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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Back & Biceps💪

Back & Biceps💪
0 mins

A comprehensive back and bis workout designed to build strength and muscle in Upper Body movements. Ensure to warmup before diving into the main workout and cool down afterward. Warmup 5-10 mins (banded pull aparts, around the worlds, arm circles)

67df8657dcd19751b00e783a

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
BB Bent Over Row
 sets
 kg
 reps 
 rest
Notes
66531e4f8f327fb7c4ae9def
Barbell
BB Bent Over Row
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Keep back straight, pull bar to waist. Mistakes: Rounding back, jerking bar.

Where you should 'feel it':
Primary Muscles:
Lats, Traps
Latissimus Dorsi, Trapezius
Secondary Muscles
Biceps, Lower Back
BB Bent Over Row muscle groups
Play Button
Lat Pull Down (Isolated)
 sets
 kg
 reps 
 rest
Notes
65291d62e04b79bc35a84cc0
Plate loaded
Lat Pull Down (Isolated)
Notes:
Key Points:

  • Use an overhand grip on the handles with your hands spaced shoulder width apart.

  • Pull the handles towards the middle of your chest by bringing your elbows towards your hips.

  • Slowly retreat to the start position and repeat.

Common Mistakes:

  • Leaning back excessively to make the exercise easier.

  • Pulling the handles towards your face or hips 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 - Plate loaded - Isolated muscle groups
Play Button
Half Kneeling Cable Pulldown (SA)
 sets
 kg
 reps 
 rest
Notes
66ca596721d39a8b68456f98
Cable
Half Kneeling Cable Pulldown (SA)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set the cable machine to the highest attachment point with a handle
  2. Start in a half kneeling position, holding the cable with the opposite hand to your front leg
  3. At full extension of the arm, I want your palm to be facing downward
  4. As you pull the cable toward your chest, turn your palm to face inward
  5. Allow free flowing movement in your upper body throughout the movement 
Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Half Kneeling Cable Pulldown (SA) muscle groups
Play Button
Bicep Curl
 sets
 kg
 reps 
 rest
Notes
64f7169eb278972a21fe652c
Dumbbell
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
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
64f716d4e65eb686508eb3ce
64f716d4e65eb686508eb3ce
Pull Up
Pull Up - Bodyweight
3
3
1
3
m 
0
s
 rest
66531e4f8f327fb7c4ae9def
66531e4f8f327fb7c4ae9def
BB Bent Over Row
BB Bent Over Row
3
3
1
3
m 
0
s
 rest
65291d62e04b79bc35a84cc0
65291d62e04b79bc35a84cc0
Lat Pull Down (Isolated)
Lat Pull Down - Plate loaded - Isolated
3
3
1
3
m 
0
s
 rest
66ca596721d39a8b68456f98
66ca596721d39a8b68456f98
Half Kneeling Cable Pulldown (SA)
Half Kneeling Cable Pulldown (SA)
3
3
1
3
m 
0
s
 rest
64f7169eb278972a21fe652c
64f7169eb278972a21fe652c
Bicep Curl
Bicep 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
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