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":"Incline Chest Press","exerciseNotes":"3 sets of 8-12 reps. 60-80% 1rm. Keep lats engaged, shoulder blades on bench, slight back arch, feet planted on the surface. Focus on moving body away from the bar rather than pushing the weight away from you. ","sets":1,"exercises":[{"measure":"Lbs","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"1","reps":"12"}],"guideID":"64312557c5d0935cf4f47071","workoutExerciseItemID":"64312557c5d0935cf4f47071","workoutExerciseFullName":"Incline Chest Press"}],[{"exerciseName":"Chest Press","exerciseNotes":"3x8 60-80% 1rm.","sets":1,"exercises":[{"measure":"Lbs","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"1","reps":"12"}],"guideID":"634a62185cb8ac8961e92614","workoutExerciseItemID":"634a62185cb8ac8961e92614","workoutExerciseFullName":"Chest Press"}],[{"exerciseName":"Chest Fly","exerciseNotes":"3x8 60-80% 1rm.","sets":1,"exercises":[{"measure":"Lbs","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"1","reps":"12"}],"guideID":"634a62185cb8ace0e3e92639","workoutExerciseItemID":"634a62185cb8ace0e3e92639","workoutExerciseFullName":"Chest Fly"}],[{"exerciseName":"Chest Dips","exerciseNotes":"2 sets until failure","sets":1,"exercises":[{"measure":"Lbs","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"1","reps":"10"}],"guideID":"634a62185cb8ac0401e92683","workoutExerciseItemID":"634a62185cb8ac0401e92683","workoutExerciseFullName":"Chest Dips"}],[{"exerciseName":"Lateral Raise","exerciseNotes":"Keep the weight light. Focus on controlling the cable without using your body momentum to bring the weight up. Keep arms straight, lead with your elbow and act as if you’re bringing your hands out and away from your body. You can do one arm at a time.","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"1","reps":"12"}],"guideID":"6431254c2100956e1cd91cbc","workoutExerciseItemID":"6431254c2100956e1cd91cbc","workoutExerciseFullName":"Lateral Raise"}],[{"exerciseName":"Shoulder Press","exerciseNotes":"60-80% 1rm. Keep lats engaged and slight arch of back. Put a weight that you can bring your weight all the way down to your shoulders and back up. Don’t lock elbows at the top, go up to where just before your arms are completely straight. ","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"1","reps":"12"}],"guideID":"634a62185cb8ac2a02e9265d","workoutExerciseItemID":"634a62185cb8ac2a02e9265d","workoutExerciseFullName":"Shoulder Press"}],[{"exerciseName":"Cable Tricep Extension","exerciseNotes":"60-80% 1rm. Lean slightly foward. Control the weight. Keep elbows locked into one position that is comfortable for you. ","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"1","reps":"12"}],"guideID":"64071a2d9778d1b994258642","workoutExerciseItemID":"64071a2d9778d1b994258642","workoutExerciseFullName":"Cable Tricep Extension"}]]

Push #1

Push #1

686a9f4201b283ee3773d54e

Play Button
Incline Chest Press
 sets
 kg
 reps 
 rest
Notes
64312557c5d0935cf4f47071
Plate loaded
Incline Chest Press
Notes:
Key Points:
  • Ensure the handles are slightly in front of your chest and aligned with the mid chest region.
  • Push out to a point right before your elbows are fully extended.
  • Retract back in a controlled manner just prior to the starting position.
Common Mistakes:
  • Elbows being positioned higher than hands.
  • Wrists losing alignment with forearms.
  • Back losing contact with the padding.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Chest
Pectoralis Major
Secondary Muscles
Shoulders, Triceps
Incline Chest Press - Plate loaded muscle groups
Play Button
Chest Press
 sets
 kg
 reps 
 rest
Notes
634a62185cb8ac8961e92614
Pin loaded
Chest Press
Notes:
Key Points:
  • Ensure the handles are slightly in front of your chest and aligned with the mid chest region.
  • Push out to a point just before your elbows are fully extended.
  • Retract back in a controlled manner to the starting position without the weights clashing.
Common Mistakes:
  • Elbows being positioned higher than hands.
  • Wrists not being aligned with forearms when pushing and retracting.
  • Back losing contact with the padding.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Chest
Pectoralis Major
Secondary Muscles
Shoulders, Triceps
Chest Press - Pin loaded muscle groups
Play Button
Chest Fly
 sets
 kg
 reps 
 rest
Notes
634a62185cb8ace0e3e92639
Pin loaded
Chest Fly
Notes:
Key Points:
  • Ensure the bars are in slightly in front of your chest.
  • Push the vertical handles with both arms slowly until they almost meet in the centre.
  • Slowly return to the starting position.
Common Mistakes:
  • Arms are straightened, keep them slightly bent.
  • Using momentum and clashing the handles together.
  • Back coming off of the padding.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Chest
Pectoralis Major
Secondary Muscles
Triceps, Shoulders
Chest Fly - Pin loaded - Handles muscle groups
Play Button
Chest Dips
 sets
 kg
 reps 
 rest
Notes
634a62185cb8ac0401e92683
Bodyweight
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
Play Button
Lateral Raise
 sets
 kg
 reps 
 rest
Notes
6431254c2100956e1cd91cbc
Pin loaded
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
Play Button
Shoulder Press
 sets
 kg
 reps 
 rest
Notes
634a62185cb8ac2a02e9265d
Pin loaded
Shoulder Press
Notes:
Key Points:
  • Ensure that the grips are just above your shoulders.
  • Press upwards by driving your biceps towards your ears.
  • Lower the weight down in a controlled manner and avoid the weights clashing.
Common Mistakes:
  • Back losing contact with the pad.
  • Wrists bend out of line with forearms.
  • Feet coming off the ground.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Shoulders
Deltoids
Secondary Muscles
Triceps, Traps
Shoulder Press - Pin loaded muscle groups
Play Button
Cable Tricep Extension
 sets
 kg
 reps 
 rest
Notes
64071a2d9778d1b994258642
Cable
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
64312557c5d0935cf4f47071
64312557c5d0935cf4f47071
Incline Chest Press
Incline Chest Press - Plate loaded
3
3
1
3
m 
0
s
 rest
634a62185cb8ac8961e92614
634a62185cb8ac8961e92614
Chest Press
Chest Press - Pin loaded
3
3
1
3
m 
0
s
 rest
634a62185cb8ace0e3e92639
634a62185cb8ace0e3e92639
Chest Fly
Chest Fly - Pin loaded - Handles
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
6431254c2100956e1cd91cbc
6431254c2100956e1cd91cbc
Lateral Raise
Lateral Raise - Pin loaded - Standing Multi Flight
3
3
1
3
m 
0
s
 rest
634a62185cb8ac2a02e9265d
634a62185cb8ac2a02e9265d
Shoulder Press
Shoulder Press - 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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