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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Boulder Shoulders!

Boulder Shoulders!
45 mins

By Sarah :D

677f77912b2cc4b2e4e3611d

Play Button
Shoulder Press
 sets
 kg
 reps 
 rest
Notes
63a03fabe2fed11086fe25e7
Dumbbell
Shoulder Press
Notes:
Key Points:
  • Stand straight holding the dumbbells up at shoulder height.
  • Press the weights straight up until your elbows are almost fully extended.
  • Slowly lower down until you're at a 90 degree bend in the elbows and repeat.
Common Mistakes:
  • Elbows being behind your hips.
  • Arching your back too much.
  • Clashing the weight at the top.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Shoulders
Deltoids
Secondary Muscles
Triceps, Traps
Shoulder Press - Dumbbell muscle groups
Play Button
Dumbbell Lateral Raise
 sets
 kg
 reps 
 rest
Notes
63a2f6209ae2b6c58ddb87d6
Dumbbell
Dumbbell Lateral Raise
Notes:
Key Points:
  • Stand straight holding the weights by your sides.
  • With arms slightly bent raise your arms laterally up to shoulder height.
  • Slowly lower down to just before start position and repeat.
Common Mistakes:
  • Bending from the hips for momentum.
  • Raising elbows too far above shoulders.
  • Dropping weights on the way down.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Shoulders
Deltoids
Secondary Muscles
Traps
Dumbbell Lateral Raise - Dumbbell - Standing 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
Rear Delt Fly
 sets
 kg
 reps 
 rest
Notes
634a62185cb8ac39c4e925d7
Pin loaded
Rear Delt Fly
Notes:
Key Points:
  • Adjust the arms to be straight in front of you when your chest is agains the padding.
  • Using the horizontal grips, spread the handles backwards until your arms are in line with your shoulders.
  • Slowly retract to the starting position.
Common Mistakes:
  • Spreading your arms backward beyond your shoulders.
  • Straightening the arms, keep them slightly bent.
  • Using the vertical grips instead of the horizontal.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Shoulders
Deltoids
Secondary Muscles
Traps
Rear Delt Fly - Pin loaded - Handles muscle groups
Play Button
Upright Row
 sets
 kg
 reps 
 rest
Notes
64957ea2a98d75d68b35bd08
Cable
Upright Row
Notes:
Key Points:
  • Adjust the cable to be as low as possible, then step back with the bar.
  • Raise your elbows until the bar is roughly at chin height.
  • Slowly lower back down to the start position and repeat.
Common Mistakes:
  • Bringing elbows too high up.
  • Rushing repetitions.
  • Having arms too far out in front of you.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Shoulders, Traps
Deltoids, Trapezius
Secondary Muscles
Upright Row - Cable - Short Straight Bar muscle groups
63a03fabe2fed11086fe25e7
63a03fabe2fed11086fe25e7
Shoulder Press
Shoulder Press - Dumbbell
3
3
1
3
m 
0
s
 rest
63a2f6209ae2b6c58ddb87d6
63a2f6209ae2b6c58ddb87d6
Dumbbell Lateral Raise
Dumbbell Lateral Raise - Dumbbell - Standing
3
3
1
3
m 
0
s
 rest
64f716a408274275609be395
64f716a408274275609be395
Front Raise
Front Raise - Dumbbell
3
3
1
3
m 
0
s
 rest
634a62185cb8ac39c4e925d7
634a62185cb8ac39c4e925d7
Rear Delt Fly
Rear Delt Fly - Pin loaded - Handles
3
3
1
3
m 
0
s
 rest
64957ea2a98d75d68b35bd08
64957ea2a98d75d68b35bd08
Upright Row
Upright Row - Cable - Short Straight Bar
3
3
1
3
m 
0
s
 rest
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