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