Muscle up in the gym with a strength regime that’s hard to beat.

LOWER-BODY BURN

1. Leg Press

> Add your desired weight to the machine and adjust the angle of the back rest. When you are seated with your legs pressing against the top plate, your hips should be at 90°.

> Sit on the machine with your head flush against the back rest and no arch in your lower back. Place your feet on the top plate about shoulder-width apart with your toes pointing up and knees at a slight angle outwards.

> Unclip the safety release, bend your knees and lower the weight down, until your quads press against your torso.

> Straighten your legs out, but not all the way –  always keep a small bend in the knees. This prevents hyper-extension of your knee joint.

Tip: If you’re new to this machine, strip all the weight off completely to start. You can always add weight slowly as you become more familiar with the machine.

2. Weighted Lunges

> Find a weight that is best suited for you (either dumb-bells or kettlebells). Start by standing up straight with a weight gripped tightly in each hand next to your sides.

> Take a big step forward and lower your back knee until just a few centimeters off the ground. Both knees should be at 90° and your chest should be facing forward with your chin up.

> As you begin to stand, shift the weight on the front leg and push forward with the back leg. This should result in you moving upwards but also forward so you go straight into your next rep. Alternate legs after each lunge.

3. Hamstring Curl

> Lie face-down with your head right at the top of the machine, grip the bars on the underside and hook your feet under the round pad at the bottom. You want the pad to sit between your heels and calves.

> Once this is set up, all you need to do is tighten the hamstrings and bend your knees. Try to bring your heels as far back as possible to reach your bum.

> Slowly lower back down as far as you can before proceeding to the next rep.

Tip: As a beginner, always set the weight on the lowest and work your way up. And if you’re new to this machine, strip all the weight off completely to start. You can always add weight slowly as you become more familiar with the machine.

4. Weighted Squats

> Set the barbell up on a squat rack so that it sits just below shoulder height (a few centimetres below your shoulders). Place a comfortable weight on the bar from biggest to smallest.

> Centre yourself under the bar allowing it to rest on your trap muscles. Grip the bar on either side, stand up and take a step back. Stabilise the bar by standing with your feet shoulder-width apart and keeping your core nice and tight.

> Slowly drop down into a squat, aiming to get your waist in line with your knees before coming back up. Don’t arch your lower back too much and always keep your chin up to keep the weight on your heels.

UPPER-BODY BLITZ

1. Tricep Pull

> Hook the attachment in on the top cable and stand about a metre from the machine.

> Start by gripping the rope with your palms facing each other and pull it down until your elbows are tucked into your sides.

> Squeeze and bend your elbows and tighten your triceps to pull the weight down. Once at your waist, pull each side of the rope to the sides of your hips. This is where you achieve full extension.

> Slowly control the lift back up until your elbows get to about 45°. Continue with your remaining reps.

2. Chest Press

> Find a flat bench and sit towards the front with two dumb-bells resting on top of your knees. The weights must be vertical to the ground and your palms facing each other.

> Lean back and allow your knees to fall back with you – this will make it easier for you to get the weight up.

> Once the dumb-bells are over your chest, drop your legs back down so your feet are on the floor. Make sure your palms are now facing forward and that the weight is positioned directly above your chest with your arms completely straight.

> Slowly lower the weight down until your arms are in line with your shoulders. The dumb-bells should now be separated and on either side of your chest. Press up until your arms are fully locked out and are back in the starting position.

3. Lat Pull Down

> Use the same machine as the tricep pull, but stand with your back to the machine and your arms above your shoulders.

> Lean slightly forward but keep your back straight (no arching). Bend your knees to help with stability and keep your core tight. Have your palms facing each other with a sight crack in your elbows.

> Pull the weight down towards your waist; be sure not to bend the elbows. Once the rope reaches your waist, control the weight back up until just above the shoulders before proceeding.

4. Bent-Over Row

> Find a bench and place a dumb-bell on the floor to the left of the bench.

> Stand on the left side of the bench, place your right knee on it and your right hand at the top of the bench. Keep your back straight and your chin up.

> Pick up the weight and let it hang under your left shoulder with your palm facing inwards.

> With straight shoulders, pull the weight up towards your chest until your left elbow touches your left side. Squeeze your upper back muscles and shoulder blades towards the centre of your back. This allows for full extension and activation of the muscle.

> Slowly lower the weight back down before proceeding to the next rep. Once complete, swap sides.