Swap Exercises

Pull Up
Equipment:
Difficulty:
Lat Pull Down
Equipment:
Difficulty:
Seated Cable Row
Equipment:
Difficulty:
Bent Over Row
Equipment:
Difficulty:
Swap selected exercise with existing exercise for the:
Current WorkoutRest of the programBack
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ARMS

ARMS
45 mins

What Really Matters

67f459a0feb2dd0756002e8a

Play Button
Single Arm Tricep Extension
 sets
 kg
 reps 
 rest
Notes
64957e9fa98d75d68b35bc9c
Cable
Single Arm Tricep Extension
Notes:
Key Points:
  • Adjust the cable to the top, hold the grip and have your elbow in front of you.
  • Start by extending your elbow until it's straightened.
  • Then slowly retract to the start position and repeat.
Common Mistakes:
  • Using excessive momentum.
  • Allowing the elbow to move around too much.
  • Upper body swaying.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Triceps
Triceps brachii
Secondary Muscles
Single Arm Tricep Extension - Cable - Replaceable Single Cable muscle groups
Play Button
Cable Bicep Curl
 sets
 kg
 reps 
 rest
Notes
64071a2d89be0a2d69d4a9c4
Cable
Cable Bicep Curl
Notes:
Key Points:
  • Use underhand grip at shoulder width.
  • Curl up until hands are at shoulder height.
  • Lower until elbows almost fully extended then repeat.
Common Mistakes:
  • Bending back to pull weight.
  • Elbows moving up and down too much.
  • Bringing hands up to your face.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Biceps
Biceps brachii
Secondary Muscles
Cable Bicep Curl - Cable - Short Straight Bar muscle groups
Play Button
Skull Crushers
 sets
 kg
 reps 
 rest
Notes
6548b6696725371193809bdd
Dumbbell
Skull Crushers
Notes:
Key Points:

  • Lie flat on a bench, with your arms straight over your shoulders, holding dumbbells.

  • Bend your elbows until your arms are bent at approximately 90 degrees. 

  • Extend your elbows back to the start position and repeat.

Common Mistakes:

  • Moving elbows around.

  • Using excessive momentum.

  • Rushing repetitions.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Triceps
Triceps brachii
Secondary Muscles
Skull Crushers - Dumbbell muscle groups
Play Button
Preacher Curl
 sets
 kg
 reps 
 rest
Notes
63bfed08cb545e1c350a974a
Pin loaded
Preacher Curl
Notes:
Key Points:
  • Sit down and align your elbows with the pivot point of the machine.
  • Grip the handles and bend your elbows until your hands are at shoulder height.
  • Slowly extend back to just before the starting position.
Common Mistakes:
  • Fully locking out elbows on the way down.
  • Leaning back to pull the weight.
  • Using momentum on the way down.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Biceps
Biceps brachii
Secondary Muscles
Preacher Curl - Pin loaded muscle groups
Play Button
Chest Dips
 sets
 kg
 reps 
 rest
Notes
634a62185cb8ac0401e92683
Bodyweight
Chest Dips
Notes:
Key Points:
  • Adjust handles outwards and grip the handles with your arms almost fully extended. 
  • Lean slightly forward with your shoulders retracted. 
  • Lower yourself until your arms are bent at 90 degrees then push back up to the start position.
Common Mistakes:
  • Swinging or using momentum. 
  • Being too straight up or excessive leaning forward. 
  • Hands being positioned in front of the chest.

 

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Chest
Pectoralis Major
Secondary Muscles
Shoulders, Triceps
Chest Dips - Bodyweight - Wide Grip muscle groups
Play Button
Chin Up
 sets
 kg
 reps 
 rest
Notes
64f716c7d6af909475429813
Bodyweight
Chin Up
Notes:
Key Points:

  • Hang from the bar with an underhand grip, spaced just wider than shoulder width.

  • Pull up by brining your elbows to the back of the hips until chin is level with bar.

  • Slowly lower back to start position and repeat.

Common Mistakes:

  • Swinging to get up.

  • Dropping on the way down.

  • Uneven grip.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Biceps, Lats
Biceps brachii, Latissimus Dorsi
Secondary Muscles
Traps, Abs
Chin Up - Bodyweight muscle groups
64957e9fa98d75d68b35bc9c
64957e9fa98d75d68b35bc9c
Single Arm Tricep Extension
Single Arm Tricep Extension - Cable - Replaceable Single Cable
3
3
1
3
m 
0
s
 rest
64071a2d89be0a2d69d4a9c4
64071a2d89be0a2d69d4a9c4
Cable Bicep Curl
Cable Bicep Curl - Cable - Short Straight Bar
3
3
1
3
m 
0
s
 rest
6548b6696725371193809bdd
6548b6696725371193809bdd
Skull Crushers
Skull Crushers - Dumbbell
3
3
1
3
m 
0
s
 rest
63bfed08cb545e1c350a974a
63bfed08cb545e1c350a974a
Preacher Curl
Preacher Curl - Pin loaded
3
3
1
3
m 
0
s
 rest
634a62185cb8ac0401e92683
634a62185cb8ac0401e92683
Chest Dips
Chest Dips - Bodyweight - Wide Grip
3
3
1
3
m 
0
s
 rest
64f716c7d6af909475429813
64f716c7d6af909475429813
Chin Up
Chin Up - Bodyweight
3
3
1
3
m 
0
s
 rest
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