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 Workout Rest of the program Back

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PUSH - LACHY

PUSH - LACHY

45 mins

CONFIDENCE BUILDER

68ca8d45e666586fadc595dc

Incline Bench Press

6433dd6a8b0b8b1a990acf60

Incline Bench Press

Notes:

Key Points:

Lie with you back flat on the bench with the handles in line with your lower chest.
Grip the handles evenly and extend your arms, keeping elbows tucked at approximately 45 degrees.
Slowly lower back down to the start position and repeat.

Common Mistakes:

Fully locking out the arms during repetitions.
Having elbows flare out at 90 degrees.
Using momentum on the way down.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Chest

Pectoralis Major

Secondary Muscles

Shoulders, Triceps

Incline Bench Press - Plate loaded muscle groups

634a62185cb8ac0401e92683

Chest Dips

Notes:

Key Points:

Adjust handles outwards and grip the handles with your arms almost fully extended.
Lean slightly forward with your shoulders retracted.
Lower yourself until your arms are bent at 90 degrees then push back up to the start position.

Common Mistakes:

Swinging or using momentum.
Being too straight up or excessive leaning forward.
Hands being positioned in front of the chest.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Chest

Pectoralis Major

Secondary Muscles

Shoulders, Triceps

Chest Dips - Bodyweight - Wide Grip muscle groups

643125596529acb3d7f2f082

Chest Fly

Notes:

Key Points:

Adjust pivot points to shoulder height and grips to the bottom.
With a slight bend, raise elbows up to shoulder height.
Lower until elbows are near sides, then repeat.

Common Mistakes:

Pressing instead of using an arc motion.
Swaying body for momentum.
Elbows coming too far behind shoulders.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Chest

Pectoralis Major

Secondary Muscles

Triceps, Shoulders

Chest Fly - Pin loaded - Standing Multi Flight muscle groups

Cable Chest Fly

64071a2b47883116c94e9b4c

Cable Chest Fly

Notes:

Key Points:

Adjust to shoulder height and grab grips.
Push hands in a wide arc until they almost meet.
Slowly retract in the same arc back to start and repeat.

Common Mistakes:

Elbows coming too far behind shoulders.
Pressing instead of using an arc motion.
Swaying body for momentum.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Chest

Pectoralis Major

Secondary Muscles

Shoulders

Cable Chest Fly - Cable - D-Handle muscle groups

6431254c2100956e1cd91cbc

Lateral Raise

Notes:

Key Points:

Adjust pivot points to shoulder height and grips to the bottom.
With a slight bend, raise elbows up to shoulder height.
Lower until elbows are near sides, then repeat.

Common Mistakes:

Hinging from the hips to use momentum.
Raising too far past shoulder height.
Elbows being behind the torso.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Shoulders

Deltoids

Secondary Muscles

Traps

Lateral Raise - Pin loaded - Standing Multi Flight muscle groups

Overhead Tricep Extension

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Overhead Tricep Extension

Notes:

Key Points:

Sit and grip the handles evenly.
Extend elbows until they're almost full straight.
Slowly retract to the start position and repeat.

Common Mistakes:

Back coming off padding.
Flaring elbows out too wide.
Using excessive momentum.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Triceps

Triceps brachii

Secondary Muscles

Overhead Tricep Extension - Pin loaded muscle groups

Cable Tricep Extension

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Cable Tricep Extension

Notes:

Key Points:

Grab the ends of the rope and step backwards.
Bring elbows to sides and at a 45 degree bend.
Extend elbows then return to start position.

Common Mistakes:

Using momentum from torso.
Elbows moving up and down excessively.
Elbows flared out too wide.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Triceps

Triceps brachii

Secondary Muscles

Cable Tricep Extension - Cable - Short Straight Bar muscle groups

6433dd6a8b0b8b1a990acf60

6433dd6a8b0b8b1a990acf60

Incline Bench Press

Incline Bench Press - Plate loaded

3

3

1

3

m

0

s

rest

634a62185cb8ac0401e92683

634a62185cb8ac0401e92683

Chest Dips

Chest Dips - Bodyweight - Wide Grip

3

3

1

3

m

0

s

rest

643125596529acb3d7f2f082

643125596529acb3d7f2f082

Chest Fly

Chest Fly - Pin loaded - Standing Multi Flight

3

3

1

3

m

0

s

rest

64071a2b47883116c94e9b4c

64071a2b47883116c94e9b4c

Cable Chest Fly

Cable Chest Fly - Cable - D-Handle

3

3

1

3

m

0

s

rest

6431254c2100956e1cd91cbc

6431254c2100956e1cd91cbc

Lateral Raise

Lateral Raise - Pin loaded - Standing Multi Flight

3

3

1

3

m

0

s

rest

65291cbb0667ceb5ee30b079

65291cbb0667ceb5ee30b079

Overhead Tricep Extension

Overhead Tricep Extension - Pin loaded

3

3

1

3

m

0

s

rest

64071a2d9778d1b994258642

64071a2d9778d1b994258642

Cable Tricep Extension

Cable Tricep Extension - Cable - Short Straight Bar

3

3

1

3

m

0

s

rest

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