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 new workout

A new workout
1 hour

testing

66b46fbd74d8fe00c6073784

Play Button
Incline Bench Press
 sets
 kg
 reps 
 rest
Notes
66245e03c2612e26f0400096
Smith
Incline Bench Press
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Chest,Shoulders
Pectoralis Major,Deltoids
Secondary Muscles
Triceps
Incline Bench Press muscle groups
Play Button
Chest Underhand Fly
 sets
 kg
 reps 
 rest
Notes
6600dfb90492fe1aa21d8622
Cable
Chest Underhand Fly
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Chest
Pectoralis Major
Secondary Muscles
Chest Underhand Fly muscle groups
Play Button
Lat Pullover
 sets
 kg
 reps 
 rest
Notes
6548b66717b8ad9f2e988ce1
Dumbbell
Lat Pullover
Notes:
Key Points:

  • Holding a dumbbell lay down on a bench with your head at the end of the bench.

  • With a slight bend in the arms, lower the dumbbell back in an arc motion.

  • Lower until you feel a stretch in the lats then pull it back to the same arc to be over your chin.

Common Mistakes:

  • Having an inconsistent bend in the elbows.

  • Going too far past a strong stretch.

  • Rushing repetitions.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Chest, Triceps
Lat Pullover - Dumbbell muscle groups
Play Button
Incline Bench Press
 sets
 kg
 reps 
 rest
Notes
66245e03c2612e26f0400096
Smith
Incline Bench Press
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Chest,Shoulders
Pectoralis Major,Deltoids
Secondary Muscles
Triceps
Incline Bench Press muscle groups
Play Button
3 point row
 sets
 kg
 reps 
 rest
Notes
65386f9ea9eac142635bb117
KettleBell
3 point row
Notes:
Key Points:
  • Place hand on the bench and grip the kettlebell with the other hand.
  • With your back straight, pull your elbow back keeping the elbow tucked in.
  • Slowly lower back to the start position and repeat.
Common Mistakes:
  • Bending the back.
  • Using excessive momentum.
  • Elbow being too far out from body.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Lats, Traps
Latissimus Dorsi, Trapezius
Secondary Muscles
Biceps
3 point row - KettleBell 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
Play Button
Lat Pullover
 sets
 kg
 reps 
 rest
Notes
6548b66717b8ad9f2e988ce1
Dumbbell
Lat Pullover
Notes:
Key Points:

  • Holding a dumbbell lay down on a bench with your head at the end of the bench.

  • With a slight bend in the arms, lower the dumbbell back in an arc motion.

  • Lower until you feel a stretch in the lats then pull it back to the same arc to be over your chin.

Common Mistakes:

  • Having an inconsistent bend in the elbows.

  • Going too far past a strong stretch.

  • Rushing repetitions.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Chest, Triceps
Lat Pullover - Dumbbell muscle groups
66245e03c2612e26f0400096
66245e03c2612e26f0400096
Incline Bench Press
Incline Bench Press
3
3
1
3
m 
0
s
 rest
6600dfb90492fe1aa21d8622
6600dfb90492fe1aa21d8622
Chest Underhand Fly
Chest Underhand Fly
3
3
1
3
m 
0
s
 rest
6548b66717b8ad9f2e988ce1
6548b66717b8ad9f2e988ce1
Lat Pullover
Lat Pullover - Dumbbell
3
3
1
3
m 
0
s
 rest
66245e03c2612e26f0400096
66245e03c2612e26f0400096
Incline Bench Press
Incline Bench Press
3
3
1
3
m 
0
s
 rest
65386f9ea9eac142635bb117
65386f9ea9eac142635bb117
3 point row
3 point row - KettleBell
3
3
1
3
m 
0
s
 rest
6548b6696725371193809bdd
6548b6696725371193809bdd
Skull Crushers
Skull Crushers - Dumbbell
3
3
1
3
m 
0
s
 rest
6548b66717b8ad9f2e988ce1
6548b66717b8ad9f2e988ce1
Lat Pullover
Lat Pullover - Dumbbell
3
3
1
3
m 
0
s
 rest
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