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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Bicep FST7

Bicep FST7

67ae9eaac8bba0c600b3b68a

Play Button
Chin Up
 sets
 kg
 reps 
 rest
Notes
64f716c7d6af909475429813
Bodyweight
Chin Up
Notes:
Key Points:

  • Hang from the bar with an underhand 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
Chin Up - Bodyweight muscle groups
Play Button
Cable Bicep Curl
 sets
 kg
 reps 
 rest
Notes
64071a2d89be0a2d69d4a9c4
Cable
Cable Bicep Curl
Notes:
Key Points:
  • Use underhand grip at shoulder width.
  • Curl up until hands are at shoulder height.
  • Lower until elbows almost fully extended then repeat.
Common Mistakes:
  • Bending back to pull weight.
  • Elbows moving up and down too much.
  • Bringing hands up to your face.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Biceps
Biceps brachii
Secondary Muscles
Cable Bicep Curl - Cable - Short Straight Bar muscle groups
Play Button
Preacher Curls
 sets
 kg
 reps 
 rest
Notes
634a62185cb8acef1fe92594
Plate loaded
Preacher Curls
Notes:
Key Points:
  • Place upper triceps and chest against the padding and the corner of the pad in your armpits. 
  • Curl the weight up until it is in line with your shoulders.
  • Slowly lowering the weight back down until your arms are almost fully straightened.
Common Mistakes:
  • Leaning back to help pull the weight upwards.
  • Wrists are bent and out of alignment with forearms.
  • Elbows pointing too far outward.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Biceps
Biceps brachii
Secondary Muscles
Preacher Curls - Plate loaded - EZ Curl Bar muscle groups
64f716c7d6af909475429813
64f716c7d6af909475429813
Chin Up
Chin Up - Bodyweight
3
3
1
3
m 
0
s
 rest
64071a2d89be0a2d69d4a9c4
64071a2d89be0a2d69d4a9c4
Cable Bicep Curl
Cable Bicep Curl - Cable - Short Straight Bar
3
3
1
3
m 
0
s
 rest
634a62185cb8acef1fe92594
634a62185cb8acef1fe92594
Preacher Curls
Preacher Curls - Plate loaded - EZ Curl Bar
3
3
1
3
m 
0
s
 rest
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