The close grip upright rows is an exercise in itself, with the close grip positioning enabling more weight to be lifted. This workout is paced perfectly for hypertrophy, mid strength and muscle conditioning goals.

A great workout using the Decline Bench Press, designed to help pace you perfectly for hypertrophy and mid strength based goals. Perfect for Beginners - Intermediate.

Targeting the Chest and designed to achieve hypertrophy, muscle condition and strength this online workout will really help step up your Bench Press

Emphasising the upper Chest this Incline Bench Press routine is designed to produce hypertrophy, muscle condition and strength.

Hitting in on the Lats and the upper back, this workout is very concentrated and thorough in helping you to hit the targeted muscle group. If you have been used to having a forearm workout instead of feeling it in the back, this is a must workout for you.

The daddy of lateral shoulder shaping and a great isolation exercise, this 3 set workout will pace you through each rep to provide you with a mild muscle muscle and mid intensity. Designed for hypertrophy, shape and condition type goals.

The Shoulder Press Machine can be an under rated piece of equipment, however with the right positioning, weight and pacing it becomes an amazing way to develop the shoulders. This workout is designed for hypertrophy, mid strength and muscle condition, that you put you through your paces for 5 sets.

Single Arm Dumbbell Rows are a very effective exercise for the upper back. This workout however makes this already amzing exercise even better by utilising core positioning and pacing you perfectly to get the muscle hit exactly where you need it. Designed for hypertrophy, mid strength and conditioning.

The Standing Military Press is an excellent mass builder, is tremendous at developing compound strength in the shoulders and can contribute to all round shoulder conditioning. This workout is designed for muscle hypertrophy, mid strength and over all muscle performance.

An absolute essential exercise for developing a great functioning back. Targeting the Lats, Rhomboids, Middle Trapezius, Rear Deltoids and the Rotator Cuff, this really is a very effective exercise. This workout is set for hypertrophy, strength and muscle conditioning goals and is perfectly paced to provide you with a very focused upper back workout.