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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Arkie Upper Body 2

Arkie Upper Body 2
1 hour

Arkie Upper Body 2

6731438ace3e464b678115e5

Play Button
Dips
 sets
 kg
 reps 
 rest
Notes
6731457d21482ac4adf8a382
Bodyweight
Dips
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Go further down for shoulder stretch
Where you should 'feel it':
Primary Muscles:
Chest,Triceps,Shoulders
Pectoralis Major,Triceps brachii,Deltoids
Secondary Muscles
Dips muscle groups
Play Button
Dumbbell Hammer Curl
 sets
 kg
 reps 
 rest
Notes
63a03fac79d98b586df0bf5f
Dumbbell
Dumbbell Hammer Curl
Notes:
Key Points:
  • Stand straight holding the dumbbells by your sides.
  • Bend your elbows until the weight is up to shoulder height.
  • Slowly lower back to just before full extension and repeat.
Common Mistakes:
  • Using momentum from the body.
  • Fully locking out elbows.
  • Dropping the weights on the way down.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Biceps
Biceps brachii
Secondary Muscles
Dumbbell Hammer Curl - Dumbbell - Standing muscle groups
Play Button
Single Arm Tricep Extension
 sets
 kg
 reps 
 rest
Notes
64957e9fa98d75d68b35bc9c
Cable
Single Arm Tricep Extension
Notes:
Key Points:
  • Adjust the cable to the top, hold the grip and have your elbow in front of you.
  • Start by extending your elbow until it's straightened.
  • Then slowly retract to the start position and repeat.
Common Mistakes:
  • Using excessive momentum.
  • Allowing the elbow to move around too much.
  • Upper body swaying.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Triceps
Triceps brachii
Secondary Muscles
Single Arm Tricep Extension - Cable - Replaceable Single Cable muscle groups
Play Button
Shoulder Press
 sets
 kg
 reps 
 rest
Notes
63a03fabe2fed11086fe25e7
Dumbbell
Shoulder Press
Notes:
Key Points:
  • Stand straight holding the dumbbells up at shoulder height.
  • Press the weights straight up until your elbows are almost fully extended.
  • Slowly lower down until you're at a 90 degree bend in the elbows and repeat.
Common Mistakes:
  • Elbows being behind your hips.
  • Arching your back too much.
  • Clashing the weight at the top.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Shoulders
Deltoids
Secondary Muscles
Triceps, Traps
Shoulder Press - Dumbbell muscle groups
Play Button
Chin Up
 sets
 kg
 reps 
 rest
Notes
64f716c7d6af909475429813
Bodyweight
Chin Up
Notes:
Key Points:

  • Hang from the bar with an underhand grip, spaced just wider than shoulder width.

  • Pull up by brining your elbows to the back of the hips until chin is level with bar.

  • Slowly lower back to start position and repeat.

Common Mistakes:

  • Swinging to get up.

  • Dropping on the way down.

  • Uneven grip.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Biceps, Lats
Biceps brachii, Latissimus Dorsi
Secondary Muscles
Traps, Abs
Chin Up - Bodyweight muscle groups
Play Button
Hanging Leg Raise
 sets
 kg
 reps 
 rest
Notes
64fb04f02fd189505911c17b
Bodyweight
Hanging Leg Raise
Notes:
Key Points:

  • Hang from the bar with an overhand grip, spaced just wider than shoulder width.

  • Bring your legs up to be level with the hips.

  • Slowly lower back to the start position and repeat.

Common Mistakes:

  • Swinging around.

  • Using momentum to kick legs up.

  • Dropping on the way down.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Abs
Rectus abdominis
Secondary Muscles
Obliques, Forearms
Hanging Leg Raise - Bodyweight muscle groups
6731457d21482ac4adf8a382
6731457d21482ac4adf8a382
Dips
Dips
3
3
1
3
m 
0
s
 rest
63a03fac79d98b586df0bf5f
63a03fac79d98b586df0bf5f
Dumbbell Hammer Curl
Dumbbell Hammer Curl - Dumbbell - Standing
3
3
1
3
m 
0
s
 rest
64957e9fa98d75d68b35bc9c
64957e9fa98d75d68b35bc9c
Single Arm Tricep Extension
Single Arm Tricep Extension - Cable - Replaceable Single Cable
3
3
1
3
m 
0
s
 rest
63a03fabe2fed11086fe25e7
63a03fabe2fed11086fe25e7
Shoulder Press
Shoulder Press - Dumbbell
3
3
1
3
m 
0
s
 rest
64f716c7d6af909475429813
64f716c7d6af909475429813
Chin Up
Chin Up - Bodyweight
3
3
1
3
m 
0
s
 rest
64fb04f02fd189505911c17b
64fb04f02fd189505911c17b
Hanging Leg Raise
Hanging Leg Raise - Bodyweight
3
3
1
3
m 
0
s
 rest
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