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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A juicy Shoulder Day

A juicy Shoulder Day
45 mins

Get the best shoulder pump in 5 exercises, a quick but efficient workout

678a283f598974f34944ffce

Play Button
2DB Shoulder Press (Seated, Back Supported)
 sets
 kg
 reps 
 rest
Notes
66531e4d7041b64fc00c0c5b
Dumbbell
2DB Shoulder Press (Seated, Back Supported)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Keep back against support, press evenly. Mistakes: Overarching back, uneven press.

Where you should 'feel it':
Primary Muscles:
Shoulders
Deltoids
Secondary Muscles
Triceps
2DB Shoulder Press (Seated, Back Supported) muscle groups
Play Button
2DB Lateral Raise
 sets
 kg
 reps 
 rest
Notes
66531e4c8592e088c9732540
Dumbbell
2DB Lateral Raise
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Lift to shoulder height, control the descent. Mistakes: Swinging weights, lifting too high.

Where you should 'feel it':
Primary Muscles:
Shoulders
Deltoids
Secondary Muscles
Traps
2DB Lateral Raise 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
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
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
66531e4d7041b64fc00c0c5b
66531e4d7041b64fc00c0c5b
2DB Shoulder Press (Seated, Back Supported)
2DB Shoulder Press (Seated, Back Supported)
3
3
1
3
m 
0
s
 rest
66531e4c8592e088c9732540
66531e4c8592e088c9732540
2DB Lateral Raise
2DB Lateral Raise
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
634a62185cb8ac39c4e925d7
634a62185cb8ac39c4e925d7
Rear Delt Fly
Rear Delt Fly - Pin loaded - Handles
3
3
1
3
m 
0
s
 rest
64f716a408274275609be395
64f716a408274275609be395
Front Raise
Front Raise - Dumbbell
3
3
1
3
m 
0
s
 rest
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