FREE WORKOUTS

Covering all the muscle groups just using 4 days a week to train, build and sculpt your physique with these free workouts.

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Or for more information call Mike: 0459 444 037 or 1800 70 86 65

Chest & Triceps

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Back & Biceps

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Legs

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Shoulders

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You may perform these workouts on any given day, as long as you get each one done during the week. Most exercises won't overlap and disrupt the next workout. The ones that do for instance Seated Cable Row for Back day and a Rear Delt. Fly for Shoulder day may affect each other so try give adequate time off in between exercise like this.

See what our amazing clients have to say!

Harry Karunanayake

My name is Harry Karunanayake age 35. I used to be overweight and have low energy. I had low confidence and a lot of social anxiety. After losing the weight I proved myself that I can basically achieve anything in my life and I got my confidence back. I would recommend Hammer fitness to anyone, not just fit people but people that want to get in shape and have more energy.