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":"Pull Up","exerciseNotes":"If you cannot perform a bodyweight pull-up, grab a band to help, or use an assisted pull-up machine","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"AMRAP","reps":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"AMRAP","reps":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"64f716d4e65eb686508eb3ce","workoutExerciseItemID":"64f716d4e65eb686508eb3ce","workoutExerciseFullName":"Pull Up"}],[{"exerciseName":"Bent Over Row","exerciseNotes":"GO HEAVY! Don't worry so much about form here, give the back a BIG stimulus to force growth. AKA = throw the weight around BRUDDA!","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"6433aec51b128411c48e5f88","workoutExerciseItemID":"6433aec51b128411c48e5f88","workoutExerciseFullName":"Bent Over Row"}],[{"exerciseName":"Incline Lever Row","exerciseNotes":"GO HEAVY! Hold most contracted position for 2 seconds. Full stretch at the bottom of the movement.","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"634a62185cb8ac85f5e92680","workoutExerciseItemID":"634a62185cb8ac85f5e92680","workoutExerciseFullName":"Incline Lever Row"}],[{"exerciseName":"Seated Cable Row","exerciseNotes":"STRAIGHT CABLE ROW! SINGLE ARM! Lean the torso forward, keep it there, and pull your arm down by your side.","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"634a62185cb8ac43e8e9267b","workoutExerciseItemID":"634a62185cb8ac43e8e9267b","workoutExerciseFullName":"Seated Cable Row"}],[{"exerciseName":"Lat Pull Down","exerciseNotes":"LEAN SLIGHTLY BACK, HOLD POSITION, AND PULL! At the top of the position, let the scapula rise, then as you begin the next rep, the first movement should be the scapula moving downwards.","sets":3,"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":""}],"guideID":"634a62185cb8ac06f7e9264b","workoutExerciseItemID":"634a62185cb8ac06f7e9264b","workoutExerciseFullName":"Lat Pull Down"}],[{"exerciseName":"Seated Row","exerciseNotes":"KEEP THE CHEST ON THE SUPPORTED PAD! ","sets":3,"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":""}],"guideID":"634a62185cb8ac63d1e92601","workoutExerciseItemID":"634a62185cb8ac63d1e92601","workoutExerciseFullName":"Seated Row"}]]

BACK ^

BACK ^
1 hour

GORILLA MODE

67077fb0be5fb550f5135613

Play Button
Pull Up
 sets
 kg
 reps 
 rest
Notes
64f716d4e65eb686508eb3ce
Bodyweight
Pull Up
Notes:
Key Points:

  • Hang from the bar with an overhand 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
Pull Up - Bodyweight muscle groups
Play Button
Bent Over Row
 sets
 kg
 reps 
 rest
Notes
6433aec51b128411c48e5f88
Smith
Bent Over Row
Notes:
Key Points:
  • Stand at shoulder with and use an overhand grip.
  • Hinge forwards and pull up the bar towards your midsection.
  • Slowly retract back to the start position and repeat.
Common Mistakes:
  • Arching back.
  • Leaning back to pull up the weight.
  • Using excessive momentum.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Traps, Lats
Trapezius, Latissimus Dorsi
Secondary Muscles
Biceps
Bent Over Row - Smith muscle groups
Play Button
Incline Lever Row
 sets
 kg
 reps 
 rest
Notes
634a62185cb8ac85f5e92680
Plate loaded
Incline Lever Row
Notes:
Key Points:
  • Place feet shoulder width apart and rest your chest on the padding. 
  • At wider than shoulder width grab the handles and lift it to the centre. 
  • Pull up until the handles are at your chest then slowly lower until your arms are almost full extended.
Common Mistakes:
  • Leaning back to help pull the weight up. 
  • Elbows pointing out too far-outwards towards the shoulders. 
  • Wrists losing alignment with forearms.

 

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Traps, Lats
Trapezius, Latissimus Dorsi
Secondary Muscles
Shoulders, Biceps
Incline Lever Row - Plate loaded - Hinge Lower muscle groups
Play Button
Seated Cable Row
 sets
 kg
 reps 
 rest
Notes
634a62185cb8ac43e8e9267b
Pin loaded
Seated Cable Row
Notes:
Key Points:
  • Have your feet placed shoulder width apart.
  • With your elbows tucked in, pull your hands towards your stomach.
  • Pause briefly before lowering the weight back to the start position.
Common Mistakes:
  • Using the legs to pull the weight back when performing repetitions.
  • Leaning back and using momentum to make the exercise easier.
  • Dropping the weight once you've finished the desired amount of repetitions.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Biceps, Traps
Seated Cable Row - Pin loaded - Double-D Attachment muscle groups
Play Button
Lat Pull Down
 sets
 kg
 reps 
 rest
Notes
634a62185cb8ac06f7e9264b
Pin loaded
Lat Pull Down
Notes:
Key Points:
  • Use an overhand grip on the bar with your hands spaced shoulder width apart.
  • Pull the bar towards the middle of your chest by bringing your elbows towards your hips.
  • Ensure that you are activating the lats to pull down the weights.
Common Mistakes:
  • Leaning back to make the exercise easier.
  • Pulling the bar towards your face instead of middle chest.
  • Using the momentum of the weights on the way back up.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Biceps, Traps
Lat Pull Down - Pin loaded - Lat Pull Down Bar muscle groups
Play Button
Seated Row
 sets
 kg
 reps 
 rest
Notes
634a62185cb8ac63d1e92601
Plate loaded
Seated Row
Notes:
Key Points:
  • Place feet shoulder width on the foot rests and extend your arms to reach the grips. 
  • Pull until your hands are at the front of your chest. 
  • Slowly lower back to the start position, without the weights resting.
Common Mistakes:
  • Leaning back to pull the weights. 
  • Back not being straight, curling over the pad. 
  • Shoulders coming forward too far.

 

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Lats, Traps
Latissimus Dorsi, Trapezius
Secondary Muscles
Biceps
Seated Row - Plate loaded - Hinge Lower muscle groups
64f716d4e65eb686508eb3ce
64f716d4e65eb686508eb3ce
Pull Up
Pull Up - Bodyweight
3
3
1
3
m 
0
s
 rest
6433aec51b128411c48e5f88
6433aec51b128411c48e5f88
Bent Over Row
Bent Over Row - Smith
3
3
1
3
m 
0
s
 rest
634a62185cb8ac85f5e92680
634a62185cb8ac85f5e92680
Incline Lever Row
Incline Lever Row - Plate loaded - Hinge Lower
3
3
1
3
m 
0
s
 rest
634a62185cb8ac43e8e9267b
634a62185cb8ac43e8e9267b
Seated Cable Row
Seated Cable Row - Pin loaded - Double-D Attachment
3
3
1
3
m 
0
s
 rest
634a62185cb8ac06f7e9264b
634a62185cb8ac06f7e9264b
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Lat Pull Down
Lat Pull Down - Pin loaded - Lat Pull Down Bar
3
3
1
3
m 
0
s
 rest
634a62185cb8ac63d1e92601
634a62185cb8ac63d1e92601
Seated Row
Seated Row - Plate loaded - Hinge Lower
3
3
1
3
m 
0
s
 rest
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