WTF Workouts

If you are new to working out at the gym please start with the general prep workouts and drill these for 2 to 4 weeks to establish a base body conditioning level. You will need plenty of rest between each workout initially, varying from 2 to 4 days, these recovery times will decrease to 1 to 2 days as your body becomes more conditioned.


After general prep is completed you can move on to one or more of the following workout categories depending on your goals

Bodybuilding to increase muscle size and lower body fat

Strength and conditioning training to improve functional strength and fitness and lower body fat

Cardio to improve cardiovascular fitness and lose weight

Core to increase core strength


If you have any injuries at all you are concerned about please see a member of the team and consult your GP before using any of the programs.

These workouts give a base understanding and basis to start your long term exercise plan but it is then up to you to vary your workouts and keep them progressive.

If you do not know what the exercises are in the programs please ask one of the team or book yourself in for an induction or even better hire yourself a Personal Trainer!

Please select a category from the links below











Technique and Form




Slamming and driving the bar into the floor to bounce it is not good technique - this only makes things easier and takes away from the whole point of the lift.

You need to lock out your legs and stand up straight for the lift to count and also starting the lift with the bar already in a raised position does not count as a lift.

Make sure you head is up and your eyes are facing forward, and your back is straight and not curved, you should be able to feel all your legs and core working. If you can only feel your hamstrings and lower back you are either lifting wrong or your body is not ready for that level of weight.



A squat doesn’t count unless your knees go parallel (in line) with your hips or even beyond. There is no need to rack up the bar with 200+kg and only complete 20% of the movement. This will only damage your spine and lower back and give you very little in terms of strength benefit. Your head needs to be up and your eyes facing forward throughout the whole lift, this will keep your back straight and prevent you folding your body forward and allowing your lower back to take a lot of the strain rather than your legs.


Bench Press

A bench press doesn’t count unless it first touches your chest and then your arms lock out, and it also doesn’t count if anybody else touches the bar! Remember your spotter is only there for safety, he or she is not an active participant in the lift. Keep your feet firmly on the floor and do not wriggle your lower back throughout the lift, if you cannot press the weight without following the above points the weight is too heavy for you.


Powerlifting Equipment

Weight lifting Straps should not be used for every grip based exercise, they are simply designed for powerlifters to help them lift an extreme level of weight on a deadlift - usually over 3 times their bodyweight. Over use of straps will leave you with weak forearms and weak hands and a disproportioned body.

Weight lifting belts are like above used to protect powerlifter’s backs during extreme squat and deadlifts. Over use of this item will lead to you having a weak core and lower back! Having a back problem or injury is also not a reason to use a belt - you should not be doing any lift that puts your back in danger in the first place!


Resistance Machines

The exercise on any machine should be performed in a slow and controlled motion that is the whole purpose of using a machine. Jerking a machine and getting your back involved or other muscle groups not intended to be used is counter- productive. There are many power based free weight exercises where the whole body and power can be utilized. Using power on a machine is both damaging to your body and the machine and against the whole design and purpose of the machine. As a general rule your torso should be completely still on all machine exercises apart from the ab and lower back machines. If you cannot move the desired weight without following the above points the weight is too heavy for you.



These are a great item to use and work you whole body when used correctly. When performing the traditional swing exercise it is important to keep your eyes forward and your shoulders back slightly and you’re back straight. DO not let the kettlebell drag your body forward so your eyes look to the floor and your back goes soft and takes the load!  You should be able to feel all your leg muscles and your core working. You can take the kettle bell to either head height (Half Swing) or to directly overhead (Full Swing)


Pull Ups

For this exercise to count your arms must reach full lock out with your bodyweight unsupported, then you must slowly pull up so your chin goes in line with the bar then return slowly to full straight arm lock with your body hanging. Doing half reps and jerking your body does not count as a rep.


Dumbbell Pressing (Shoulder and Chest)

To complete a full rep your arm must lock out and extend at the start of the movement then your HANDS (not the bottom of the dumbbell) must come down to be in line with your chest on a chest press and they must come down in line with your shoulders on a shoulder press.

 As with the bench press your spotter is there for health and safety reasons only and should not be squeezing your elbows and helping complete the set. If you cannot press the weight by yourself with full range, it is too heavy for you.


Flyes - (Cable and Dumbbells)

This is often a misunderstood exercise. Remember it is not a power exercise; it is designed to isolate the chest. Therefore there is no need to stack on a load of weight and strain your entire body trying to do a half fly half press movement.

Your arms should be mostly out of the lift and the focus should be on squeezing your chest muscles together then extending them. To do this you will have to bend your arms slightly and really extend them to the sides of your body to feel a stretch in your chest. If you can feel the strain more on your biceps and triceps than your chest you are pressing more than flying.


Bicep Curling and Tricep Extensions

These exercises are all too often used as power exercises by getting the whole body and momentum involved. To truly isolate the muscle we are trying to work the elbow should be pinned to the body and only the forearm should actually move. There should be slow constant tension throughout the whole movement.






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