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":"Incline Chest Press (Isolated)","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":"8"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"3","reps":"8"}],"guideID":"65291d459628d8195b3851fe","workoutExerciseItemID":"65291d459628d8195b3851fe","workoutExerciseFullName":"Incline Chest Press (Isolated)"}],[{"exerciseName":"Lat Pull Down (Isolated)","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":"65291d62e04b79bc35a84cc0","workoutExerciseItemID":"65291d62e04b79bc35a84cc0","workoutExerciseFullName":"Lat Pull Down (Isolated)"}],[{"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":"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":"Incline Lever Row","exerciseNotes":"Flare your elbows out to the side to engage the upper back more","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"5-8"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"5-8"}],"guideID":"634a62185cb8ac85f5e92680","workoutExerciseItemID":"634a62185cb8ac85f5e92680","workoutExerciseFullName":"Incline Lever Row"}],[{"exerciseName":"Long Range Bicep Curl","exerciseNotes":"Emphasis the stretch on this one","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"5-8"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"5-8"}],"guideID":"68982f645baa03a0cc10cede","workoutExerciseItemID":"68982f645baa03a0cc10cede","workoutExerciseFullName":"Long Range Bicep Curl"}],[{"exerciseName":"Cable Tricep Extension","exerciseNotes":"Go Heavy!","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"5-8"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"5-8"}],"guideID":"64071a2ea1312e1d3545949f","workoutExerciseItemID":"64071a2ea1312e1d3545949f","workoutExerciseFullName":"Cable Tricep Extension"}]]

UPPER

UPPER
1 hour

PACKING ON

671d7e40ad8a1a9263e108f6

Play Button
Incline Chest Press (Isolated)
 sets
 kg
 reps 
 rest
Notes
65291d459628d8195b3851fe
Pin loaded
Incline Chest Press (Isolated)
Notes:
Key Points:

  • Ensure the handles are slightly in front of your chest and aligned with the mid chest region.

  • Push out to a point right before your elbows are fully extended.

  • Retract back in a controlled manner just prior to the starting position.

Common Mistakes:

  • Elbows flared at 90 degrees.

  • Wrists losing alignment with forearms.

  • Back losing contact with the padding.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Chest, Shoulders
Pectoralis Major, Deltoids
Secondary Muscles
Triceps
Incline Chest Press - Pin loaded - Cagey muscle groups
Play Button
Lat Pull Down (Isolated)
 sets
 kg
 reps 
 rest
Notes
65291d62e04b79bc35a84cc0
Plate loaded
Lat Pull Down (Isolated)
Notes:
Key Points:

  • Use an overhand grip on the handles with your hands spaced shoulder width apart.

  • Pull the handles towards the middle of your chest by bringing your elbows towards your hips.

  • Slowly retreat to the start position and repeat.

Common Mistakes:

  • Leaning back excessively to make the exercise easier.

  • Pulling the handles towards your face or hips 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 - Plate loaded - Isolated 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
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
Incline Lever Row
 sets
 kg
 reps 
 rest
Notes
634a62185cb8ac85f5e92680
Plate loaded
Incline Lever Row
Notes:
Key Points:
  • Place feet shoulder width apart and rest your chest on the padding. 
  • At wider than shoulder width grab the handles and lift it to the centre. 
  • Pull up until the handles are at your chest then slowly lower until your arms are almost full extended.
Common Mistakes:
  • Leaning back to help pull the weight up. 
  • Elbows pointing out too far-outwards towards the shoulders. 
  • Wrists losing alignment with forearms.

 

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Traps, Lats
Trapezius, Latissimus Dorsi
Secondary Muscles
Shoulders, Biceps
Incline Lever Row - Plate loaded - Hinge Lower muscle groups
Play Button
Long Range Bicep Curl
 sets
 kg
 reps 
 rest
Notes
68982f645baa03a0cc10cede
Cable
Long Range Bicep Curl
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Biceps
Biceps brachii
Secondary Muscles
Long Range Bicep Curl 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
65291d459628d8195b3851fe
65291d459628d8195b3851fe
Incline Chest Press (Isolated)
Incline Chest Press - Pin loaded - Cagey
3
3
1
3
m 
0
s
 rest
65291d62e04b79bc35a84cc0
65291d62e04b79bc35a84cc0
Lat Pull Down (Isolated)
Lat Pull Down - Plate loaded - Isolated
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
63a2f6209ae2b6c58ddb87d6
63a2f6209ae2b6c58ddb87d6
Dumbbell Lateral Raise
Dumbbell Lateral Raise - Dumbbell - Standing
3
3
1
3
m 
0
s
 rest
634a62185cb8ac85f5e92680
634a62185cb8ac85f5e92680
Incline Lever Row
Incline Lever Row - Plate loaded - Hinge Lower
3
3
1
3
m 
0
s
 rest
68982f645baa03a0cc10cede
68982f645baa03a0cc10cede
Long Range Bicep Curl
Long Range Bicep Curl
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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