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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Arms with a side of chest

Arms with a side of chest
1 hour

time to get those arms pumped and ready

678a2a84b51685d27bf88883

Play Button
Bench Press
 sets
 kg
 reps 
 rest
Notes
634a62185cb8aceaa4e925c5
Plate loaded
Bench Press
Notes:
Key Points:
  • Grip the bar at slightly wider than shoulder width apart.
  • Extend your arms, holding the bar above your mid chest.
  • 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 pointed 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 - Plate loaded muscle groups
Play Button
2DB Bicep Curl (Incline Bench)
 sets
 kg
 reps 
 rest
Notes
66531e4b3f6bc1e87bc09f87
Dumbbell
2DB Bicep Curl (Incline Bench)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Full range of motion, keep upper arms still. Mistakes: Using momentum, incomplete curls.

Where you should 'feel it':
Primary Muscles:
Biceps
Biceps Brachii
Secondary Muscles
Forearms
2DB Bicep Curl (Incline Bench) muscle groups
Play Button
Reverse Curl
 sets
 kg
 reps 
 rest
Notes
64f716a0dafd0939af27c462
Dumbbell
Reverse Curl
Notes:
Key Points:

  • Stand straight holding the dumbbells in front of your thighs, with palms facing them.

  • 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.

  • Elbows moving around too much.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Biceps, Forearms
Biceps brachii, Palmaris longus
Secondary Muscles
Reverse Curl - Dumbbell muscle groups
Play Button
2DB Hammer Curl (Alternating)
 sets
 kg
 reps 
 rest
Notes
66531e4cff16bd70bb2efb99
Dumbbell
2DB Hammer Curl (Alternating)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Alternate arms, keep wrists neutral. Mistakes: Swinging weights, using body momentum.

Where you should 'feel it':
Primary Muscles:
Biceps, Forearms
Biceps Brachii, Palmaris Longus
Secondary Muscles
2DB Hammer Curl (Alternating) 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
634a62185cb8aceaa4e925c5
634a62185cb8aceaa4e925c5
Bench Press
Bench Press - Plate loaded
3
3
1
3
m 
0
s
 rest
66531e4b3f6bc1e87bc09f87
66531e4b3f6bc1e87bc09f87
2DB Bicep Curl (Incline Bench)
2DB Bicep Curl (Incline Bench)
3
3
1
3
m 
0
s
 rest
64f716a0dafd0939af27c462
64f716a0dafd0939af27c462
Reverse Curl
Reverse Curl - Dumbbell
3
3
1
3
m 
0
s
 rest
66531e4cff16bd70bb2efb99
66531e4cff16bd70bb2efb99
2DB Hammer Curl (Alternating)
2DB Hammer Curl (Alternating)
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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