The Training Triangle

Perform Standing Barbell Overhead Press in a controlled manner with a Barbell and Weight Plates. Focus mainly on Shoulders. Keep your torso stable, move through a comfortable full range of motion and do not use momentum. Shoulders, Triceps and Trapezius work as secondary muscles.

Pick the dumbbells up from the floor with a neutral grip, palms facing inward. Place the ends of the dumbbells in your hip crease and sit on the bench. To reach the starting position, lean back and keep the weights close to your chest. Once in position, take a deep breath and press the dumbbells upward. This is…

Support yourself with your arms on the handles. Straighten your arms and let your legs hang freely. Inhale and bend your arms until your chest is level with the handles. Exhale and straighten your arms back to the starting position. This exercise trains the chest and triceps.

Choose a pair of dumbbells and stand upright with them by your sides. Make sure your palms face your body. Hold the dumbbells slightly away from your body to keep your muscles under tension. To perform the exercise, slowly raise the dumbbells to around shoulder height. Try not to raise your wrists above your elbows…

Perform Lying Dumbbell Extension in a controlled manner with a Bench. Focus mainly on Abdominals. Keep your torso stable, move through a comfortable full range of motion and do not use momentum. Triceps work as secondary muscles.

Stand facing the machine, with your hands on the handle and elbows against your body. Inhale and extend your forearms, keeping your arms close to your body. Exhale and allow your arms to bend back towards your abdomen. This exercise uses the triceps and anconeus.

Perform Pull Up in a controlled manner with No Equipment Required. Focus mainly on Lats. Keep your torso stable, move through a comfortable full range of motion and do not use momentum. Lats, Shoulders, Upper Back and Forearms work as secondary muscles.

Perform Barbell Bent Over Row in a controlled manner with a Barbell. Focus mainly on Upper Back, Lats and Trapezius. Keep your torso stable, move through a comfortable full range of motion and do not use momentum. Biceps, Forearms and Shoulders work as secondary muscles.

Stand with the barbell directly between your legs. You can use a V-handle for this exercise. Place the barbell in the notch of the V. Bend forward until your upper body is roughly parallel to the floor or slightly above it. Begin by moving your elbows back while drawing your shoulder blades together. Pull the barbell towards your…

Choose a suitable pair of dumbbells and stand with your feet about shoulder-width apart. Hinge slightly forward at the hips and grasp the dumbbells at your sides with a neutral grip, palms facing your body. Stand upright, keeping your spine neutral. Raise both shoulders as if you do not know the answer to a difficult question. Hold this position…

The 'EZ Bar Preacher Curl' is a great exercise for isolating the biceps while minimising strain on your wrists. Adjust the Preacher bench seat so your upper arms rest comfortably on the padding when seated. Load the desired weight onto the bar. Sit on the bench and grasp the EZ Bar with your hands approximately…

Hold a dumbbell in each hand, inhale and curl your arms upward. You can do this with both arms together or each arm separately. Try not to move your whole body with the exercise, as this will not train the correct muscles. This is the best exercise for developing the brachioradialis, as well as the biceps and brachialis.

Stand with your feet about shoulder-width apart. Keep your eyes forward and slowly lower your body. Do not lean forward as you descend. Your hips should move back and then sink straight down. Squat until your thighs are roughly parallel to the floor, then slowly lift your body back up and…

Place the barbell on the floor and position your feet beneath it. Make sure the barbell lies over the middle of your foot, with your feet about hip-width apart. Important! The midpoint from heel to toes, not from shins to toes! This is a common misunderstanding in the deadlift. If the barbell, and your…

You need a 'Leg Press' machine for this exercise. Before starting, load the desired weight onto the machine and sit down. Place your feet on the platform about shoulder-width apart. Take a deep breath, straighten your legs and release the safety catches where needed. Lower the weight under control until your legs are at around 45 degrees or slightly lower. Then move the weight…

Perform Leg curl in a controlled manner with Strength Machines. Focus mainly on Biceps. Keep your torso stable, move through a comfortable full range of motion and do not use momentum. Hamstrings, Glutes and Calves work as secondary muscles.

You need a 'Leg extension' machine for this exercise. Before starting, select the desired weight on the machine. Adjust it so your knees align with its axis. Sit down and place your shins behind the padding at the bottom of the machine. Take a deep breath and straighten your legs to raise the weight stack.…

Start with a step and a bench facing each other. Place your toes on the step and sit on the bench with a weight plate or dumbbell on your thighs. Lower your heels as far as possible without touching the floor. This is the starting position. Then raise your heels as far as possible…