Strength Mechanix Australia
Strength & Conditioning, Bodybuilding, Strongman, PowerliftingUnlock Your Potential with Our 5-Day, 4-Week Online Training Program!
Get Fit Anytime, Anywhere
Are you looking to achieve your fitness goals from the comfort of your home or while on the go? Our 5-Day, 4-Week Online Training Program is designed to fit seamlessly into your busy lifestyle.
5 sessions per week
Must use App app to view and log training
Program Training
A
Bench Press
8, 6, 4, 2, 2 @ 110.23, 132.28, 154.32, 176.37, 176.37 kg
B1
Decline DB Bench
3 x 8 @ 60.63 kg
B2
BB Bent over row
3 x 8 @ 132.28 kg
C1
Supinated Lat pull down
3 x 8
C2
Seated Row
3 x 10
C3
Cable Chest Fly
3 x 12
A1
Back Squat
8, 6, 3, 2, 2 @ 110.23, 132.28, 176.37, 198.41, 220.46 kg
A2
Lying Hamstring curl
3 x 8
B1
Seated Single- Leg Press
3 x 8 @ 171.96 kg
B2
Close Grip Lat Pull Down
3 x 8
C1
Seated leg extension
3 x 12
C2
GHD Hip Extension
3 x 12
A
Deadlift
3 x 8 @ 275.58 kg
B1
Wide stance Leg Press
3 x 10 @ 330.69 kg
B2
Split stance supported DB single arm row
3 x 10 @ 71.65 kg
C1
Single leg Hamstring curl
3 x 8
C2
Cable straight arm pull down
3 x 12
D1
Single arm cable row
3 x 12
D2
Calf Raise
3 x 20
A
DB Seated shoulder press
3 x 8 @ 77.16 kg
B
Military press
10, 8, 6 @ 88.18, 110.23, 110.23 kg
C1
Incline Upright Cable upright row
3 x 12
C2
DB Side lateral raise
3 x 10 @ 22.05 kg
D1
Bent over cable front raise
3 x 15 @ 28.66 kg
D2
Machine Chest press
3 x 15 @ 88.18 kg
A1
BB Bicep curl
3 x 8 @ 77.16 kg
A2
Straight Bar Tricep Push down
3 x 12
B1
Decline BB French press
3 x 8 @ 88.18 kg
B2
Standing DB Bicep Curl
3 x 8 @ 38.58 kg
C1
Cable Tricep Rope Pull over
3 x 15
C2
Preacher curl
3 x 12
D1
Seated Neutral to supinated bicep curl
3 x 12 @ 22.05 kg
D2
Cable Tricep Kick back
3 x 15
