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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Beginner Build Program

Beginner Build Program
0 mins

This beginner-friendly workout program is designed to help you build muscle while getting familiar with gym equipment and exercises. Spanning one week, it targets all major muscle groups and incorporates cardio for a balanced fitness regimen. Each session

676322468f92e0c63b3469c1

Play Button
2DB Bench Fly (Incline)
 sets
 kg
 reps 
 rest
Notes
66531e4a3bcd6426eef5c3ab
Dumbbell
2DB Bench Fly (Incline)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Control the movement, avoid overextension. Mistakes: Dropping arms too low, not engaging chest.

Where you should 'feel it':
Primary Muscles:
Chest
Pectoralis Major
Secondary Muscles
Shoulders, Biceps
2DB Bench Fly (Incline) muscle groups
Play Button
Dumbbell Incline Bench Press
 sets
 kg
 reps 
 rest
Notes
63a2f62150fde014c0664aec
Dumbbell
Dumbbell Incline Bench Press
Notes:
Key Points:
  • Lie down on 30-45 degree bench with your elbows flared out at 45 degrees.
  • Extend your elbows out until they're almost straightened.
  • Bend your elbows back down to the start position and repeat.
Common Mistakes:
  • Elbows flared at 90 degrees.
  • Wrists out of line with forearms.
  • Hips coming off of the bench.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Chest
Pectoralis Major
Secondary Muscles
Shoulders, Triceps
Dumbbell Incline Bench Press - Dumbbell muscle groups
Play Button
Cable Push/Pull
 sets
 kg
 reps 
 rest
Notes
65777b81c13168830e4f188c
Cable
Cable Push/Pull
Notes:
Key Points:
  • Set up in split stance with square feet, opposite leg forward to pushing arm
  • With your pelvis resisting any movement, simultaneously push and pull to execute the movement
  • Control back to starting position and repeat
Common Mistakes:
  • Pelvis/hips rotating with the movement
  • Lack of control when setting back to starting position
  • Feet not square, facing forward

Exercise Notes:

Key Points:

  • Set up in split stance with square feet, opposite leg forward to pushing arm
  • With your pelvis resisting any movement, simultaneously push and pull to execute the movement
  • Control back to starting position and repeat

Common Mistakes:

  • Pelvis/hips rotating with the movement
  • Lack of control when setting back to starting position
  • Feet not square, facing forward
Where you should 'feel it':
Primary Muscles:
Chest
Pectoralis Major
Secondary Muscles
Lats
Cable Push/Pull muscle groups
Play Button
Chest Press
 sets
 kg
 reps 
 rest
Notes
634a62185cb8ac8961e92614
Pin loaded
Chest Press
Notes:
Key Points:
  • Ensure the handles are slightly in front of your chest and aligned with the mid chest region.
  • Push out to a point just before your elbows are fully extended.
  • Retract back in a controlled manner to the starting position without the weights clashing.
Common Mistakes:
  • Elbows being positioned higher than hands.
  • Wrists not being aligned with forearms when pushing and retracting.
  • Back losing contact with the padding.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Chest
Pectoralis Major
Secondary Muscles
Shoulders, Triceps
Chest Press - Pin loaded muscle groups
66531e4a3bcd6426eef5c3ab
66531e4a3bcd6426eef5c3ab
2DB Bench Fly (Incline)
2DB Bench Fly (Incline)
3
3
1
3
m 
0
s
 rest
63a2f62150fde014c0664aec
63a2f62150fde014c0664aec
Dumbbell Incline Bench Press
Dumbbell Incline Bench Press - Dumbbell
3
3
1
3
m 
0
s
 rest
65777b81c13168830e4f188c
65777b81c13168830e4f188c
Cable Push/Pull
Cable Push/Pull
3
3
1
3
m 
0
s
 rest
634a62185cb8ac8961e92614
634a62185cb8ac8961e92614
Chest Press
Chest Press - Pin loaded
3
3
1
3
m 
0
s
 rest
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