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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Upper Body day

Upper Body day
1 hour

test

672bce8dcb7f529964073fac

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 Alternating Raise
 sets
 kg
 reps 
 rest
Notes
66531e6ddcb78c3e6c6376b9
Dumbbell
2DB Alternating Raise
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Alternate arms, lift to shoulder height. Mistakes: Swinging weights, raising too high.

Where you should 'feel it':
Primary Muscles:
Shoulders
Deltoids
Secondary Muscles
Traps
2DB Alternating Raise 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 Bicep Curl (Incline Bench)
 sets
 kg
 reps 
 rest
Notes
66531e4b3f6bc1e87bc09f87
Dumbbell
2DB Bicep Curl (Incline Bench)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Full range of motion, keep upper arms still. Mistakes: Using momentum, incomplete curls.

Where you should 'feel it':
Primary Muscles:
Biceps
Biceps Brachii
Secondary Muscles
Forearms
2DB Bicep Curl (Incline Bench) muscle groups
Play Button
DB Kickback
 sets
 kg
 reps 
 rest
Notes
66531e6ddcb78c3e6c63770b
Dumbbell
DB Kickback
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Extend arm fully, keep upper arm still. Mistakes: Using momentum, not fully extending arm.

Where you should 'feel it':
Primary Muscles:
Triceps
Triceps Brachii
Secondary Muscles
Shoulders
DB Kickback muscle groups
66553b2a83cf99d09ae856f8
66553b2a83cf99d09ae856f8
Military Press (DB)
Military Press (DB)
3
3
1
3
m 
0
s
 rest
66531e6ddcb78c3e6c6376b9
66531e6ddcb78c3e6c6376b9
2DB Alternating Raise
2DB Alternating Raise
3
3
1
3
m 
0
s
 rest
64f716a408274275609be395
64f716a408274275609be395
Front Raise
Front Raise - Dumbbell
3
3
1
3
m 
0
s
 rest
66531e4b3f6bc1e87bc09f87
66531e4b3f6bc1e87bc09f87
2DB Bicep Curl (Incline Bench)
2DB Bicep Curl (Incline Bench)
3
3
1
3
m 
0
s
 rest
66531e6ddcb78c3e6c63770b
66531e6ddcb78c3e6c63770b
DB Kickback
DB Kickback
3
3
1
3
m 
0
s
 rest
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