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 Workout Rest of the program Back

[[{"exerciseName":"Bicep Curl","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"}],"guideID":"64f7169eb278972a21fe652c","workoutExerciseItemID":"64f7169eb278972a21fe652c","workoutExerciseFullName":"Bicep Curl"}],[{"exerciseName":"Single Arm Half Kneel Row","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"10"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"10"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"10"}],"guideID":"64957ea682fd0f4498977967","workoutExerciseItemID":"64957ea682fd0f4498977967","workoutExerciseFullName":"Single Arm Half Kneel Row"}],{"Super Set":[{"exerciseName":"Lat Pullover","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"10"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"10"}],"guideID":"6548b66717b8ad9f2e988ce1","workoutExerciseItemID":"6548b66717b8ad9f2e988ce1","workoutExerciseFullName":"Lat Pullover"},{"exerciseName":"3 point row","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"}],"guideID":"65386f9ea9eac142635bb117","workoutExerciseItemID":"65386f9ea9eac142635bb117","workoutExerciseFullName":"3 point row"}]},[{"exerciseName":"Seated Cable Row","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"14"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"14"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"14"}],"guideID":"634a62185cb8ac43e8e9267b","workoutExerciseItemID":"634a62185cb8ac43e8e9267b","workoutExerciseFullName":"Seated Cable Row"}]]

Back and Bi's Burner

Back and Bi's Burner

45 mins

For Bucked Up

674fbbb2a38309a2e1952fc0

64f7169eb278972a21fe652c

Bicep Curl

Notes:

Key Points:

Stand straight holding the dumbbells by your sides, palms facing forward.
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

Biceps brachii

Secondary Muscles

Bicep Curl - Dumbbell muscle groups

Single Arm Half Kneel Row

64957ea682fd0f4498977967

Single Arm Half Kneel Row

Notes:

Key Points:

Adjust the cable to the top, hold the grip in one hand and kneel.
Pull your elbow towards your hip until the grip is at your chest.
Slowly retract back to the start position and repeat.

Common Mistakes:

Swaying torso without control.
Using excessive momentum.
Having elbow come too wide from body.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Lats, Triceps, Biceps

Latissimus Dorsi, Triceps brachii, Biceps brachii

Secondary Muscles

Single Arm Half Kneel Row - Cable - Replaceable Single Cable muscle groups

6548b66717b8ad9f2e988ce1

Lat Pullover

Notes:

Key Points:

Holding a dumbbell lay down on a bench with your head at the end of the bench.
With a slight bend in the arms, lower the dumbbell back in an arc motion.
Lower until you feel a stretch in the lats then pull it back to the same arc to be over your chin.

Common Mistakes:

Having an inconsistent bend in the elbows.
Going too far past a strong stretch.
Rushing repetitions.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Lats

Latissimus Dorsi

Secondary Muscles

Chest, Triceps

Lat Pullover - Dumbbell muscle groups

65386f9ea9eac142635bb117

3 point row

Notes:

Key Points:

Place hand on the bench and grip the kettlebell with the other hand.
With your back straight, pull your elbow back keeping the elbow tucked in.
Slowly lower back to the start position and repeat.

Common Mistakes:

Bending the back.
Using excessive momentum.
Elbow being too far out from body.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Lats, Traps

Latissimus Dorsi, Trapezius

Secondary Muscles

Biceps

3 point row - KettleBell muscle groups

Seated Cable Row

634a62185cb8ac43e8e9267b

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

Thank you! Your submission has been received!

Oops! Something went wrong while submitting the form.

Back Start Workout

utm_campaign