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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Test Workout

Test Workout

671a019b39f33f6a91e6d04c

Play Button
Double Cable Push (Split Stance)
 sets
 kg
 reps 
 rest
Notes
66d783f5aee2695b53f3665d
Cable
Double Cable Push (Split Stance)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set both cable to shoulder height
  2. Keeping elbows tucked, take a step out so you have resistance from the cables
  3. Set yourself in a split stance (lunge-like position)
  4. Perform a press to full extension and control the movement back to starting position
  5. Complete for allocated rep count and then change the leg that is out the front
Where you should 'feel it':
Primary Muscles:
Chest
Pectoralis Major
Secondary Muscles
Double Cable Push (Split Stance) muscle groups
Play Button
Weighted Butterfly Raise
 sets
 kg
 reps 
 rest
Notes
66a633d8e6046a85bddfe963
Dumbbell
Weighted Butterfly Raise
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Raise weights in butterfly motion. Common Mistakes: Using too much weight, poor control.

Where you should 'feel it':
Primary Muscles:
Shoulders,Chest
Deltoids,Pectoralis Major
Secondary Muscles
None
Weighted Butterfly Raise muscle groups
Play Button
Banded Chest Openers Rotations
 sets
 kg
 reps 
 rest
Notes
66a633d53d2c8369837d68d4
Bands
Banded Chest Openers Rotations
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Rotate with chest openers; maintain control. Common Mistakes: Using too much resistance, poor coordination.

Where you should 'feel it':
Primary Muscles:
Chest,Shoulders
Pectoralis Major,Deltoids
Secondary Muscles
Obliques
Banded Chest Openers Rotations muscle groups
Play Button
Banded Chest Openers - Step Throughs
 sets
 kg
 reps 
 rest
Notes
66a633d549020c1460c69b79
Bands
Banded Chest Openers - Step Throughs
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Open chest with band resistance; step through. Common Mistakes: Using too much resistance, poor coordination.

Where you should 'feel it':
Primary Muscles:
Chest,Shoulders
Pectoralis Major,Deltoids
Secondary Muscles
None
Banded Chest Openers - Step Throughs muscle groups
66d783f5aee2695b53f3665d
66d783f5aee2695b53f3665d
Double Cable Push (Split Stance)
Double Cable Push (Split Stance)
3
3
1
3
m 
0
s
 rest
66a633d8e6046a85bddfe963
66a633d8e6046a85bddfe963
Weighted Butterfly Raise
Weighted Butterfly Raise
3
3
1
3
m 
0
s
 rest
66a633d53d2c8369837d68d4
66a633d53d2c8369837d68d4
Banded Chest Openers Rotations
Banded Chest Openers Rotations
3
3
1
3
m 
0
s
 rest
66a633d549020c1460c69b79
66a633d549020c1460c69b79
Banded Chest Openers - Step Throughs
Banded Chest Openers - Step Throughs
3
3
1
3
m 
0
s
 rest
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