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
Alternative cable bicep curl outstretched
Barbell concentration curl on 37 deg bench
Triceps
Tricep smith machine push press with theraband
Tricep extension modified (like machine variation)
Forearms
Cable reverse curl using ezybar
Chest
Barbell Flat-press (set up and press)
Push ups on barbell (press to fly)
Back
Pronated bent over row with minor pull down
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
Dual Cable isolated wide grip pull down
Dumbbell low row with retraction and thoracic elevation
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
Smith machine vertical leg press
Smith machine narrow stance squat
Patterson step down Level 1
Patterson step down Level 2
Patterson step down Level 3
Patterson step down Level 3- loaded
Hamstring
Hips

Shoulders
37-45 deg rear delt cable raise single arm
45 deg incline bench cable lateral raise
Ezybar wide grip rear delt row