Welcome to the muscle directory.

This directory contains an every growing archive of exercises that are both unique and customised for Ray’s clients. If you would like to learn more, feel free to contact me on 0435893846 and arrange your first consultation.

Biceps                                              

Isolated barbell seated curl                                                                                                                          

Alternative cable bicep curl outstretched                             

Barbell concentration curl on 37 deg bench

Triceps 

 Decline Ezybar skull crusher                                                                                                          

Tricep smith machine push press with theraband

Tricep extension modified (like machine variation)

Forearms

Cable forearm curl

Cable reverse curl using ezybar

Chest 

Barbell Flat-press (set up and press)

Push ups on barbell (press to fly)

Decline Barbell press

Back

Pronated bent over row with minor pull down  

Pronated wide elbow row    

Barbell shoulder width pronated row 

supinated narrow grip barbell row             

Single arm row with Barbell– Hypertrophy 

Single arm barbell row – Strength 

Dumbbell forward lean single arm row 

Isolated chin-ups on smith machine

Wide grip assisted pull-ups

supinated grip pull down 

Dual Cable isolated wide grip pull down 

Dumbbell rhomboid raise 

Dumbbell low row with retraction and thoracic elevation

Deficit deadlifts

Mobility exercises  

Mobilising your body to perform a high bar back squat part 1

Thoracic mobilisation  part 2

Archives stretch part 3

gastrocnemius stretch (calf stretch) part 4

Spinal mobility exercise with stick part 5

 

Quads

High Bar back squat 

Smith machine vertical leg press

Smith machine narrow stance squat 

Rear leg braced static lunge 

Patterson step down Level 1

Patterson step down Level 2

Patterson step down Level 3

Patterson step down Level 3- loaded

Hamstring

dumbbell romanain deadlift 

Hips

Hip thrusts 

Shoulders 

37-45 deg rear delt cable raise single arm

45 deg incline bench cable lateral raise

Ezybar wide grip rear delt row