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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Core schreddddaaaaaaaaaaaaaaaaaaaaaaaaaaa

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Play Button
Scorpion Stretch
 sets
 kg
 reps 
 rest
Notes
66531f045242a388a5947b88
Mobility
Scorpion Stretch
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Stretch lower back and hip flexors, hold position. Mistakes: Not holding stretch long enough, improper form.

Where you should 'feel it':
Primary Muscles:
Obliques,Chest,Shoulders
Pectoralis Major,Deltoids
Secondary Muscles
Lower Back,Obliques
Scorpion Stretch muscle groups
Play Button
TRX/Ring Push Ups
 sets
 kg
 reps 
 rest
Notes
66531e715242a388a59420ae
TRX
TRX/Ring Push Ups
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Lower chest to handles, press up. Mistakes: Not maintaining a straight body, not fully extending arms.

Where you should 'feel it':
Primary Muscles:
Chest, Triceps
Pectoralis Major, Triceps Brachii
Secondary Muscles
Shoulders, Abs
TRX/Ring Push Ups muscle groups
Play Button
Push Up
 sets
 kg
 reps 
 rest
Notes
66531e69937c0e1e78170531
Bodyweight
Push Up
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Lower chest to ground, press up. Mistakes: Not maintaining a straight body, not lowering chest fully.

Where you should 'feel it':
Primary Muscles:
Chest, Triceps
Chest, Triceps Brachii
Secondary Muscles
Shoulders, Abs
Push Up 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
BB Bench Press
 sets
 kg
 reps 
 rest
Notes
66531e4f38cc09d755af1149
Barbell
BB Bench Press
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Press upwards, keep elbows at 45 degrees. Mistakes: Arching back, uneven press.

Where you should 'feel it':
Primary Muscles:
Chest, Shoulders
Chest, Deltoids
Secondary Muscles
Triceps
BB Bench Press 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
BB Incline Bench Press
 sets
 kg
 reps 
 rest
Notes
66531e4f79f240fec4b9369a
Barbell
BB Incline Bench Press
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Press upwards, keep elbows at 45 degrees. Mistakes: Arching back, uneven press.

Where you should 'feel it':
Primary Muscles:
Chest, Shoulders
Chest, Deltoids
Secondary Muscles
Triceps, Abs
BB Incline Bench Press muscle groups
66531f045242a388a5947b88
66531f045242a388a5947b88
Scorpion Stretch
Scorpion Stretch
3
3
1
3
m 
0
s
 rest
66531e715242a388a59420ae
66531e715242a388a59420ae
TRX/Ring Push Ups
TRX/Ring Push Ups
3
3
1
3
m 
0
s
 rest
66531e69937c0e1e78170531
66531e69937c0e1e78170531
Push Up
Push Up
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
66531e4f38cc09d755af1149
66531e4f38cc09d755af1149
BB Bench Press
BB Bench Press
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
66531e4f79f240fec4b9369a
66531e4f79f240fec4b9369a
BB Incline Bench Press
BB Incline Bench Press
3
3
1
3
m 
0
s
 rest
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