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

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Bench Press & Upper Body

Bench Press & Upper Body

0 mins

Heavy Bench-focused day, with upper body accessories

67a4d836785879a3cc9592bb

634a62185cb8aceaa4e925c5

Bench Press

Notes:

Key Points:

Grip the bar at slightly wider than shoulder width apart.
Extend your arms, holding the bar above your mid chest.
Lower at a controlled speed down to your chest then press back up to the starting position.

Common Mistakes:

Bouncing the bar off your chest.
Having elbows pointed outwards in line with the shoulders.
Wrists losing alignment with forearms.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Chest

Pectoralis Major

Secondary Muscles

Shoulders, Triceps

Bench Press - Plate loaded muscle groups

2DB Shoulder Press (Seated, Back Supported)

66531e4d7041b64fc00c0c5b

2DB Shoulder Press (Seated, Back Supported)

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Keep back against support, press evenly. Mistakes: Overarching back, uneven press.

Where you should 'feel it':

Primary Muscles:

Shoulders

Deltoids

Secondary Muscles

Triceps

2DB Shoulder Press (Seated, Back Supported) muscle groups

2DB Bench Fly (Incline)

66531e4a3bcd6426eef5c3ab

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

64f716d4e65eb686508eb3ce

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

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Chest Dips

Notes:

Key Points:

Adjust handles outwards and grip the handles with your arms almost fully extended.
Lean slightly forward with your shoulders retracted.
Lower yourself until your arms are bent at 90 degrees then push back up to the start position.

Common Mistakes:

Swinging or using momentum.
Being too straight up or excessive leaning forward.
Hands being positioned in front of the chest.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Chest

Pectoralis Major

Secondary Muscles

Shoulders, Triceps

Chest Dips - Bodyweight - Wide Grip muscle groups

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