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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Does this work

Does this work
2 hours

Does this work

674c153828727c1ec384e063

Play Button
Dips
 sets
 kg
 reps 
 rest
Notes
6731457d21482ac4adf8a382
Bodyweight
Dips
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Go further down for shoulder stretch
Where you should 'feel it':
Primary Muscles:
Chest,Triceps,Shoulders
Pectoralis Major,Triceps brachii,Deltoids
Secondary Muscles
Dips muscle groups
Play Button
Incline Bench Press
 sets
 kg
 reps 
 rest
Notes
66245e03c2612e26f0400096
Smith
Incline Bench Press
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Chest,Shoulders
Pectoralis Major,Deltoids
Secondary Muscles
Triceps
Incline Bench Press muscle groups
Play Button
Chest Underhand Fly
 sets
 kg
 reps 
 rest
Notes
6600dfb90492fe1aa21d8622
Cable
Chest Underhand Fly
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Chest
Pectoralis Major
Secondary Muscles
Chest Underhand Fly muscle groups
Play Button
Dumbbell Fly
 sets
 kg
 reps 
 rest
Notes
65f7f5a3b57597478c28d2e0
Dumbbell
Dumbbell Fly
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  • Squeeze at the top
Where you should 'feel it':
Primary Muscles:
Chest
Pectoralis Major
Secondary Muscles
Dumbbell Fly muscle groups
Play Button
Staggered SA Push with Rotation
 sets
 kg
 reps 
 rest
Notes
6538f90f720df871bde86ae5
Cable
Staggered SA Push with Rotation
Notes:
Key Points:
  • Set cable to chest height. Start with a split stance.
  • With opposite arm to the front leg, take the weight out and accelerate outward, rotating your torso.
  • Maintain stability of your lower body and resist rotation. Learn to seperate upper & lower.
Common Mistakes:
  • Using momentum from your lower body to compensate.
  • Feet unable to remain parallel.
  • Too much body weight leaning forward.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Chest
Pectoralis Major
Secondary Muscles
Shoulders, Abs
Staggered SA Push with Rotation - Cable muscle groups
Play Button
Push Up (Incline)
 sets
 kg
 reps 
 rest
Notes
65386fae23b5f1cf9cc80d2d
Bodyweight
Push Up (Incline)
Notes:
Key Points:

  • Place hands just wider than shoulder width in line with the shoulders with hands on a bench.

  • Push through your hands extending your elbows.

  • Bend the elbows lowering yourself until your chest almost touches the bench and repeat.

Common Mistakes:

  • Flaring the elbows out at 90 degrees.

  • Arching you glutes upwards.

  • Dropping back and shoulders down too low.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Chest
Pectoralis Major
Secondary Muscles
Shoulders, Triceps
Push Up - Bodyweight - Incline muscle groups
Play Button
Incline Bench Press
 sets
 kg
 reps 
 rest
Notes
66245e03c2612e26f0400096
Smith
Incline Bench Press
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Chest,Shoulders
Pectoralis Major,Deltoids
Secondary Muscles
Triceps
Incline Bench Press muscle groups
6731457d21482ac4adf8a382
6731457d21482ac4adf8a382
Dips
Dips
3
3
1
3
m 
0
s
 rest
66245e03c2612e26f0400096
66245e03c2612e26f0400096
Incline Bench Press
Incline Bench Press
3
3
1
3
m 
0
s
 rest
6600dfb90492fe1aa21d8622
6600dfb90492fe1aa21d8622
Chest Underhand Fly
Chest Underhand Fly
3
3
1
3
m 
0
s
 rest
65f7f5a3b57597478c28d2e0
65f7f5a3b57597478c28d2e0
Dumbbell Fly
Dumbbell Fly
3
3
1
3
m 
0
s
 rest
6538f90f720df871bde86ae5
6538f90f720df871bde86ae5
Staggered SA Push with Rotation
Staggered SA Push with Rotation - Cable
3
3
1
3
m 
0
s
 rest
65386fae23b5f1cf9cc80d2d
65386fae23b5f1cf9cc80d2d
Push Up (Incline)
Push Up - Bodyweight - Incline
3
3
1
3
m 
0
s
 rest
66245e03c2612e26f0400096
66245e03c2612e26f0400096
Incline Bench Press
Incline Bench Press
3
3
1
3
m 
0
s
 rest
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