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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UPPER 2

UPPER 2
45 mins

PACKING ON

67f471e2e38a452b2baecd6f

Play Button
Bench Press
 sets
 kg
 reps 
 rest
Notes
6433aec3f8c0b081a18e0b6e
Smith
Bench Press
Notes:
Key Points:
  • Grip the bar at slightly wider than shoulder width apart.
  • Start with the arms extended, holding the bar above your mid chest.
  • Unlock and lower at a controlled speed down to your chest then press back up to the starting position.
Common Mistakes:
  • Bouncing the bar off your chest.
  • Having elbows flared outwards in line with the shoulders.
  • Wrists losing alignment with forearms.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Chest
Pectoralis Major
Secondary Muscles
Shoulders, Triceps
Bench Press - Smith 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 Lateral Raise
 sets
 kg
 reps 
 rest
Notes
64071a2b7a04eb4c6db76261
Cable
Cable Lateral Raise
Notes:
Key Points:
  • Grab the opposite grips to cross the cables.
  • 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
Cable Lateral Raise - Cable - D-Handle muscle groups
Play Button
Preacher Curl
 sets
 kg
 reps 
 rest
Notes
63bfed08cb545e1c350a974a
Pin loaded
Preacher Curl
Notes:
Key Points:
  • Sit down and align your elbows with the pivot point of the machine.
  • Grip the handles and bend your elbows until your hands are at shoulder height.
  • Slowly extend back to just before the starting position.
Common Mistakes:
  • Fully locking out elbows on the way down.
  • Leaning back to pull the weight.
  • Using momentum on the way down.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Biceps
Biceps brachii
Secondary Muscles
Preacher Curl - Pin loaded muscle groups
Play Button
Skull Crushers
 sets
 kg
 reps 
 rest
Notes
6548b6696725371193809bdd
Dumbbell
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
6433aec3f8c0b081a18e0b6e
6433aec3f8c0b081a18e0b6e
Bench Press
Bench Press - Smith
3
3
1
3
m 
0
s
 rest
634a62185cb8ac06f7e9264b
634a62185cb8ac06f7e9264b
[{'exercise_type': 'no equipment', 'exercise_name': 'Pull Up - Bodyweight', 'loading_mechanism': 'Bodyweight', 'exercise_id': '64f716d4e65eb686508eb3ce'}, {'exercise_type': 'progression', 'exercise_name': 'Lat Pull Down - Plate loaded - Hinge Upper', 'loading_mechanism': 'Plate loaded', 'exercise_id': '634a62185cb8ac31e8e9267d'}, {'exercise_type': 'regression', 'exercise_name': 'Lat Pull Down - Pin loaded - Lat Pull Down Bar', 'loading_mechanism': 'Pin loaded', 'exercise_id': '634a62185cb8ac06f7e9264b'}, {'exercise_type': 'similar_equivalent', 'exercise_name': 'Seated Cable Row - Pin loaded - Isolated', 'loading_mechanism': 'Pin loaded', 'exercise_id': '6450fd9465e2490f2e223474'}, {'exercise_type': 'similar_different_mechanism', 'exercise_name': 'Bent Over Row - Barbell', 'loading_mechanism': 'Barbell', 'exercise_id': '65364746aa4e09c88de4b751'}]
Lat Pull Down
Lat Pull Down - Pin loaded - Lat Pull Down Bar
3
3
1
3
m 
0
s
 rest
64071a2b7a04eb4c6db76261
64071a2b7a04eb4c6db76261
Cable Lateral Raise
Cable Lateral Raise - Cable - D-Handle
3
3
1
3
m 
0
s
 rest
63bfed08cb545e1c350a974a
63bfed08cb545e1c350a974a
Preacher Curl
Preacher Curl - Pin loaded
3
3
1
3
m 
0
s
 rest
6548b6696725371193809bdd
6548b6696725371193809bdd
Skull Crushers
Skull Crushers - Dumbbell
3
3
1
3
m 
0
s
 rest
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