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
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SHOULDERS

SHOULDERS
45 mins

BOULDERS

67f4576b24f17053fd91ea01

Play Button
Shoulder Press
 sets
 kg
 reps 
 rest
Notes
6433dd691b12844324be8e52
Plate 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 - Plate loaded - Cagey muscle groups
Play Button
Inclined Lateral Raises
 sets
 kg
 reps 
 rest
Notes
66d96cf5fe788985cdab799e
Dumbbell
Inclined Lateral Raises
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Shoulders
Deltoids
Secondary Muscles
Traps,Lower Back
Inclined Lateral Raises muscle groups
Play Button
Front Raise
 sets
 kg
 reps 
 rest
Notes
64f716a408274275609be395
Dumbbell
Front Raise
Notes:
Key Points:

  • Start by holding the dumbbells by your sides with palms facing behind you.

  • With your arms straight, raise them up until your hands are at shoulder height.

  • Slowly lower them back to the start position and repeat.

Common Mistakes:

  • Swinging the weights up with momentum.

  • Hinging from the hips to pull up weight.

  • Bending the wrists.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Shoulders
Deltoids
Secondary Muscles
Forearms
Front Raise - Dumbbell 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
Upright Row
 sets
 kg
 reps 
 rest
Notes
64957ea2a98d75d68b35bd08
Cable
Upright Row
Notes:
Key Points:
  • Adjust the cable to be as low as possible, then step back with the bar.
  • Raise your elbows until the bar is roughly at chin height.
  • Slowly lower back down to the start position and repeat.
Common Mistakes:
  • Bringing elbows too high up.
  • Rushing repetitions.
  • Having arms too far out in front of you.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Shoulders, Traps
Deltoids, Trapezius
Secondary Muscles
Upright Row - Cable - Short Straight Bar muscle groups
6433dd691b12844324be8e52
6433dd691b12844324be8e52
Shoulder Press
Shoulder Press - Plate loaded - Cagey
3
3
1
3
m 
0
s
 rest
66d96cf5fe788985cdab799e
66d96cf5fe788985cdab799e
Inclined Lateral Raises
Inclined Lateral Raises
3
3
1
3
m 
0
s
 rest
64f716a408274275609be395
64f716a408274275609be395
Front Raise
Front Raise - Dumbbell
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
64957ea2a98d75d68b35bd08
64957ea2a98d75d68b35bd08
Upright Row
Upright Row - Cable - Short Straight Bar
3
3
1
3
m 
0
s
 rest
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