulders

Ab Crunch

Beginner

+

Pin loaded

Abs

Dumbbell Hammer Curl

Beginner

+

Dumbbell

Biceps

Upright Row

Beginner

+

Cable

Shoulders, Traps

Shrugs

Beginner

+

Dumbbell

Traps

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Vertical Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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Standing Leg Drive

Beginner

+

Plate loaded

Quads, Glutes, Hamstrings

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3 point row

Intermediate

+

KettleBell

Lats, Traps

Standing Calf Raise

Beginner

+

Bodyweight

Calves

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Glute Bridge

Beginner

+

Dumbbell

Glutes, Hamstrings

Incline Bench Press

Beginner

+

Plate loaded

Chest

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

45 Degree Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, plus fitness - lindfield, benefiit fitness - haymarket, , plus fitness - gordon, plus fitness - chatswood, plus fitness - balgowlah, anytime fitness - haymarket, plus fitness - cremorne, anytime fitness - bexley, anytime fitness - wolli creek, anytime fitness - kingsford, anytime fitness - kensington, anytime fitness - surry hills, anytime fitness - northbridge, anytime fitness - willoughby, sam druce - fitness, lachie cubis - fitness

Forward Lunge

Beginner

+

KettleBell

Quads, Glutes

V Squat

Intermediate

+

Plate loaded

Glutes, Hamstrings, Quads

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Deadlift

Intermediate

+

KettleBell

Quads, Glutes, Hamstrings, Lower Back

Shoulder Press

Beginner

+

Plate loaded

Shoulders

High Row (Isolated)

Beginner

+

Pin loaded

Lats, Traps

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Incline Chest Press (Isolated)

Beginner

+

Pin loaded

Chest, Shoulders

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Kettlebell Swing

Intermediate

+

KettleBell

Glutes, Hamstrings, Quads, Lower Back

Chest Fly

Beginner

+

Pin loaded

Chest

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - gordon, benefiit fitness - haymarket, lachie cubis - fitness

Goblet Squat

Beginner

+

Dumbbell

Quads, Glutes

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

Sumo Squat

Beginner

+

KettleBell

Quads, Glutes

Goblet Squat

Beginner

+

KettleBell

Quads, Glutes, Abs

Incline Chest Press (Isolated)

Beginner

+

Plate loaded

Chest

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Step Up

Beginner

+

Bodyweight

Quads

jono franze - sydney, father figure fitness - sydney, sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, anytime fitness - northbridge, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Back Extension

Beginner

+

Bodyweight

Lower Back, Glutes, Hamstrings

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, plus fitness - lindfield, , plus fitness - gordon, plus fitness - chatswood, plus fitness - balgowlah, plus fitness - darlinghurst, uts - activatefit gym, anytime fitness - haymarket, plus fitness - cremorne, plus fitness - castle hill, anytime fitness - wolli creek, anytime fitness - kingsford, anytime fitness - kensington, anytime fitness - surry hills, anytime fitness - northbridge, anytime fitness - willoughby, benefiit fitness - haymarket, lachie cubis - fitness

Ab Crunch (Lying)

Beginner

+

Pin loaded

Abs

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, sam druce - fitness, lachie cubis - fitness

Chin Up

Intermediate

+

Bodyweight

Biceps, Lats

Bicep Curl

Beginner

+

Pin loaded

Biceps

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Hip Adductor

Beginner

+

Pin loaded

Inner Thigh

Decline Bench Press

Intermediate

+

Barbell

Chest

Around the World

Beginner

+

KettleBell

Obliques, Abs

Tricep Extension (Isolated)

Beginner

+

Pin loaded

Triceps

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Squat

Beginner

+

Smith

Quads, Glutes

Goblet Lateral Lunge

Beginner

+

Dumbbell

Quads, Glutes

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Assisted Dip

Beginner

+

Pin loaded

Chest, Triceps

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, plus fitness - lindfield, benefiit fitness - haymarket, , plus fitness - gordon, plus fitness - chatswood, plus fitness - balgowlah, plus fitness - darlinghurst, uts - activatefit gym, anytime fitness - haymarket, plus fitness - cremorne, plus fitness - castle hill, anytime fitness - bexley, anytime fitness - wolli creek, anytime fitness - kensington, anytime fitness - surry hills, anytime fitness - northbridge, anytime fitness - willoughby, lachie cubis - fitness

Shoulder Press (Isolated)

Beginner

+

Plate loaded

Shoulders

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, plus fitness - gordon, lachie cubis - fitness

Lat Pullover

Intermediate

+

Pin loaded

Lats

Pallof Press Hold

Beginner

+

Cable

Abs, Obliques

Glute Kickback

Beginner

+

Pin loaded

Glutes

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - chatswood, lachie cubis - fitness

Shoulder Press (Standing)

Intermediate

+

Plate loaded

Shoulders

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

High Row (Isolated)

Beginner

+

Plate loaded

Lats

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, uts - activatefit gym, plus fitness - balgowlah, plus fitness - cremorne, sam druce - fitness, lachie cubis - fitness

Box Jump (Single Leg )

Intermediate

+

Bodyweight

Quads, Glutes

Assisted Pull Up

Beginner

+

Pin loaded

Lats, Biceps

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, plus fitness - lindfield, benefiit fitness - haymarket, , plus fitness - gordon, plus fitness - chatswood, plus fitness - balgowlah, plus fitness - darlinghurst, uts - activatefit gym, anytime fitness - haymarket, plus fitness - cremorne, plus fitness - castle hill, anytime fitness - bexley, anytime fitness - wolli creek, anytime fitness - kensington, anytime fitness - surry hills, anytime fitness - northbridge, anytime fitness - willoughby, lachie cubis - fitness

Shoulder Press

Beginner

+

Plate loaded

Shoulders

Squat Machine

Intermediate

+

Plate loaded

Quads, Glutes

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Back Squat

Intermediate

+

Barbell

Quads, Glutes

Overhead Press

Beginner

+

KettleBell

Shoulders

Sissy Squat

Beginner

+

Bodyweight

Quads

plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, anytime fitness - northbridge, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, father figure fitness - sydney, jono franze - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - castle hill, lachie cubis - fitness

Push Up (Pseudo)

Intermediate

+

Bodyweight

Chest

jono franze - sydney, father figure fitness - sydney, sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, anytime fitness - northbridge, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Bench Press

Beginner

+

Plate loaded

Chest

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, benefiit fitness - haymarket, plus fitness - gordon, anytime fitness - haymarket, anytime fitness - bexley, anytime fitness - wolli creek, anytime fitness - kingsford, anytime fitness - kensington, sam druce - fitness, lachie cubis - fitness

Neck Extension

Beginner

+

Plate loaded

Traps

benefiit fitness - haymarket, father figure fitness - sydney, jono franze - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Chest Press

Beginner

+

Pin loaded

Chest

Inverted Bosu Single Leg Hold

Intermediate

+

Bodyweight

Quads

Single Leg Squat (Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

Chest Press

Beginner

+

Pin loaded

Chest

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, plus fitness - gordon, benefiit fitness - haymarket, plus fitness - darlinghurst, plus fitness - castle hill, lachie cubis - fitness

Seated Cable Row

Beginner

+

Pin loaded

Lats

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, anytime fitness - kingsford, sam druce - fitness, lachie cubis - fitness

Lat Pullover

Intermediate

+

Pin loaded

Lats

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Tricep Extension (Isolated)

Beginner

+

Pin loaded

Triceps

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Leg Curl

Beginner

+

Pin loaded

Hamstrings

Hanging Knee Twist

Intermediate

+

Bodyweight

Obliques, Abs

Hip Abduction

Beginner

+

Pin loaded

Outer Hip

Leg Raise

Intermediate

+

Bodyweight

Abs

Calf Extension

Beginner

+

Pin loaded

Calves

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - gordon, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - darlinghurst, uts - activatefit gym, plus fitness - castle hill, lachie cubis - fitness

Bulgarian Split Squat

Intermediate

+

Dumbbell

Quads, Glutes

sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, father figure fitness - sydney, jono franze - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Seated Row

Beginner

+

Pin loaded

Lats, Traps

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - chatswood, lachie cubis - fitness

Hack Squat

Intermediate

+

Plate loaded

Quads, Glutes

Back Extension

Beginner

+

Bodyweight

Lower Back, Glutes, Hamstrings

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, uts - activatefit gym, plus fitness - castle hill, plus fitness - gordon, lachie cubis - fitness

Seated Row (Isolated)

Beginner

+

Plate loaded

Lats, Traps

Lateral Raise

Beginner

+

Pin loaded

Shoulders

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, plus fitness - chatswood, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, plus fitness - gordon, benefiit fitness - haymarket, lachie cubis - fitness

Seated Cable Row

Beginner

+

Pin loaded

Lats

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, plus fitness - lindfield, benefiit fitness - haymarket, , plus fitness - gordon, plus fitness - chatswood, plus fitness - balgowlah, uts - activatefit gym, anytime fitness - haymarket, plus fitness - cremorne, plus fitness - castle hill, anytime fitness - wolli creek, anytime fitness - kensington, anytime fitness - surry hills, anytime fitness - northbridge, anytime fitness - willoughby, lachie cubis - fitness

Hip Thrust (Glute Drive Machine)

Intermediate

+

Plate loaded

Glutes, Hamstrings

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - cremorne, anytime fitness - bexley, anytime fitness - kingsford, anytime fitness - willoughby, plus fitness - balgowlah, lachie cubis - fitness

Cable Chest Fly

Beginner

+

Cable

Chest

jono franze - sydney, father figure fitness - sydney, sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, anytime fitness - northbridge, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, ken druce - fitness, ken druce - pymble, nelo - fitness, lachie cubis - fitness

Lat Pull Down (Isolated)

Beginner

+

Pin loaded

Lats

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - gordon, uts - activatefit gym, anytime fitness - kingsford, anytime fitness - surry hills, lachie cubis - fitness

Hip Flexion

Beginner

+

Pin loaded

Inner Thigh, Outer Hip

Side Plank

Beginner

+

Bodyweight

Abs, Obliques

Lateral Raise (Seated)

Beginner

+

Pin loaded

Shoulders

Chest Press

Intermediate

+

Plate loaded

Chest

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - castle hill, lachie cubis - fitness

Standing Calf Raise

Beginner

+

Smith

Calves

Romanian Deadlift (RDL)

Intermediate

+

Dumbbell

Lower Back, Glutes, Hamstrings

Bicep Curl (Isolated)

Beginner

+

Pin loaded

Biceps

benefiit fitness - haymarket, father figure fitness - sydney, jono franze - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Tricep Extension

Beginner

+

Pin loaded

Triceps

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, benefiit fitness - haymarket, , plus fitness - chatswood, plus fitness - balgowlah, plus fitness - darlinghurst, uts - activatefit gym, plus fitness - castle hill, plus fitness - cremorne, anytime fitness - bexley, sam druce - fitness, plus fitness - gordon, lachie cubis - fitness

Chest Dips

Intermediate

+

Bodyweight

Chest

Hip Abductor (Standing)

Beginner

+

Pin loaded

Outer Hip

Leg Curl (Seated)

Beginner

+

Pin loaded

Hamstrings

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, benefiit fitness - haymarket, , plus fitness - chatswood, uts - activatefit gym, anytime fitness - bexley, anytime fitness - kingsford, anytime fitness - northbridge, sam druce - fitness, plus fitness - balgowlah, lachie cubis - fitness

Front Squat (Heel Raised)

Intermediate

+

Barbell

Quads, Glutes

Hack Squat (45 Degree)

Intermediate

+

Plate loaded

Quads, Glutes

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, anytime fitness - haymarket, anytime fitness - bexley, anytime fitness - kingsford, anytime fitness - kensington, anytime fitness - surry hills, anytime fitness - northbridge, anytime fitness - willoughby, lachie cubis - fitness

Dumbbell Incline Bench Press

Intermediate

+

Dumbbell

Chest

Preacher Curls

Beginner

+

Plate loaded

Biceps

Back Extension

Beginner

+

Pin loaded

Lower Back

Leg Press

Beginner

+

Pin loaded

Quads

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - gordon, plus fitness - chatswood, uts - activatefit gym, anytime fitness - haymarket, plus fitness - cremorne, anytime fitness - bexley, anytime fitness - wolli creek, anytime fitness - kingsford, anytime fitness - kensington, anytime fitness - surry hills, anytime fitness - northbridge, anytime fitness - willoughby, plus fitness - balgowlah, lachie cubis - fitness

Dumbbell Bench Press

Intermediate

+

Dumbbell

Chest

Wedge Squat

Beginner

+

Bodyweight

Quads, Glutes

Preacher Curl

Beginner

+

Pin loaded

Biceps

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, benefiit fitness - haymarket, , plus fitness - gordon, plus fitness - chatswood, plus fitness - darlinghurst, uts - activatefit gym, anytime fitness - haymarket, anytime fitness - bexley, anytime fitness - wolli creek, anytime fitness - kingsford, anytime fitness - kensington, anytime fitness - surry hills, anytime fitness - willoughby, sam druce - fitness, lachie cubis - fitness

Shrugs

Beginner

+

Cable

Traps

Seated Shoulder Press

Beginner

+

Smith

Shoulders

Hip Adduction

Beginner

+

Pin loaded

Inner Thigh

Goblet Reverse Lunge

Beginner

+

Dumbbell

Glutes, Quads

sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, father figure fitness - sydney, jono franze - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Pistol Squat

Advanced

+

Bodyweight

Glutes, Quads

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

Teapot

Beginner

+

KettleBell

Obliques

benefiit fitness - haymarket, father figure fitness - sydney, jono franze - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, sam druce - fitness, lachie cubis - fitness

Bent Over Row

Intermediate

+

Smith

Traps, Lats

Bicep Curl

Beginner

+

Dumbbell

Biceps

sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, father figure fitness - sydney, jono franze - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, lachie cubis - fitness

Side Plank with Hip Abduction

Beginner

+

Bodyweight

Abs, Outer Hip, Obliques

Single Arm Tricep Extension

Beginner

+

Cable

Triceps

Chest Press

Intermediate

+

Plate loaded

Chest

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - castle hill, lachie cubis - fitness

High Low Plank

Beginner

+

Bodyweight

Abs

Lat Pullover

Intermediate

+

Pin loaded

Lats

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Split Squat

Beginner

+

Smith

Quads, Glutes

Hanging Knee Twist

Intermediate

+

Bodyweight

Obliques, Abs

Chest Dips

Intermediate

+

Bodyweight

Chest

Standing Calf Raise

Beginner

+

Smith

Calves

Box Jump (90 Degree Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

Romanian Deadlift (RDL)

Intermediate

+

KettleBell

Hamstrings, Glutes, Lower Back

Overhead Press (Single Arm)

Beginner

+

KettleBell

Shoulders

Ab Crunch

Beginner

+

Pin loaded

Abs

Pull Up

Intermediate

+

Bodyweight

Biceps, Lats

Box Jump

Beginner

+

Bodyweight

Quads, Glutes

Tricep Press

Beginner

+

Pin loaded

Triceps

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Assisted Pull Up

Beginner

+

Pin loaded

Lats, Biceps

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Overhead Tricep Extension

Beginner

+

Pin loaded

Triceps

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Squat Machine

Intermediate

+

Plate loaded

Quads, Glutes

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Cable Lateral Lunge and Woodchop

Intermediate

+

Cable

Glutes, Abs

Hip Extension

Beginner

+

Pin loaded

Outer Hip

45 Degree Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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Goblet Reverse Lunge

Beginner

+

Dumbbell

Glutes, Quads

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Chest Press

Beginner

+

Plate loaded

Chest

Lateral Raise

Beginner

+

Pin loaded

Shoulders

Deadlift

Intermediate

+

KettleBell

Quads, Glutes, Hamstrings, Lower Back

Sumo Squat

Beginner

+

KettleBell

Quads, Glutes

Leg Extension (Isolated)

Beginner

+

Plate loaded

Quads

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Swissball Back Extension T and Y

Intermediate

+

Swiss Ball

Lower Back

Seated Shoulder Press

Beginner

+

Smith

Shoulders

Bulgarian Split Squat

Intermediate

+

Dumbbell

Quads, Glutes

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Seated Row

Beginner

+

Pin loaded

Lats, Traps

Shoulder Press

Beginner

+

Pin loaded

Shoulders

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Kneeling Push Up

Beginner

+

Bodyweight

Chest

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Romanian Deadlift (RDL)

Intermediate

+

Barbell

Glutes, Hamstrings, Lower Back

Oblique Crunch

Intermediate

+

Plate loaded

Obliques

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Back Extension

Beginner

+

Bodyweight

Lower Back, Glutes, Hamstrings

Dynoball Golf Posture Wall Balls

Beginner

+

Medicine Ball

Abs

Decline Bench Press

Intermediate

+

Barbell

Chest

Incline Chest Press (Isolated)

Beginner

+

Plate loaded

Chest

Back Extension

Beginner

+

Pin loaded

Lower Back

Hack Squat (45 Degree)

Intermediate

+

Plate loaded

Quads, Glutes

Ab Crunch (Lying)

Beginner

+

Pin loaded

Abs

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Seated Row

Beginner

+

Pin loaded

Lats, Traps

Cable Crunch

Beginner

+

Cable

Abs

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Leg Curl (Standing)

Beginner

+

Pin loaded

Hamstrings

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45 Degree Leg Press (Isolated)

Intermediate

+

Plate loaded

Quads, Glutes

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Deadlift

Advanced

+

Barbell

Quads, Glutes, Hamstrings, Lower Back

Wedge Squat

Beginner

+

Bodyweight

Quads, Glutes

Side Plank

Beginner

+

Bodyweight

Abs, Obliques

Hip Adduction

Beginner

+

Pin loaded

Inner Thigh

Donkey Calf Raise

Intermediate

+

Plate loaded

Calves

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Seated Calf Raise

Beginner

+

Plate loaded

Calves

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Seated Row (Isolated)

Beginner

+

Plate loaded

Lats, Traps

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Key Points:

Common Mistakes:

Exercise Notes:

Where you should 'feel it':

Similar Exercises

3 point row

Intermediate

+

Seated Row

Beginner

+

Hip Thrust

Intermediate

+

Decline Chest Press (Isolated )

Beginner

+

Assisted Pull Up

Beginner

+

Lateral Lunge Med Ball Raise

Beginner

+

45 Degree Leg Press (Isolated)

Intermediate

+

Forward Dumbbell Lunge

Beginner

+

Leg Curl (Kneeling)

Beginner

+

Incline Chest Fly

Intermediate

+

Romanian Deadlift (RDL)

Intermediate

+

Seated Row

Beginner

+

Shoulder Shrug

Beginner

+

Rear Delt Fly

Beginner

+

Overhead Press

Beginner

+

Squat Machine

Intermediate

+

Front Raise

Beginner

+

Hip Adductor

Beginner

+

Chest Fly (Seated)

Intermediate

+

Leg Press

Beginner

+

Leg Curl

Beginner

+

Shoulder Press (Isolated)

Beginner

+

Donkey Calf Raise

Intermediate

+

Seated Row