Get Fit With Mika

Have you ever got to gym and had no idea what you should do?

Well Mika Stefano has compiled some of his favourite exercises
with well known photographer Theo Van Der Merwe
​to help you with your gym routines.
All pictures were taken at Mika's gym - Planet Fitness Wanderers
Please note these are just suggestions and exercise tips that Mika Stefano has learnt along his fitness journey. Before doing any exercise - make sure you have researched the correct form you should follow when doing the exercise. If you are still unsure on how to do a certain exercise - ask for help at gym...
Mika Stefano Motivation
Pictures by Theo Van Der Merwe 
  1. #MikasMotivation
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Leg Exercises with Mika Stefano
Pictures by Theo Van Der Merwe 
  1. Leg Press
    Leg Press
  2. Weighted Squat
    Weighted Squat
  3. Forward Weighted Lunge Onto Deck
    Forward Weighted Lunge Onto Deck
  4. Forward Weighted Lunge Onto Deck
    Forward Weighted Lunge Onto Deck
Arm Exercises with Mika Stefano
Pictures by Theo Van Der Merwe 
  1. Tricep Pull-Downs with Rope
    Tricep Pull-Downs with Rope
  2. EZ-Bar Bicep Curl
    EZ-Bar Bicep Curl
  3. Seated Dumbbell Bicep Curls
    Seated Dumbbell Bicep Curls
  4. Standing Cable Crossover Bicep Curl
    Standing Cable Crossover Bicep Curl
  5. Close-Grip EZ Bar Curl
    Close-Grip EZ Bar Curl
  6. Close-Grip EZ Bar Curl
    Close-Grip EZ Bar Curl
  7. One Arm Standing Dumbbell Curl
    One Arm Standing Dumbbell Curl
  8. Overhead Tricep Extension Machine
    Overhead Tricep Extension Machine
  9. One Arm Dumbbell Preacher Curl
    One Arm Dumbbell Preacher Curl
  10. Wide Grip Bicep Curls With an  Bar
    Wide Grip Bicep Curls With an Bar
Back Exercises with Mika Stefano
Pictures by Theo Van Der Merwe 
  1. Low Row on the Machine
    Low Row on the Machine
  2. Wide Lat Pull Down
    Wide Lat Pull Down
  3. Deadlifts
    Deadlifts
  4. Deadlifts
    Deadlifts
Chest Exercises with Mika Stefano
Pictures by Theo Van Der Merwe 
  1. Chest Press, Dumbbell Chest Press
    Dumbell Chest Press
  2. Standing Cable Crossovers
    Standing Cable Crossovers
Shoulder Exercises with Mika Stefano
Pictures by Theo Van Der Merwe 
  1. Shoulder Press
    Shoulder Press
  2. Shrugs
    Shrugs