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":"Push Up - Cobra","exerciseNotes":"","sets":4,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"66531e6a7cde35d35c1800fe","workoutExerciseItemID":"66531e6a7cde35d35c1800fe","workoutExerciseFullName":"Push Up - Cobra"}],[{"exerciseName":"Front Raise","exerciseNotes":"","sets":4,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"64f716a408274275609be395","workoutExerciseItemID":"64f716a408274275609be395","workoutExerciseFullName":"Front Raise"}],[{"exerciseName":"2DB Lateral Raise","exerciseNotes":"","sets":4,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"66531e4c8592e088c9732540","workoutExerciseItemID":"66531e4c8592e088c9732540","workoutExerciseFullName":"2DB Lateral Raise"}],[{"exerciseName":"Military Press (DB)","exerciseNotes":"","sets":4,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"66553b2a83cf99d09ae856f8","workoutExerciseItemID":"66553b2a83cf99d09ae856f8","workoutExerciseFullName":"Military Press (DB)"}],[{"exerciseName":"2DB Hammer Curl (Alternating)","exerciseNotes":"","sets":4,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"66531e4cff16bd70bb2efb99","workoutExerciseItemID":"66531e4cff16bd70bb2efb99","workoutExerciseFullName":"2DB Hammer Curl (Alternating)"}],[{"exerciseName":"Tricep Extension","exerciseNotes":"","sets":4,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"63a03fad3990992866a6ad08","workoutExerciseItemID":"63a03fad3990992866a6ad08","workoutExerciseFullName":"Tricep Extension"}]]

At Home Upper Body

At Home Upper Body
1 hour

This upper body workout focuses on your shoulders, biceps, and triceps. Use lighter weights with higher repetitions, slow and controlled movements, stretch before starting. Tips: Keep your back straight and shoulders back throughout!

673e8ff2e2e27ca1857fd1fd

Play Button
Push Up - Cobra
 sets
 kg
 reps 
 rest
Notes
66531e6a7cde35d35c1800fe
Bodyweight
Push Up - Cobra
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Lower chest to ground, arch back on upward phase. Mistakes: Not engaging core, arching back too much.

Where you should 'feel it':
Primary Muscles:
Chest, Triceps
Pectoralis Major, Triceps Brachii
Secondary Muscles
Shoulders, Abs
Push Up - Cobra 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
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
Military Press (DB)
 sets
 kg
 reps 
 rest
Notes
66553b2a83cf99d09ae856f8
Dumbbell
Military Press (DB)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set dumbbells slightly above your shoulders
  2. Take a deep breath in and draw your belly button toward your spine (remove any arch in your low back)
  3. Holding that neutral spine alignment, perform the pressing motion directly upward
  4. In a controlled manner, lower the weight back toward the shoulder before performing another rep
Where you should 'feel it':
Primary Muscles:
Shoulders
Deltoids
Secondary Muscles
Triceps,Chest
Military Press (DB) 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
Tricep Extension
 sets
 kg
 reps 
 rest
Notes
63a03fad3990992866a6ad08
Dumbbell
Tricep Extension
Notes:
Key Points:
  • Raise the weight onto your shoulder and use an overlapped grip.
  • With the dumbbell behind your head, extend your elbows upwards.
  • Slowly bend the elbows to about 90 degrees then repeat.
Common Mistakes:
  • Leaning back too far.
  • Elbows pointing too far outwards.
  • Rushing repetitions.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Triceps
Triceps brachii
Secondary Muscles
Tricep Extension - Dumbbell - Standing muscle groups
66531e6a7cde35d35c1800fe
66531e6a7cde35d35c1800fe
Push Up - Cobra
Push Up - Cobra
3
3
1
3
m 
0
s
 rest
64f716a408274275609be395
64f716a408274275609be395
Front Raise
Front Raise - Dumbbell
3
3
1
3
m 
0
s
 rest
66531e4c8592e088c9732540
66531e4c8592e088c9732540
2DB Lateral Raise
2DB Lateral Raise
3
3
1
3
m 
0
s
 rest
66553b2a83cf99d09ae856f8
66553b2a83cf99d09ae856f8
Military Press (DB)
Military Press (DB)
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
63a03fad3990992866a6ad08
63a03fad3990992866a6ad08
Tricep Extension
Tricep Extension - Dumbbell - Standing
3
3
1
3
m 
0
s
 rest
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.
utm_campaign