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
[[{"exerciseName":"Double Cable Push (Split Stance)","exerciseNotes":"","sets":1,"exercises":[{"measure":"Lbs","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"}],"guideID":"66d783f5aee2695b53f3665d","workoutExerciseItemID":"66d783f5aee2695b53f3665d","workoutExerciseFullName":"Double Cable Push (Split Stance)"}],[{"exerciseName":"KB Floor Press - Single Arm","exerciseNotes":"","sets":1,"exercises":[{"measure":"Lbs","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"}],"guideID":"66531e5f45cdd64856354ca3","workoutExerciseItemID":"66531e5f45cdd64856354ca3","workoutExerciseFullName":"KB Floor Press - Single Arm"}],[{"exerciseName":"2DB Reverse Fly (Chest Supported)","exerciseNotes":"","sets":1,"exercises":[{"measure":"Lbs","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"}],"guideID":"66531e4ccf3f77b86e70c8c1","workoutExerciseItemID":"66531e4ccf3f77b86e70c8c1","workoutExerciseFullName":"2DB Reverse Fly (Chest Supported)"}],[{"exerciseName":"1DB Bench Press (Incline)","exerciseNotes":"","sets":1,"exercises":[{"measure":"Lbs","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"}],"guideID":"66531e4938cc09d755af0d6d","workoutExerciseItemID":"66531e4938cc09d755af0d6d","workoutExerciseFullName":"1DB Bench Press (Incline)"}]]

Chest Workout

Chest Workout
0 mins

Chest

67840ae4f5584637a0c2da24

Play Button
Double Cable Push (Split Stance)
 sets
 kg
 reps 
 rest
Notes
66d783f5aee2695b53f3665d
Cable
Double Cable Push (Split Stance)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set both cable to shoulder height
  2. Keeping elbows tucked, take a step out so you have resistance from the cables
  3. Set yourself in a split stance (lunge-like position)
  4. Perform a press to full extension and control the movement back to starting position
  5. Complete for allocated rep count and then change the leg that is out the front
Where you should 'feel it':
Primary Muscles:
Chest
Pectoralis Major
Secondary Muscles
Double Cable Push (Split Stance) muscle groups
Play Button
KB Floor Press - Single Arm
 sets
 kg
 reps 
 rest
Notes
66531e5f45cdd64856354ca3
Kettlebell
KB Floor Press - Single Arm
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Press KB upwards, keep wrist neutral. Mistakes: Arching back, not fully extending arm.

Where you should 'feel it':
Primary Muscles:
Chest, Shoulders
Pectoralis Major, Deltoids
Secondary Muscles
Triceps, Abs
KB Floor Press - Single Arm muscle groups
Play Button
2DB Reverse Fly (Chest Supported)
 sets
 kg
 reps 
 rest
Notes
66531e4ccf3f77b86e70c8c1
Dumbbell
2DB Reverse Fly (Chest Supported)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Control the movement, squeeze shoulder blades. Mistakes: Swinging weights, overextending arms.

Where you should 'feel it':
Primary Muscles:
Shoulders, Traps
Deltoids, Trapezius
Secondary Muscles
Lats
2DB Reverse Fly (Chest Supported) muscle groups
Play Button
1DB Bench Press (Incline)
 sets
 kg
 reps 
 rest
Notes
66531e4938cc09d755af0d6d
Dumbbell
1DB Bench Press (Incline)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Keep wrists neutral, press upwards, don't lock elbows. Mistakes: Arched back, uneven press.

Where you should 'feel it':
Primary Muscles:
Chest, Shoulders
Pectoralis Major, Deltoids
Secondary Muscles
Triceps, Abs
1DB Bench Press (Incline) muscle groups
66d783f5aee2695b53f3665d
66d783f5aee2695b53f3665d
Double Cable Push (Split Stance)
Double Cable Push (Split Stance)
3
3
1
3
m 
0
s
 rest
66531e5f45cdd64856354ca3
66531e5f45cdd64856354ca3
KB Floor Press - Single Arm
KB Floor Press - Single Arm
3
3
1
3
m 
0
s
 rest
66531e4ccf3f77b86e70c8c1
66531e4ccf3f77b86e70c8c1
2DB Reverse Fly (Chest Supported)
2DB Reverse Fly (Chest Supported)
3
3
1
3
m 
0
s
 rest
66531e4938cc09d755af0d6d
66531e4938cc09d755af0d6d
1DB Bench Press (Incline)
1DB Bench Press (Incline)
3
3
1
3
m 
0
s
 rest
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