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":"Dumbbell Incline Bench Press","exerciseNotes":"GO HEAVY! The upper body responds very well to heavy loads.","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"3","reps":"5-8"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"3","reps":"5-8"}],"guideID":"63a2f62150fde014c0664aec","workoutExerciseItemID":"63a2f62150fde014c0664aec","workoutExerciseFullName":"Dumbbell Incline Bench Press"}],[{"exerciseName":"Lat Pull Down","exerciseNotes":"Drive down with your shoulders, then your elbows","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"3","reps":"5-8"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"3","reps":"5-8"}],"guideID":"634a62185cb8ac06f7e9264b","workoutExerciseItemID":"634a62185cb8ac06f7e9264b","workoutExerciseFullName":"Lat Pull Down"}],[{"exerciseName":"Cable Chest Fly","exerciseNotes":"Set a seat up for the fly for more stability","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"3","reps":"5-8"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"3","reps":"5-8"}],"guideID":"64071a2b47883116c94e9b4c","workoutExerciseItemID":"64071a2b47883116c94e9b4c","workoutExerciseFullName":"Cable Chest Fly"}],[{"exerciseName":"Seated Cable Row","exerciseNotes":"use the lat pulldown bar and place your wide. When you pull, aim to flare out your elbow - we are targetting the upper back with this one.","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"3","reps":"5-8"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"3","reps":"5-8"}],"guideID":"634a62185cb8ac43e8e9267b","workoutExerciseItemID":"634a62185cb8ac43e8e9267b","workoutExerciseFullName":"Seated Cable Row"}],[{"exerciseName":"Dumbbell Lateral Raise","exerciseNotes":"drive your elbows, not your hands.","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"3","reps":"5-8"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"3","reps":"5-8"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"3","reps":"5-8"}],"guideID":"63a2f6209ae2b6c58ddb87d6","workoutExerciseItemID":"63a2f6209ae2b6c58ddb87d6","workoutExerciseFullName":"Dumbbell Lateral Raise"}],[{"exerciseName":"Cable Bicep Curl","exerciseNotes":"Use the bar","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"3","reps":"5-8"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"3","reps":"5-8"}],"guideID":"64071a2d89be0a2d69d4a9c4","workoutExerciseItemID":"64071a2d89be0a2d69d4a9c4","workoutExerciseFullName":"Cable Bicep Curl"}],[{"exerciseName":"Cable Tricep Extension","exerciseNotes":"Use the rope","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"3","reps":"5-8"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"3","reps":"5-8"}],"guideID":"64071a2ea1312e1d3545949f","workoutExerciseItemID":"64071a2ea1312e1d3545949f","workoutExerciseFullName":"Cable Tricep Extension"}]]

UPPER - HOME GYM

UPPER - HOME GYM
1 hour

PACKING ON

68abf09c766e6d61747667a7

Play Button
Dumbbell Incline Bench Press
 sets
 kg
 reps 
 rest
Notes
63a2f62150fde014c0664aec
Dumbbell
Dumbbell Incline Bench Press
Notes:
Key Points:
  • Lie down on 30-45 degree bench with your elbows flared out at 45 degrees.
  • Extend your elbows out until they're almost straightened.
  • Bend your elbows back down to the start position and repeat.
Common Mistakes:
  • Elbows flared at 90 degrees.
  • Wrists out of line with forearms.
  • Hips coming off of the bench.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Chest
Pectoralis Major
Secondary Muscles
Shoulders, Triceps
Dumbbell Incline Bench Press - Dumbbell muscle groups
Play Button
Lat Pull Down
 sets
 kg
 reps 
 rest
Notes
634a62185cb8ac06f7e9264b
Pin loaded
Lat Pull Down
Notes:
Key Points:
  • Use an overhand grip on the bar with your hands spaced shoulder width apart.
  • Pull the bar towards the middle of your chest by bringing your elbows towards your hips.
  • Ensure that you are activating the lats to pull down the weights.
Common Mistakes:
  • Leaning back to make the exercise easier.
  • Pulling the bar towards your face instead of middle chest.
  • Using the momentum of the weights on the way back up.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Biceps, Traps
Lat Pull Down - Pin loaded - Lat Pull Down Bar muscle groups
Play Button
Cable Chest Fly
 sets
 kg
 reps 
 rest
Notes
64071a2b47883116c94e9b4c
Cable
Cable Chest Fly
Notes:
Key Points:
  • Adjust to shoulder height and grab grips.
  • Push hands in a wide arc until they almost meet.
  • Slowly retract in the same arc back to start and repeat.
Common Mistakes:
  • Elbows coming too far behind shoulders.
  • Pressing instead of using an arc motion.
  • Swaying body for momentum.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Chest
Pectoralis Major
Secondary Muscles
Shoulders
Cable Chest Fly - Cable - D-Handle muscle groups
Play Button
Seated Cable Row
 sets
 kg
 reps 
 rest
Notes
634a62185cb8ac43e8e9267b
Pin loaded
Seated Cable Row
Notes:
Key Points:
  • Have your feet placed shoulder width apart.
  • With your elbows tucked in, pull your hands towards your stomach.
  • Pause briefly before lowering the weight back to the start position.
Common Mistakes:
  • Using the legs to pull the weight back when performing repetitions.
  • Leaning back and using momentum to make the exercise easier.
  • Dropping the weight once you've finished the desired amount of repetitions.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Biceps, Traps
Seated Cable Row - Pin loaded - Double-D Attachment muscle groups
Play Button
Dumbbell Lateral Raise
 sets
 kg
 reps 
 rest
Notes
63a2f6209ae2b6c58ddb87d6
Dumbbell
Dumbbell Lateral Raise
Notes:
Key Points:
  • Stand straight holding the weights by your sides.
  • With arms slightly bent raise your arms laterally up to shoulder height.
  • Slowly lower down to just before start position and repeat.
Common Mistakes:
  • Bending from the hips for momentum.
  • Raising elbows too far above shoulders.
  • Dropping weights on the way down.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Shoulders
Deltoids
Secondary Muscles
Traps
Dumbbell Lateral Raise - Dumbbell - Standing muscle groups
Play Button
Cable Bicep Curl
 sets
 kg
 reps 
 rest
Notes
64071a2d89be0a2d69d4a9c4
Cable
Cable Bicep Curl
Notes:
Key Points:
  • Use underhand grip at shoulder width.
  • Curl up until hands are at shoulder height.
  • Lower until elbows almost fully extended then repeat.
Common Mistakes:
  • Bending back to pull weight.
  • Elbows moving up and down too much.
  • Bringing hands up to your face.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Biceps
Biceps brachii
Secondary Muscles
Cable Bicep Curl - Cable - Short Straight Bar muscle groups
Play Button
Cable Tricep Extension
 sets
 kg
 reps 
 rest
Notes
64071a2ea1312e1d3545949f
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 - Tricep Rope muscle groups
63a2f62150fde014c0664aec
63a2f62150fde014c0664aec
Dumbbell Incline Bench Press
Dumbbell Incline Bench Press - Dumbbell
3
3
1
3
m 
0
s
 rest
634a62185cb8ac06f7e9264b
634a62185cb8ac06f7e9264b
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Lat Pull Down
Lat Pull Down - Pin loaded - Lat Pull Down Bar
3
3
1
3
m 
0
s
 rest
64071a2b47883116c94e9b4c
64071a2b47883116c94e9b4c
Cable Chest Fly
Cable Chest Fly - Cable - D-Handle
3
3
1
3
m 
0
s
 rest
634a62185cb8ac43e8e9267b
634a62185cb8ac43e8e9267b
Seated Cable Row
Seated Cable Row - Pin loaded - Double-D Attachment
3
3
1
3
m 
0
s
 rest
63a2f6209ae2b6c58ddb87d6
63a2f6209ae2b6c58ddb87d6
Dumbbell Lateral Raise
Dumbbell Lateral Raise - Dumbbell - Standing
3
3
1
3
m 
0
s
 rest
64071a2d89be0a2d69d4a9c4
64071a2d89be0a2d69d4a9c4
Cable Bicep Curl
Cable Bicep Curl - Cable - Short Straight Bar
3
3
1
3
m 
0
s
 rest
64071a2ea1312e1d3545949f
64071a2ea1312e1d3545949f
Cable Tricep Extension
Cable Tricep Extension - Cable - Tricep Rope
3
3
1
3
m 
0
s
 rest
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