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 (Isolated)","exerciseNotes":"MACHINES ARE FAR SUPERIOR FOR MUSCLE GROWTH! If you enjoy using dumbbells, go for it! The barbell is too inferior.","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"8"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"8"}],"guideID":"65291d459628d8195b3851fe","workoutExerciseItemID":"65291d459628d8195b3851fe","workoutExerciseFullName":"Incline Chest Press (Isolated)"}],[{"exerciseName":"Decline Chest Press (Isolated )","exerciseNotes":"GO HEAVY!","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":"65291d56021be8eb198465ce","workoutExerciseItemID":"65291d56021be8eb198465ce","workoutExerciseFullName":"Decline Chest Press (Isolated )"}],[{"exerciseName":"Chest Fly","exerciseNotes":"Using a machine is great because it will reduce the stability you need to utilise to hold yourself up","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":"643125596529acb3d7f2f082","workoutExerciseItemID":"643125596529acb3d7f2f082","workoutExerciseFullName":"Chest Fly"}],[{"exerciseName":"Lateral Raise","exerciseNotes":"","sets":3,"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"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"5-8"}],"guideID":"6431254c2100956e1cd91cbc","workoutExerciseItemID":"6431254c2100956e1cd91cbc","workoutExerciseFullName":"Lateral Raise"}],[{"exerciseName":"Overhead Tricep Extension","exerciseNotes":"Get your elbow set up in a position that feels right for you! Either tucked in or slightly more flared out, doesn't matter just make it comfortable for your shoulders","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":"65291cbb0667ceb5ee30b079","workoutExerciseItemID":"65291cbb0667ceb5ee30b079","workoutExerciseFullName":"Overhead Tricep Extension"}],[{"exerciseName":"Cable Tricep Extension","exerciseNotes":"Explode on the contraction. Slow on the release.","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":"64071a2d9778d1b994258642","workoutExerciseItemID":"64071a2d9778d1b994258642","workoutExerciseFullName":"Cable Tricep Extension"}]]

PUSH #1

PUSH #1
45 mins

CONFIDENCE BUILDER

66cfedcf9e235518cae8a6d9

Play Button
Incline Chest Press (Isolated)
 sets
 kg
 reps 
 rest
Notes
65291d459628d8195b3851fe
Pin loaded
Incline Chest Press (Isolated)
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 flared at 90 degrees.

  • Wrists losing alignment with forearms.

  • Back losing contact with the padding.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Chest, Shoulders
Pectoralis Major, Deltoids
Secondary Muscles
Triceps
Incline Chest Press - Pin loaded - Cagey muscle groups
Play Button
Decline Chest Press (Isolated )
 sets
 kg
 reps 
 rest
Notes
65291d56021be8eb198465ce
Plate loaded
Decline Chest Press (Isolated )
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 flared at 90 degrees.

  • 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
Triceps, Shoulders
Decline Chest Press - Plate loaded - Isolated muscle groups
Play Button
Chest Fly
 sets
 kg
 reps 
 rest
Notes
643125596529acb3d7f2f082
Pin loaded
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
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
Overhead Tricep Extension
 sets
 kg
 reps 
 rest
Notes
65291cbb0667ceb5ee30b079
Pin loaded
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
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
65291d459628d8195b3851fe
65291d459628d8195b3851fe
Incline Chest Press (Isolated)
Incline Chest Press - Pin loaded - Cagey
3
3
1
3
m 
0
s
 rest
65291d56021be8eb198465ce
65291d56021be8eb198465ce
Decline Chest Press (Isolated )
Decline Chest Press - Plate loaded - Isolated
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
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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