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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Chest Day

Chest Day
40 mins

testing

67501f1ff3a82ffc8c2accbe

Play Button
Scorpion Stretch
 sets
 kg
 reps 
 rest
Notes
66531f045242a388a5947b88
Mobility
Scorpion Stretch
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Stretch lower back and hip flexors, hold position. Mistakes: Not holding stretch long enough, improper form.

Where you should 'feel it':
Primary Muscles:
Obliques,Chest,Shoulders
Pectoralis Major,Deltoids
Secondary Muscles
Lower Back,Obliques
Scorpion Stretch muscle groups
Play Button
T-Push Up
 sets
 kg
 reps 
 rest
Notes
66531e7038cc09d755af33b2
Bodyweight
T-Push Up
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Lower chest to ground, rotate torso and raise arm. Mistakes: Not maintaining a straight body, not fully rotating.

Where you should 'feel it':
Primary Muscles:
Chest, Shoulders
Pectoralis Major, Deltoids
Secondary Muscles
Triceps, Abs
T-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
Push Up - Spiderman
 sets
 kg
 reps 
 rest
Notes
66531e6be36a86b1454ffb49
Bodyweight
Push Up - Spiderman
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Lower chest to ground, bring knee to elbow. Mistakes: Not maintaining a straight body, not bringing knee close to elbow.

Where you should 'feel it':
Primary Muscles:
Chest, Triceps
Pectoralis Major, Triceps Brachii
Secondary Muscles
Shoulders, Abs, Obliques
Push Up - Spiderman muscle groups
66531f045242a388a5947b88
66531f045242a388a5947b88
Scorpion Stretch
Scorpion Stretch
3
3
1
3
m 
0
s
 rest
66531e7038cc09d755af33b2
66531e7038cc09d755af33b2
T-Push Up
T-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
66531e6be36a86b1454ffb49
66531e6be36a86b1454ffb49
Push Up - Spiderman
Push Up - Spiderman
3
3
1
3
m 
0
s
 rest
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