Fitness Canterbury New Beginnings

24/09/2025

Thank you, Meika, for all your hard work at Fitness Canterbury! We’re sad to see you go, but excited to hear about all the new adventures ahead.

The doors will always be open for you at the gym.

Now go build those overseas gains and don’t forget to drop in for a session every time you’re back on holiday! 💪✈️

We’ll see you (and all our members) keen for another farewell at The Church Pub next Saturday at 3 pm. Don’t miss it — Kane will be playing live music from 10 pm! 🎶🍻

20/09/2025

When you come for quads but leave with guns. (It’s leg day.) 😂🏋️‍♂️

18/09/2025

Back Day 🔥💪

Time to build width, thickness, and definition.
Here’s today’s workout:

1️⃣ Straight bar pullover
2️⃣ Pull ups
3️⃣ Reverse grip single arm pulldowns
4️⃣ Dumbbell row
5️⃣ T-bar rows
6️⃣ Seated rows (parallel grip) (no video)

✅ 4 working sets
✅ 10–12 reps each
Finish strong and keep the form tight. Let’s grow that back! 🏋️‍♂️

04/09/2025

From zombie at work to superhero at the gym! Who else transforms like this? 😂💪🔥

02/09/2025

ARM DAY 💥

Chin-ups (supinated) for mass & vertical pulling ✔️
Standing barbell curl for heavy tension & progression ✔️
Dumbbell rotating curls (supination through the rep) for peak & supination ✔️
EZ-bar preacher curl for strict isolation & top contraction ✔️
Cable curls (drop weight as you near failure) for continuous tension & pump ✔️
Dips for triceps mass & lockout ✔️
Cable triceps pushdowns for lateral head & finishers ✔️
Overhead cable triceps extensions for long-head length & stretch ✔️

4 sets × 8–12 reps per exercise.

Rest 60–90s, control the negative (2–3s), keep elbows stable, last set close to failure.

If you can do 12+ clean reps across all sets, add small load next session (progressive overload).

Comment your favourite arm finisher & save this workout 💾

Want to try it here? Ask about our free week trial 👊

30/08/2025