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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TEST2

TEST2
1 hour

Hypertrophy training chest day

67524112bd509feb59e603eb

Play Button
Tricep Push Up
 sets
 kg
 reps 
 rest
Notes
66531e7146002db7719c7ef3
Bodyweight
Tricep Push Up
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Lower chest to ground, press up. Mistakes: Not maintaining a straight body, not fully extending arms.

Where you should 'feel it':
Primary Muscles:
Triceps, Chest
Triceps Brachii, Pectoralis Major
Secondary Muscles
Shoulders, Abs
Tricep Push Up muscle groups
Play Button
Push Up - Hand Release
 sets
 kg
 reps 
 rest
Notes
66531e6b937c0e1e7817069e
Bodyweight
Push Up - Hand Release
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Lower chest to ground, release hands at bottom. Mistakes: Not maintaining a straight body, not lowering chest fully.

Where you should 'feel it':
Primary Muscles:
Chest, Triceps
Pectoralis Major, Triceps Brachii
Secondary Muscles
Shoulders, Abs
Push Up - Hand Release muscle groups
Play Button
2DB Bench Fly (Incline)
 sets
 kg
 reps 
 rest
Notes
66531e4a3bcd6426eef5c3ab
Dumbbell
2DB Bench Fly (Incline)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Control the movement, avoid overextension. Mistakes: Dropping arms too low, not engaging chest.

Where you should 'feel it':
Primary Muscles:
Chest
Pectoralis Major
Secondary Muscles
Shoulders, Biceps
2DB Bench Fly (Incline) muscle groups
Play Button
1DB Bench Press
 sets
 kg
 reps 
 rest
Notes
66531e498f327fb7c4ae9b94
Dumbbell
1DB Bench Press
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Maintain a stable base, press evenly. Mistakes: Uneven press, flaring elbows.

Where you should 'feel it':
Primary Muscles:
Chest, Shoulders
Pectoralis Major, Deltoids
Secondary Muscles
Triceps, Abs
1DB Bench Press muscle groups
Play Button
Cable Chest Press
 sets
 kg
 reps 
 rest
Notes
64071a0746162342a3fa6c89
Cable
Cable Chest Press
Notes:
Key Points:
  • Adjust to shoulder height and grab grips.
  • Push hands until elbows are almost fully extended.
  • Slowly retract in the same motion back to start and repeat.
Common Mistakes:
  • Flaring elbows up to shoulder height.
  • Rocking body to use momentum.
  • Hitting hands together during movement.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Chest
Pectoralis Major
Secondary Muscles
Triceps, Shoulders
Cable Chest Press - Cable - D-Handle muscle groups
Play Button
Assisted Dip
 sets
 kg
 reps 
 rest
Notes
634a62185cb8ac8503e9267e
Pin loaded
Assisted Dip
Notes:
Key Points:
  • Select the weight to assist you, then grip the handles and place on your knees in line with the hands.
  • Leaning slightly forward, lower yourself until your arms are bent at 90 degrees. 
  • Push back up until your arms are almost fully extended, then repeat.
Common Mistakes:
  • Being too straight or leaning too far forward. 
  • Hands being positioned in front of the chest. 
  • Having shoulder up instead of retracted back and down.

 

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Chest, Triceps
Pectoralis Major, Triceps brachii
Secondary Muscles
Shoulders
Assisted Dip - Pin loaded - Wide Grip muscle groups
Play Button
Chest Fly
 sets
 kg
 reps 
 rest
Notes
634a62185cb8ace0e3e92639
Pin loaded
Chest Fly
Notes:
Key Points:
  • Ensure the bars are in slightly in front of your chest.
  • Push the vertical handles with both arms slowly until they almost meet in the centre.
  • Slowly return to the starting position.
Common Mistakes:
  • Arms are straightened, keep them slightly bent.
  • Using momentum and clashing the handles together.
  • Back coming off of the padding.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Chest
Pectoralis Major
Secondary Muscles
Triceps, Shoulders
Chest Fly - Pin loaded - Handles muscle groups
66531e7146002db7719c7ef3
66531e7146002db7719c7ef3
Tricep Push Up
Tricep Push Up
3
3
1
3
m 
0
s
 rest
66531e6b937c0e1e7817069e
66531e6b937c0e1e7817069e
Push Up - Hand Release
Push Up - Hand Release
3
3
1
3
m 
0
s
 rest
66531e4a3bcd6426eef5c3ab
66531e4a3bcd6426eef5c3ab
2DB Bench Fly (Incline)
2DB Bench Fly (Incline)
3
3
1
3
m 
0
s
 rest
66531e498f327fb7c4ae9b94
66531e498f327fb7c4ae9b94
1DB Bench Press
1DB Bench Press
3
3
1
3
m 
0
s
 rest
64071a0746162342a3fa6c89
64071a0746162342a3fa6c89
Cable Chest Press
Cable Chest Press - Cable - D-Handle
3
3
1
3
m 
0
s
 rest
634a62185cb8ac8503e9267e
634a62185cb8ac8503e9267e
Assisted Dip
Assisted Dip - Pin loaded - Wide Grip
3
3
1
3
m 
0
s
 rest
634a62185cb8ace0e3e92639
634a62185cb8ace0e3e92639
Chest Fly
Chest Fly - Pin loaded - Handles
3
3
1
3
m 
0
s
 rest
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