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Pull Up
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Difficulty:
Lat Pull Down
Equipment:
Difficulty:
Seated Cable Row
Equipment:
Difficulty:
Bent Over Row
Equipment:
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Swap selected exercise with existing exercise for the:
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[[{"exerciseName":"1DB Preacher Curl","exerciseNotes":"","sets":4,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"}],"guideID":"66531e49f2f0bd054c81b836","workoutExerciseItemID":"66531e49f2f0bd054c81b836","workoutExerciseFullName":"1DB Preacher Curl"}],{"Super Set":[{"exerciseName":"1DB Preacher Curl","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"}],"guideID":"66531e49f2f0bd054c81b836","workoutExerciseItemID":"66531e49f2f0bd054c81b836","workoutExerciseFullName":"1DB Preacher Curl"},{"exerciseName":"1DB Preacher Curl","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"}],"guideID":"66531e49f2f0bd054c81b836","workoutExerciseItemID":"66531e49f2f0bd054c81b836","workoutExerciseFullName":"1DB Preacher Curl"}]},[{"exerciseName":"2DB Bicep Curl (Incline Bench)","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"}],"guideID":"66531e4b3f6bc1e87bc09f87","workoutExerciseItemID":"66531e4b3f6bc1e87bc09f87","workoutExerciseFullName":"2DB Bicep Curl (Incline Bench)"}],[{"exerciseName":"2DB Hammer Curl (Alternating)","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"}],"guideID":"66531e4cff16bd70bb2efb99","workoutExerciseItemID":"66531e4cff16bd70bb2efb99","workoutExerciseFullName":"2DB Hammer Curl (Alternating)"}],[{"exerciseName":"2DB Hammer Curl (Alternating)","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"}],"guideID":"66531e4cff16bd70bb2efb99","workoutExerciseItemID":"66531e4cff16bd70bb2efb99","workoutExerciseFullName":"2DB Hammer Curl (Alternating)"}]]

لل

لل

6782abce65aba081cf775c8a

Play Button
1DB Preacher Curl
 sets
 kg
 reps 
 rest
Notes
66531e49f2f0bd054c81b836
Dumbbell
1DB Preacher Curl
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Full range of motion, keep upper arm still. Mistakes: Using body momentum, incomplete range of motion.

Where you should 'feel it':
Primary Muscles:
Biceps
Biceps Brachii
Secondary Muscles
Forearms
1DB Preacher Curl muscle groups
Play Button
1DB Preacher Curl
 sets
 kg
 reps 
 rest
Notes
66531e49f2f0bd054c81b836
Dumbbell
1DB Preacher Curl
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Full range of motion, keep upper arm still. Mistakes: Using body momentum, incomplete range of motion.

Where you should 'feel it':
Primary Muscles:
Biceps
Biceps Brachii
Secondary Muscles
Forearms
1DB Preacher Curl muscle groups
Play Button
1DB Preacher Curl
 sets
 kg
 reps 
 rest
Notes
66531e49f2f0bd054c81b836
Dumbbell
1DB Preacher Curl
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Full range of motion, keep upper arm still. Mistakes: Using body momentum, incomplete range of motion.

Where you should 'feel it':
Primary Muscles:
Biceps
Biceps Brachii
Secondary Muscles
Forearms
1DB Preacher Curl muscle groups
Play Button
2DB Bicep Curl (Incline Bench)
 sets
 kg
 reps 
 rest
Notes
66531e4b3f6bc1e87bc09f87
Dumbbell
2DB Bicep Curl (Incline Bench)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Full range of motion, keep upper arms still. Mistakes: Using momentum, incomplete curls.

Where you should 'feel it':
Primary Muscles:
Biceps
Biceps Brachii
Secondary Muscles
Forearms
2DB Bicep Curl (Incline Bench) muscle groups
Play Button
2DB Hammer Curl (Alternating)
 sets
 kg
 reps 
 rest
Notes
66531e4cff16bd70bb2efb99
Dumbbell
2DB Hammer Curl (Alternating)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Alternate arms, keep wrists neutral. Mistakes: Swinging weights, using body momentum.

Where you should 'feel it':
Primary Muscles:
Biceps, Forearms
Biceps Brachii, Palmaris Longus
Secondary Muscles
2DB Hammer Curl (Alternating) muscle groups
Play Button
2DB Hammer Curl (Alternating)
 sets
 kg
 reps 
 rest
Notes
66531e4cff16bd70bb2efb99
Dumbbell
2DB Hammer Curl (Alternating)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Alternate arms, keep wrists neutral. Mistakes: Swinging weights, using body momentum.

Where you should 'feel it':
Primary Muscles:
Biceps, Forearms
Biceps Brachii, Palmaris Longus
Secondary Muscles
2DB Hammer Curl (Alternating) muscle groups
66531e49f2f0bd054c81b836
66531e49f2f0bd054c81b836
1DB Preacher Curl
1DB Preacher Curl
3
3
1
3
m 
0
s
 rest
66531e49f2f0bd054c81b836
66531e49f2f0bd054c81b836
1DB Preacher Curl
1DB Preacher Curl
3
3
1
3
m 
0
s
 rest
66531e49f2f0bd054c81b836
66531e49f2f0bd054c81b836
1DB Preacher Curl
1DB Preacher Curl
3
3
1
3
m 
0
s
 rest
66531e4b3f6bc1e87bc09f87
66531e4b3f6bc1e87bc09f87
2DB Bicep Curl (Incline Bench)
2DB Bicep Curl (Incline Bench)
3
3
1
3
m 
0
s
 rest
66531e4cff16bd70bb2efb99
66531e4cff16bd70bb2efb99
2DB Hammer Curl (Alternating)
2DB Hammer Curl (Alternating)
3
3
1
3
m 
0
s
 rest
66531e4cff16bd70bb2efb99
66531e4cff16bd70bb2efb99
2DB Hammer Curl (Alternating)
2DB Hammer Curl (Alternating)
3
3
1
3
m 
0
s
 rest
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