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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SHOULDER & TRICEPS

SHOULDER & TRICEPS

45 mins

WIDTH

67b0295366ce7ad579f2e05a

634a62185cb8ac84dbe9267c

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 - Plate loaded - Hinge Lower 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

634a62185cb8ac39c4e925d7

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

6548b6696725371193809bdd

Skull Crushers

Notes:

Key Points:

Lie flat on a bench, with your arms straight over your shoulders, holding dumbbells.
Bend your elbows until your arms are bent at approximately 90 degrees.
Extend your elbows back to the start position and repeat.

Common Mistakes:

Moving elbows around.
Using excessive momentum.
Rushing repetitions.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Triceps

Triceps brachii

Secondary Muscles

Skull Crushers - Dumbbell muscle groups

Cable Tricep Extension

64071a2d9778d1b994258642

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

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