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 a machine or 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":"High Row (Isolated)","exerciseNotes":"45 degree high-low row for the upper-mid lats","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":"6454db3f57957b2d3d528b18","workoutExerciseItemID":"6454db3f57957b2d3d528b18","workoutExerciseFullName":"High Row (Isolated)"}],[{"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":"Lat Pullover","exerciseNotes":"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":"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":"Preacher Curl","exerciseNotes":"Place your hands as wide as possible and emphasis supination whilst moving through the movement.","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":"63bfed08cb545e1c350a974a","workoutExerciseItemID":"63bfed08cb545e1c350a974a","workoutExerciseFullName":"Preacher Curl"}]]

PULL #1

PULL #1
1 hour

TURTLE SHELL

6791d47eb59bb8c08887e68b

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
High Row (Isolated)
 sets
 kg
 reps 
 rest
Notes
6454db3f57957b2d3d528b18
Plate loaded
High Row (Isolated)
Notes:
Key Points:
  • Grab the handles with an overhand grip and lower yourself into the padding.
  • Pull the handles towards your middle chest region until your hands are about shoulder height.
  • Slowly retract back until the arms are almost fully extended, then repeat.
Common Mistakes:
  • Having the padding too loose on the quads, causing rocking.
  • Feet not flat on the floor.
  • Leaning back excessively for too much momentum.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Traps
High Row - Plate loaded - Cagey 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
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
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
65364746aa4e09c88de4b751
65364746aa4e09c88de4b751
Bent Over Row
Bent Over Row - Barbell
3
3
1
3
m 
0
s
 rest
6454db3f57957b2d3d528b18
6454db3f57957b2d3d528b18
High Row (Isolated)
High Row - Plate loaded - Cagey
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
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
63bfed08cb545e1c350a974a
63bfed08cb545e1c350a974a
Preacher Curl
Preacher Curl - Pin loaded
3
3
1
3
m 
0
s
 rest
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