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":"Bent Over Row","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"5-8"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"5-8"}],"guideID":"65364746aa4e09c88de4b751","workoutExerciseItemID":"65364746aa4e09c88de4b751","workoutExerciseFullName":"Bent Over Row"}],[{"exerciseName":"Seated Row","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"5-8"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"5-8"}],"guideID":"634a62185cb8ac63d1e92601","workoutExerciseItemID":"634a62185cb8ac63d1e92601","workoutExerciseFullName":"Seated Row"}],[{"exerciseName":"Lat Pull Down","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"5-8"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"5-8"}],"guideID":"634a62185cb8ac06f7e9264b","workoutExerciseItemID":"634a62185cb8ac06f7e9264b","workoutExerciseFullName":"Lat Pull Down"}],[{"exerciseName":"High Row (Isolated)","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"5-8"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"5-8"}],"guideID":"6454db3f57957b2d3d528b18","workoutExerciseItemID":"6454db3f57957b2d3d528b18","workoutExerciseFullName":"High Row (Isolated)"}],[{"exerciseName":"Lat Pullover","exerciseNotes":"Can use a cable and a rope if no machine present","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"8-10"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"8-10"}],"guideID":"63b7975362c88f619d104254","workoutExerciseItemID":"63b7975362c88f619d104254","workoutExerciseFullName":"Lat Pullover"}]]

BACK

BACK
45 mins

GORILLA

67b17c62ceac23574e807714

Play Button
Bent Over Row
 sets
 kg
 reps 
 rest
Notes
65364746aa4e09c88de4b751
Barbell
Bent Over Row
Notes:
Key Points:

  • Grip the bar at shoulder width and hinge forwards as far as possible.

  • Bring the bar towards your lower chest in a straight motion.

  • Slowly retract back to the start position and repeat.

Common Mistakes:

  • Using excessive momentum.

  • Rounding the back.

  • Pulling towards your neck.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Lats, Traps
Latissimus Dorsi, Trapezius
Secondary Muscles
Biceps
Bent Over Row - Barbell 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
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
High Row (Isolated)
 sets
 kg
 reps 
 rest
Notes
6454db3f57957b2d3d528b18
Plate loaded
High Row (Isolated)
Notes:
Key Points:
  • Grab the handles with an overhand grip and lower yourself into the padding.
  • Pull the handles towards your middle chest region until your hands are about shoulder height.
  • Slowly retract back until the arms are almost fully extended, then repeat.
Common Mistakes:
  • Having the padding too loose on the quads, causing rocking.
  • Feet not flat on the floor.
  • Leaning back excessively for too much momentum.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Traps
High Row - Plate loaded - Cagey muscle groups
Play Button
Lat Pullover
 sets
 kg
 reps 
 rest
Notes
63b7975362c88f619d104254
Pin loaded
Lat Pullover
Notes:
Key Points:
  • Press down on the footplate and grip the bar, placing elbows in the padding.
  • Pull your elbows downwards until the bar is at your waist.
  • Slowly retract back until you feel a stretch in the lats then repeat.
Common Mistakes:
  • Leaning forward to help pull the weight.
  • Using the hands to pull through more than elbows.
  • Using excessive momentum up and down.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Triceps, Shoulders, Traps
Lat Pullover - Pin loaded muscle groups
65364746aa4e09c88de4b751
65364746aa4e09c88de4b751
Bent Over Row
Bent Over Row - Barbell
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
634a62185cb8ac06f7e9264b
634a62185cb8ac06f7e9264b
[{'exercise_type': 'no equipment', 'exercise_name': 'Pull Up - Bodyweight', 'loading_mechanism': 'Bodyweight', 'exercise_id': '64f716d4e65eb686508eb3ce'}, {'exercise_type': 'progression', 'exercise_name': 'Lat Pull Down - Plate loaded - Hinge Upper', 'loading_mechanism': 'Plate loaded', 'exercise_id': '634a62185cb8ac31e8e9267d'}, {'exercise_type': 'regression', 'exercise_name': 'Lat Pull Down - Pin loaded - Lat Pull Down Bar', 'loading_mechanism': 'Pin loaded', 'exercise_id': '634a62185cb8ac06f7e9264b'}, {'exercise_type': 'similar_equivalent', 'exercise_name': 'Seated Cable Row - Pin loaded - Isolated', 'loading_mechanism': 'Pin loaded', 'exercise_id': '6450fd9465e2490f2e223474'}, {'exercise_type': 'similar_different_mechanism', 'exercise_name': 'Bent Over Row - Barbell', 'loading_mechanism': 'Barbell', 'exercise_id': '65364746aa4e09c88de4b751'}]
Lat Pull Down
Lat Pull Down - Pin loaded - Lat Pull Down Bar
3
3
1
3
m 
0
s
 rest
6454db3f57957b2d3d528b18
6454db3f57957b2d3d528b18
High Row (Isolated)
High Row - Plate loaded - Cagey
3
3
1
3
m 
0
s
 rest
63b7975362c88f619d104254
63b7975362c88f619d104254
Lat Pullover
Lat Pullover - Pin loaded
3
3
1
3
m 
0
s
 rest
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