Activ8 Weight Reference Tool
The PCYC Queensland Activ8 Strength Training exercises will often involve either utilising your own bodyweight to build strength, plus either pin, free or even plate weight equipment. You will be reminded to gradually increase your strength training weights as you progress through the Activ8 plan. You can view informational videos about pin weights, as well as free weights, plus use the table below as a handy reference guide for the type of weights you will be using in conjunction with each exercise; and to identify which group of muscles the exercise is designed to target.
Muscle Groups |
Exercise |
Type of Weight |
Chest |
Chest Press |
Pin |
Push Ups |
Bodyweight |
Pectoral Fly |
Pin |
Cable Crossover Fly |
Pin |
Bench Press |
Free |
Bench Press with Dumbbell |
Free |
Dips |
Bodyweight or Pin (assisted) |
Shoulders |
Seated Shoulder Press |
Free |
Rear Deltoid Fly |
Pin |
Rear Deltoid Fly with Dumbbell |
Free |
Shoulder Press with Dumbbell |
Free |
Triceps |
Triceps Press Down |
Pin |
Triceps Press Down with Rope |
Pin |
Lying Tricep Extension with Dumbbells |
Free |
Legs |
Squats |
Bodyweight or Free |
Leg Press |
Pin or Free |
Leg Extension |
Pin |
Leg Curl |
Pin |
Lunges with Dumbbell |
Free |
Standing Calf Raise |
Bodyweight or Pin |
Abdominals |
Dead Bugs |
Bodyweight |
Plank |
Bodyweight |
Crunches |
Bodyweight |
Back |
Lateral Pulldown |
Pin |
Seated Row |
Pin or Plate |
Bent Over Row with Dumbbell |
Free |
Chin Ups |
Bodyweight or Pin (assisted) |
Biceps |
Preacher Curl |
Free |
Standing Bicep Curls with Dumbbell |
Free |
Burpees |
Bodyweight |