HOW TO VIDEOS




SETUP AND MOVEMENTS INSTRUCTIONS.




CHEST PRESS


PEC FLY / REAR DELT


SHOULDER PRESS

LEG CURL

LEG EXTENSION

LEG PRESS


BICEPS CURL

HIP ADDUCTOR / ABDUCTOR


ABDOMINAL


TRICEPS PRESS

45 DEGREE LEG PRESS




FUNCTIONAL TRAINER




ABDUCTION




AB CRUNCH ON BENCH


WALKING LUNGE

CHEST PRESS ON BENCH

DEADLIFT

DECELERATING LUNGE




AB CRUNCH ON BALL




CHEST PRESS




DECLINE PRESS




ADDUCTION




BACK PEDAL




CHEST PRESS ON BALL

DECLINE PRESS ON BENCH

DIAGONAL PATTERN HIGH TO LOW

DIAGONAL PATTERN LOW TO HIGH

LAT PULLDOWN

INCLINE PRESS ON BENCH

STANDING OVERHEAD PRESS

FLY

TRICEPS KICKBACK ON BENCH

MID ROW

HIP EXTENSION

HIP FLEXION

CRUNCH

LATERAL SHUFFLE

LUNGE HANDS AT SIDES

ONE ARM SEATED PRESS

REAR DELT FLY HANDS CROSSED

SEATED REVERSE FLY HANDS CROSSED

SUPPORTED ROW

ONE ARM LAT PULLDOWN

SEATED CHEST PRESS ON BALL

SEATED SHOULDER PRESS

PULL-UP

SEATED FLY ON BALL

SEATED BICEPS CURL ON BENCH

SEATED BICEPS CURL ON BALL

OBLIQUE CRUNCH

LAT PULL DOWN HANDS CROSSED

STANDING MID ROW HANDS CROSSED

TRUNK ROTATION ON BALL

UPRIGHT ROW

TRICEPS PRESS DOWN V-BAR

STANDING BICEPS CURL D RING

STANDING ABDUCTION

STANDING HIGH ROW HANDS CROSSED

STANDING LOW ROW HANDS CROSSED

STANDING BICEPS CURL ROPE

STANDING BICEPS CURL CURL BAR

STANDING ROTATION

STANDING SHOULDER PRESS

TRICEPS KICKBACK

TRICEPS PRESS DOWN REVERSE GRIP CURL BAR

TRICEPS PRESS DOWN ROPE

TRICEPS EXTENSION ON BALL

SINGLE ARM TRICEPS PRESS DOWN REVERSE GRIP D RING

STANDING TRICEPS EXTENSION D RING

STANDING TRICEPS EXTENSION ROPE




 
ROWER

ROWER CONSOLE


PROPER ROWING TECHNIQUE


ROWER DRAG RATIO









SCHWINN AIRDYNE PRO







CONSOLE TUTORIAL





WORKOUT SPLITS




POPULAR 3 DAY SPLIT



POPULAR 4 DAY SPLIT



POPULAR 5 DAY SPLIT

MONDAY: CHEST, TRICEPS AND ABS

TUESDAY: REST

WEDNESDAY: BACK, TRAPS AND BICEPS

THURSDAY: REST

FRIDAY: SHOULDERS, LEGS AND ABS

SATURDAY: REST

SUNDAY: REST

MONDAY: CHEST, TRICEPS AND ABS

TUESDAY: BACK, TRAPS AND BICEPS

WEDNESDAY: REST

THURSDAY: SHOULDERS AND ABS

FRIDAY: LEGS

SATURDAY: REST

SUNDAY: REST

MONDAY: BACK AND TRAPS

TUESDAY: CHEST AND ABS

WEDNESDAY: LEGS

THURSDAY: SHOULDERS AND ABS

FRIDAY: BICEPS AND TRICEPS

SATURDAY: REST

SUNDAY: REST






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