Train to Gain

Ball Slams
Bench Press
Squatting
Lateral Raise
Rope Pulls
Barbell Curls
Delts
Bent Over Row
Kick Backs
Squatting 2
Face Pulls
Stretching
Body Weight Exercises
Triceps
Stretching 2
Deadlifts
Stiff Leg Deadlifts
Compound Movements
Isolation Exercises
Burpees
Box Jumps
Slow Negative Reps
Skipping
Dips
Rowing
Hanging Leg Raises
HIIT
Battle Ropes
Hip Thrusters
Planking
T Bar Rows
Upright Rows
Sumo Dumbbell Squats
TRX Training
Compound Movements 2
Deadlift Variations
Lunges
Cable Flys
Foam Rolling
Reverse Curls
Hamstring Curls
Planking 2
Romanian Deadlifts
Foam Rolling 2
Pull Ups
Shoulder Pressing
Battle Ropes 2
Glute Raises
Skull Crushers
Dumbbell Incline Press
One Armed Row
Back Extensions
Bent Over Row 2
Shoulder Raises
Weighted Squat
Good Mornings
Hamstring Bridge
Overhead Tricep Extension
Weighted Crunches
Towel Pull-Ups
Incline Dumbbell Row
Archer Push-Up
Decline Dumbbell Bench Press
Band / Chain Barbell Bench Press
Squat Concentration Curl
Snatch-Grip Rack Deadlift
Stability-Ball Triceps Extension
Split Jack Curl
Overhead Barbell Shrug
Push-Up Position Hammer Curl
Static Dumbbell Curl
Cable Face Pull
Inverted Shoulder Press

Ball Slams

Looking for a good way to get fit and let off a little steam? Ball Slams are a great way of doing both! Try adding them to your workout in 30 second intervals and see how many you can do!
Bench Press

1: Lie on the bench, raise chest and squeeze shoulder blades together, with feet planted on the floor. 2: Hold the bar slightly wider than shoulder width apart, use the knurling for a guide. 3: Take a deep breath in and un-rack the bar. Move the bar over the shoulders. 4: Lower the bar in a controlled manner to your mid chest and keep the elbows tucked at around a 75 degree angle. 5: Press the bar from mid chest to the starting position over the shoulders. Don't forget to breathe!
Squatting

When squatting, make sure the weight goes through your heel, never your toes, keeping your back arched and your chest high!
Lateral Raise

When performing a lateral raise, keep the arms slightly bent, and raise your pinky fingers higher, slightly rotating the wrist at the top of the movement.
Rope Pulls

QUICK TIP: Pull the rope apart at the bottom of the movement for full range of motion, bend the hips and knees slightly and keep the elbows close to the body.
Barbell Curls

QUICK TIP: When performing a barbell curl, you can change the width of your grip to target different areas of your bicep.
Delts

QUICK TIP: To build those cannonball delts, you have to train all areas of the deltoid. Mix up your training when training delts and don't focus too much on pressing, instead, focus on isolating each of the 3 heads of the deltoid.
Bent Over Row

QUICK TIP: When performing a bent over row, altering the width of your grip will slightly change the part of the back you are working. For a thick back keep hitting those heavy rows!
Kick Backs

Kick backs are a great way to isolate your glutes. Add them in to your lower body workout to achieve those booty goals!
Squatting 2

QUICK TIP! Make sure you complete the full range of movement when squatting, for full leg development.
Face Pulls

QUICK TIP! Face pulls are a great way to work those rear deltoids. Adding them in to your workout can help with posture and muscular imbalances.
Stretching

QUICK TIP! Stretching can greatly improve mobility and flexibility. Including them at the end of your workout can also help flush out some of the built up lactic acid to help with recovery.
Body Weight Exercises

QUICK TIP! Body weight exercises are very important when building muscle. There's no point in being able to lift more if you can do less repetitions of a body weight movement!
Triceps

QUICK TIP! When training triceps, try changing up your grip placement to hit the different heads of the muscle, for full tricep development.
Stretching 2

QUICK TIP! Stretching and mobility are very important aspects of training to improve your range of movement when performing exercises such as squats and deadlifts.
Deadlifts

QUICK TIP! Deadlifts are a great way to strengthen the posterior chain! Master the deadlifts to make those strength gains!
Stiff Leg Deadlifts

QUICK TIP! Stiff leg deadlifts are great to help develop your hamstrings.
Compound Movements

Compound movements like squats and deadlifts are a great way to help gain strength and put you on the right path to achieve the body you deserve! Got questions about training? Come by any of our Protein Superstore branches and our capable staff will be happy to help!
Isolation Exercises

Keep your range of motion strict when performing isolation exercises such as bicep curls, leave your ego at the door!
Burpees

Burpees are a great exercise to add if you're looking to get fitter! Protein Superstore are always there to help you achieve your fitness goals, pop in any time and speak to one of our capable members of staff!
Box Jumps

Box jumps are a great way to get your heart rate up, try adding them to your workout!
Slow Negative Reps

Want to change up your workout? Try performing slow negative reps to really feel the burn when isolating muscles like deltoids and biceps. Doing slow negative reps are a great way to get your muscles to grow and achieve a great aesthetic physique.
Skipping

Skipping is a great way to get your heart up and have fun while doing it! Try single unders first, and when you get the hang of it try some double unders!
Dips

Dips are a great way to develop your triceps and chest, and are a must if you want to build a functional and aesthetic physique!
Rowing

Need a quick, full body workout? Give rowing a try!
Hanging Leg Raises

Looking to improve your core? Hanging leg raises are a great way to increase core strength and help get you those highly sought after 6 pack abs! Looking for a great workout? Drop in to any of our stores and our experienced staff will be happy to help.
HIIT

HIIT is a great way to shorten your boring cardio workouts! Try some 30 seconds sprits 30 seconds slow jog and see how many you can get!
Battle Ropes

Battle ropes are great when doing HIIT training, change things up a little and try adding them to your workout plan! Don't forget that our capable staff are always there if you need help with your training and diet!
Hip Thrusters

Hip thrusters are a great way to activate your glutes and help strengthen your posterior chain. Try adding them to your lower body training and watch the results come!
Planking

Need a good way to strengthen your core? Give planking a go to feel a good burn!
T Bar Rows

Doing T bar rows are a great way to build a strong back! Try changing grip positions to hit every part of your back.
Upright Rows

Upright rows are a great way to strengthen your delts and traps, give them a go the next time you train shoulders! If you have any questions regarding workouts then drop by any of our shops and ask our friendly and helpful staff!
Sumo Dumbbell Squats

Try changing things up on leg day and add the sumo dumbbell squat. Changing things up is a great way to keep your training fresh and ensures you are hitting as many areas of the muscle as possible!
TRX Training

TRX training is a great way to get in shape, especially if you're new to the gym! Need a had with your New Years resolution? Come by any Protein Superstore branch and our staff will be happy to help!
Compound Movements 2

Compound Movements like squats are really important when building your foundation of strength. Make sure you focus on form and not just on lifting heavy weights!
Deadlift Variations

Try different deadlift variations to make sure you're strengthening your posterior chain!
Lunges

Maximise your leg gains by including lunges into your workout! Lunges are a great exercise to build the quads, glutes and core. They are also a unilateral movement, meaning you will develop muscle and strength equally in both legs - so you don't get any unwanted muscle imbalances!
Cable Flys

Cable flys are a great way to develop your chest. Try changing the height of the cables to change things up, to develop a complete chest.
Foam Rolling

Foam rolling is a great way to help the recovery process! Give it a try after your workout and feel the benefits!
Reverse Curls

Reverse curls are a great arm day finisher, working both the forearms and the biceps! Add them to your arm routine to strengthen your grip and make those extra arm gains!
Hamstring Curls

No machines? Try using a dumbbell for your hamstring curls! A great exercise for hamstring development!
Planking 2

Want a stronger core? There's loads of different ways to implement planking in to your training! A great way to add strength and core stability!
Romanian Deadlifts

Looking to strengthen your posterior chain? Romanian Deadlifts are a great was to hit both the hamstrings and glutes in one exercise! Give them a try on your lower body day and see some great results!
Foam Rolling 2

Foam rolling is an essential piece of kit for those who train regularly! Regular foam rolling can help prevent injury, increase recovery and increase mobility and flexibility!
Pull Ups

Looking to build some upper body strength? Pull ups are an amazing way to strengthen your back and arms, try changing your grip to strengthen different parts of your back.
Shoulder Pressing

Shoulder pressing not only strengthens your shoulder but helps strengthen your core as well! Try it out next time you train shoulders!
Battle Ropes 2

Battle ropes are a great exercise when training both your upper body and your abs! You can incorporate movements such as lunges and squats to make the workout even harder! Give them a try today!
Glute Raises

Looking to gain a little more booty for the summer season? Try adding glute raises to your workout routine! They are a great way to target the glutes for maximum results!
Skull Crushers

The triceps are a huge part of your arm and shouldn't be neglected! Try adding some skull crushers to your arm routine and see those arms grow!
Dumbbell Incline Press

If you're looking to build a bigger, stronger chest then don't forget to hit your chest from different angles! Performing a movement like dumbbell incline press will help you gain more strength and a more complete looking chest!
One Armed Row

One armed rows are a great way to build a good, strong back and should be a must in any good back day routine! Need a hand with your workout routine? Pop in to any Protein Superstore branch and talk to our friendly and experienced staff!
Back Extensions

Back extensions are a great way to work on and isolate your lower back, and should definitely be included in your back day routine! Need any help with your workout routine? Come down to any of our Protein Superstore branches and our friendly and experienced members of staff will be happy to help!
Bent Over Row 2

Looking to build a big back? Then bent over rows are a must! Don't be afraid to go heavy, as long as you are keeping strict form, and change things up by changing grips to hit different parts of your back!
Shoulder Raises

Shoulder Lateral / Side Raise - One of the best shoulder muscle exercises. Wider shoulders create the illusion of a thinner waist and thinner more shapely arms.
Weighted Squat

Lacking space / equipment for a barbell squat? Try these for an effective leg workout! Use a kettle bell, dumbbells or a weight disk.
Good Mornings

Looking for that extra burn in the bum and hamstrings? Put these in your workout and feel the burn! Back straight and make sure you feel the stretch in the legs! Enjoy!
Hamstring Bridge

Working out in the house? Replace the bench with your sofa! #NoExcuses Keep the knees locked at 90° - lift the hips until the body is straight. Keep it nice and slow and it won't be long until them legs are on fire!
Overhead Tricep Extension

Want big arms? Triceps make up close to 2/3 of your arm! Make sure to hit this muscle to add the inches. For an easy version keep the weights pressed together, for a more advanced workout keep the weights apart.
Weighted Crunches

Abs - "Made in the kitchen, sculpted in the gym." Once you have successfully performed a variety of body weight abdominal exercises such as plank, crunch, and leg raise it's time to up your game to keep them progressing. Adding a dumbbell, weight disk or ankle weight will increase intensity. For example try these weighted crunches!
Towel Pull-Ups

By grasping a towel versus just the bar, you seriously intensify the grip challenge, making the whole move harder. The hand position when gripping a towel for a pull-up keeps the wrists mostly neutral, which strengthens the wrists and forearms without any uncomfortable twisting.
Incline Dumbbell Row

Set an adjustable bench to a 30- to 45-degree incline and lie on it chest-down. Grasp a dumbbell in each hand and draw your shoulder blades back and together as you row the weights to your sides.
Archer Push-Up

Assume a push-up position with your left hand directly under your shoulder. Fully extend your right arm straight out to your side and place your hand on a medicine ball or low step. Bend your left elbow to slowly lower your chest down to the floor, making sure to keep the brunt of your bodyweight on your left hand. Once your chest is just above the floor, push yourself back up. Do all your reps on one side, and then switch sides.
Decline Dumbbell Bench Press

Lie on a decline bench with your shins hooked beneath the leg support. Hold a pair of dumbbells above your chest with your arms straight. Your palms should face your feet and the weights should be just outside your shoulders. Lower the dumbbells to your chest, pause, and then press them back up to the starting position.
Band / Chain Barbell Bench Press

Adding chains or bands to the ends of a barbell makes it unstable. The instability forces your core and stabilizer muscles to kick in to a higher degree. Method: Hang a chain over each end of the barbell, or anchor resistance bands to the bench and place them over each end of the bar. Start without weight, in order to get used to the unstable bar. Grab the barbell and lie on a bench. Using an overhand grip that’s just beyond shoulder width, hold the bar above your sternum, keeping your arms straight. Lower the bar to your chest, and then push it back to the starting position.
Squat Concentration Curl

This move will hammer your biceps while you work the larger, energy-hungry muscles of your lower body. It will help you burn calories to reveal your chiseled arms. Method: Grab a pair of light dumbbells and stand with your feet shoulder-width apart. Push your hips back and squat until your thighs are parallel to the floor. Keeping your weight on your heels, your elbows pressed against your inner thighs, and your palms facing each other, curl and lower the weights for 30 to 60 seconds.
Snatch-Grip Rack Deadlift

Set up as you would to deadlift, only do so in a power rack, resting the bar on the safety rods at about two inches below your knees. Grasp the bar wide, hands about double shoulder width. Extend your hips and stand up, pulling the bar to in front of your thighs.
Stability-Ball Triceps Extension

Targets triceps, core, glutes, and hamstrings. Hold a dumbell in each hand and lie with your upper back resting on a stability ball; raise your hips so your body forms a straight line from knees to shoulders. Extend the dumbells directly over your head with arms straight and palms facing each other. Push your weight into your heels to keep your hips lifted and glutes engaged throughout the move. This is the starting position. Without moving your upper arms, slowly bend your elbows and lower the dumbells until your forearms are beyond parallel to the floor. Straighten your elbows to return to start. That's one rep. Do 15 to 20.
Split Jack Curl

Performing a split jack will assist your biceps in lifting the weights. But because your feet are split instead of parallel to each other, you're not as stable. You’ll need your arms to work overtime to keep the dumbbells tight to your body in order to keep them from pulling you to the side. The bonus: You’ll jack up your heart rate, as well. Method: Grab a pair of heavy dumbbells and hold them by your sides with your palms facing your thighs. Jump into a split stance and curl the weights to your shoulders at the same time. Pause, and then reverse the movement to return to the starting position. Alternate legs with each rep for 20 seconds.
Overhead Barbell Shrug

Holding the weight above your head as you shrug works your upper traps. This position also reduces the emphasis on your levator scapulae, which are often overworked. For many guys, this can lead to better posture, since these muscles are often imbalanced. Method: Hold a barbell above your head with an underhand grip that’s about twice shoulder width. Your arms should be completely straight. Shrug your shoulders as high as you can. Pause, then reverse the movement back to the starting position.
Push-Up Position Hammer Curl

While the hammer curl hits your biceps, the instability of lifting a limb off of the floor while holding a plank will make this an ab burner, too. Method: Grab a pair of dumbbells and assume a pushup position with your palms facing each other. Without moving your upper arm, curl the weight in your right hand toward your right shoulder. Lower it and repeat with your left arm. Alternate arms with each rep for 30 to 60 seconds.
Static Dumbbell Curl

This biceps exercise takes advantage of isometric training, a technique in which you hold the weight in one position for a period of time. It will stimulate your muscles in a way that is different from performing full reps. And that simple change can spur new growth. Method: Grab a dumbbell with your right hand and stand behind a bench raised to a 45-degree angle. Lower the dumbbell until it’s just beyond half way. Hold for 20 seconds and then repeat on your left arm.
Cable Face Pull

The face pull defines the muscles in your upper back, helping improve your posture and strength. Method: Attach a rope to the high pulley of a cable station and grab an end with each hand. Back a few steps away until your arms are extended in front of you. Pull the middle of the rope toward your face. Pause, and reverse the movement back to the starting position.
Inverted Shoulder Press

This move is actually a pushup variation—which means you perform it anywhere, anytime. But instead of your pecs doing most of the pushing, this position shifts the workload onto your shoulders. Method: Begin in a traditional pushup position, but move your feet forward and raise your hips so your body forms an inverted “V.” Keeping your hips elevated, bend your elbows and lower your chest to the floor. Pause, and then reverse the movement. Bring your feet closer to your hands if you want to increase the difficulty for your shoulders.