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
[[{"exerciseName":"Bent Over Row","exerciseNotes":"Use smith machine","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"3","reps":"5-8"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"3","reps":"5-8"}],"guideID":"65364746aa4e09c88de4b751","workoutExerciseItemID":"65364746aa4e09c88de4b751","workoutExerciseFullName":"Bent Over Row"}],[{"exerciseName":"Lat Pull Down","exerciseNotes":"LEAN SLIGHTLY BACK, HOLD POSITION, AND PULL! At the top of the position, let the scapula rise, then as you begin the next rep, the first movement should be the scapula moving downwards.","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"3","reps":"8"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"3","reps":"8"}],"guideID":"634a62185cb8ac06f7e9264b","workoutExerciseItemID":"634a62185cb8ac06f7e9264b","workoutExerciseFullName":"Lat Pull Down"}],[{"exerciseName":"Seated Cable Row","exerciseNotes":"use the lat pulldown bar and place your wide. When you pull, aim to flare out your elbow - we are targetting the upper back with this one","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"3","reps":"5-8"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"3","reps":"5-8"}],"guideID":"6450fd9465e2490f2e223474","workoutExerciseItemID":"6450fd9465e2490f2e223474","workoutExerciseFullName":"Seated Cable Row"}],[{"exerciseName":"Lat Pullover","exerciseNotes":"Use a the cable with the bar attachment. Emphasis the contracted portion of the movement. Targeting the lower lats here","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"3","reps":"5-8"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"3","reps":"5-8"}],"guideID":"63b7975362c88f619d104254","workoutExerciseItemID":"63b7975362c88f619d104254","workoutExerciseFullName":"Lat Pullover"}],[{"exerciseName":"Rear Delt Fly","exerciseNotes":"Use cables. Try and keep your scapulas forward and only move the arm at the shoulder joint.","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"5-8"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"5-8"}],"guideID":"634a62185cb8ac39c4e925d7","workoutExerciseItemID":"634a62185cb8ac39c4e925d7","workoutExerciseFullName":"Rear Delt Fly"}],[{"exerciseName":"Long Range Bicep Curl","exerciseNotes":"step forward enough that you arms are slightly behind you, then perform the bicep curl","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"3","reps":"5-8"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"3","reps":"5-8"}],"guideID":"68982f645baa03a0cc10cede","workoutExerciseItemID":"68982f645baa03a0cc10cede","workoutExerciseFullName":"Long Range Bicep Curl"}]]

PULL - HOME GYM

PULL - HOME GYM
1 hour

WINGS

68abedd7969a3f9ae9ca4fec

Play Button
Bent Over Row
 sets
 kg
 reps 
 rest
Notes
65364746aa4e09c88de4b751
Barbell
Bent Over Row
Notes:
Key Points:

  • Grip the bar at shoulder width and hinge forwards as far as possible.

  • Bring the bar towards your lower chest in a straight motion.

  • Slowly retract back to the start position and repeat.

Common Mistakes:

  • Using excessive momentum.

  • Rounding the back.

  • Pulling towards your neck.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Lats, Traps
Latissimus Dorsi, Trapezius
Secondary Muscles
Biceps
Bent Over Row - Barbell muscle groups
Play Button
Lat Pull Down
 sets
 kg
 reps 
 rest
Notes
634a62185cb8ac06f7e9264b
Pin loaded
Lat Pull Down
Notes:
Key Points:
  • Use an overhand grip on the bar with your hands spaced shoulder width apart.
  • Pull the bar towards the middle of your chest by bringing your elbows towards your hips.
  • Ensure that you are activating the lats to pull down the weights.
Common Mistakes:
  • Leaning back to make the exercise easier.
  • Pulling the bar towards your face instead of middle chest.
  • Using the momentum of the weights on the way back up.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Biceps, Traps
Lat Pull Down - Pin loaded - Lat Pull Down Bar muscle groups
Play Button
Seated Cable Row
 sets
 kg
 reps 
 rest
Notes
6450fd9465e2490f2e223474
Pin loaded
Seated Cable Row
Notes:
Key Points:
  • Extend your arms to reach the grips.
  • Pull until your hands are at the front of your chest.
  • Slowly retract to the start position, without the weights resting.
Common Mistakes:
  • Leaning back to pull the weights.
  • Back not being straight, curling over the pad.
  • Shoulders coming forward too far.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Biceps, Traps
Seated Cable Row - Pin loaded - Isolated muscle groups
Play Button
Lat Pullover
 sets
 kg
 reps 
 rest
Notes
63b7975362c88f619d104254
Pin loaded
Lat Pullover
Notes:
Key Points:
  • Press down on the footplate and grip the bar, placing elbows in the padding.
  • Pull your elbows downwards until the bar is at your waist.
  • Slowly retract back until you feel a stretch in the lats then repeat.
Common Mistakes:
  • Leaning forward to help pull the weight.
  • Using the hands to pull through more than elbows.
  • Using excessive momentum up and down.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Triceps, Shoulders, Traps
Lat Pullover - Pin loaded muscle groups
Play Button
Rear Delt Fly
 sets
 kg
 reps 
 rest
Notes
634a62185cb8ac39c4e925d7
Pin loaded
Rear Delt Fly
Notes:
Key Points:
  • Adjust the arms to be straight in front of you when your chest is agains the padding.
  • Using the horizontal grips, spread the handles backwards until your arms are in line with your shoulders.
  • Slowly retract to the starting position.
Common Mistakes:
  • Spreading your arms backward beyond your shoulders.
  • Straightening the arms, keep them slightly bent.
  • Using the vertical grips instead of the horizontal.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Shoulders
Deltoids
Secondary Muscles
Traps
Rear Delt Fly - Pin loaded - Handles muscle groups
Play Button
Long Range Bicep Curl
 sets
 kg
 reps 
 rest
Notes
68982f645baa03a0cc10cede
Cable
Long Range Bicep Curl
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Biceps
Biceps brachii
Secondary Muscles
Long Range Bicep Curl muscle groups
65364746aa4e09c88de4b751
65364746aa4e09c88de4b751
Bent Over Row
Bent Over Row - Barbell
3
3
1
3
m 
0
s
 rest
634a62185cb8ac06f7e9264b
634a62185cb8ac06f7e9264b
[{'exercise_type': 'no equipment', 'exercise_name': 'Pull Up - Bodyweight', 'loading_mechanism': 'Bodyweight', 'exercise_id': '64f716d4e65eb686508eb3ce'}, {'exercise_type': 'progression', 'exercise_name': 'Lat Pull Down - Plate loaded - Hinge Upper', 'loading_mechanism': 'Plate loaded', 'exercise_id': '634a62185cb8ac31e8e9267d'}, {'exercise_type': 'regression', 'exercise_name': 'Lat Pull Down - Pin loaded - Lat Pull Down Bar', 'loading_mechanism': 'Pin loaded', 'exercise_id': '634a62185cb8ac06f7e9264b'}, {'exercise_type': 'similar_equivalent', 'exercise_name': 'Seated Cable Row - Pin loaded - Isolated', 'loading_mechanism': 'Pin loaded', 'exercise_id': '6450fd9465e2490f2e223474'}, {'exercise_type': 'similar_different_mechanism', 'exercise_name': 'Bent Over Row - Barbell', 'loading_mechanism': 'Barbell', 'exercise_id': '65364746aa4e09c88de4b751'}]
Lat Pull Down
Lat Pull Down - Pin loaded - Lat Pull Down Bar
3
3
1
3
m 
0
s
 rest
6450fd9465e2490f2e223474
6450fd9465e2490f2e223474
Seated Cable Row
Seated Cable Row - Pin loaded - Isolated
3
3
1
3
m 
0
s
 rest
63b7975362c88f619d104254
63b7975362c88f619d104254
Lat Pullover
Lat Pullover - Pin loaded
3
3
1
3
m 
0
s
 rest
634a62185cb8ac39c4e925d7
634a62185cb8ac39c4e925d7
Rear Delt Fly
Rear Delt Fly - Pin loaded - Handles
3
3
1
3
m 
0
s
 rest
68982f645baa03a0cc10cede
68982f645baa03a0cc10cede
Long Range Bicep Curl
Long Range Bicep Curl
3
3
1
3
m 
0
s
 rest
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