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Workouts

Our FREE workouts show you every set and rep, with tips from the world's best trainers.

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Day 4 - Back & Biceps - Ross Dickerson's 5 Day Split

Day 4 - Back & Biceps - Ross Dickerson's 5 Day Split

Hitting different angles is key for developing a thick and wide back, so we’ll be training from above and from the front.

Day 3 - Abs - Ross Dickerson's 5 Day Split

Day 3 - Abs - Ross Dickerson's 5 Day Split

To get your sixpack on show, you need the right diet to maintain a low bodyfat.

Day 2 - Chest & Triceps - Ross Dickerson's 5 Day Split

Day 2 - Chest & Triceps - Ross Dickerson's 5 Day Split

We’re starting by hitting the upper chest, switching up angles throughout the workout to hit every part of your chest.

Day 1 - Legs - Ross Dickerson's 5 Day Split

Day 1 - Legs - Ross Dickerson's 5 Day Split

On Day 1 of his 5 Day Split, Ross Dickerson trains legs.

Top 10 Abs Exercises

Top 10 Abs Exercises

Here are our Top Ten Abs Day Exercises to thicken your abdominal muscles and strengthen your core, from Fit Media's expert trainers.

Top 10 Leg Exercises

Top 10 Leg Exercises

Here are our Top Ten Leg Day Exercises for a bigger quads, hamstrings, glutes and calves, from Fit Media's expert trainers.

Top 10 Arms Exercises

Top 10 Arms Exercises

Here are our Top Ten Arms Day Exercises for a bigger biceps and triceps, from Fit Media's expert trainers.

Top 10 Back Exercises

Top 10 Back Exercises

Here are our Top Ten Back Day Exercises to add width and thickness to the back, from Fit Media's expert trainers.

Top 10 Chest Exercises

Top 10 Chest Exercises

Here are our Top Ten Chest Day Exercises for a bigger chest, from Fit Media's expert trainers.

Top 10 Shoulder Exercises

Top 10 Shoulder Exercises

Here are our Top Ten Shoulders Day Exercises for 3D shoulders, from Fit Media's expert trainers.

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