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":"Hack Squat","exerciseNotes":"GO HEAVY!","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"8"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"8"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"8"}],"guideID":"634a62185cb8ac11fee92677","workoutExerciseItemID":"634a62185cb8ac11fee92677","workoutExerciseFullName":"Hack Squat"}],[{"exerciseName":"Romanian Deadlift (RDL)","exerciseNotes":"GO HEAVY","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"8"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"8"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"8"}],"guideID":"63a03faa45361c49143a1b35","workoutExerciseItemID":"63a03faa45361c49143a1b35","workoutExerciseFullName":"Romanian Deadlift (RDL)"}],[{"exerciseName":"Seated Row","exerciseNotes":"GO HEAVY! Any chest supported is great, your choice (switch it up week to week)","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"8"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"8"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"8"}],"guideID":"644bac605872755aaf14c5cb","workoutExerciseItemID":"644bac605872755aaf14c5cb","workoutExerciseFullName":"Seated Row"}],[{"exerciseName":"Lat Pull Down","exerciseNotes":"GO LIGHTER! Still heavy, just a bit lighter","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"10-12"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"10-12"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"10-12"}],"guideID":"634a62185cb8ac06f7e9264b","workoutExerciseItemID":"634a62185cb8ac06f7e9264b","workoutExerciseFullName":"Lat Pull Down"}],[{"exerciseName":"Incline Chest Press","exerciseNotes":"GO HEAVY! Machine would be preferred but dumbbell is fine too","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"8"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"8"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"8"}],"guideID":"64312557c5d0935cf4f47071","workoutExerciseItemID":"64312557c5d0935cf4f47071","workoutExerciseFullName":"Incline Chest Press"}],[{"exerciseName":"Inclined Lateral Raises","exerciseNotes":"NOW WE WANT REPS BRUV!","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"15-20"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"15-20"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"15-20"}],"guideID":"66d96cf5fe788985cdab799e","workoutExerciseItemID":"66d96cf5fe788985cdab799e","workoutExerciseFullName":"Inclined Lateral Raises"}],[{"exerciseName":"Cable Bicep Curl","exerciseNotes":"USE A STRAIGHT BAR NOT AN EZ BAR","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"}],"guideID":"64071a2d89be0a2d69d4a9c4","workoutExerciseItemID":"64071a2d89be0a2d69d4a9c4","workoutExerciseFullName":"Cable Bicep Curl"}],[{"exerciseName":"Skull Crushers","exerciseNotes":"USE DUMBBELLS","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"}],"guideID":"6548b6696725371193809bdd","workoutExerciseItemID":"6548b6696725371193809bdd","workoutExerciseFullName":"Skull Crushers"}],[{"exerciseName":"Hanging Leg Raise","exerciseNotes":"Try get your feet to touch the bar every rep","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"}],"guideID":"64fb04f02fd189505911c17b","workoutExerciseItemID":"64fb04f02fd189505911c17b","workoutExerciseFullName":"Hanging Leg Raise"}]]

Full Body #1

Full Body #1
1 hour 30 mins

Full Body Blast

678b43639e7997ab7d97d35b

Play Button
Hack Squat
 sets
 kg
 reps 
 rest
Notes
634a62185cb8ac11fee92677
Plate loaded
Hack Squat
Notes:
Key Points:
  • Position your feet at roughly shoulder width apart
  • Press upwards through the heels
  • Disengage the safeties then slowly bend your knees to 90 degrees.
Common Mistakes:
  • Back and hips lose contact with the back padding.
  • Knees caving inwards.
  • Cutting short of bending the knees 90 degrees.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Abs, Hamstrings, Inner Thigh
Hack Squat - Plate loaded - Sled muscle groups
Play Button
Romanian Deadlift (RDL)
 sets
 kg
 reps 
 rest
Notes
63a03faa45361c49143a1b35
Dumbbell
Romanian Deadlift (RDL)
Notes:
Key Points:
  • Stand straight with a slight bend in the knees.
  • Hinge forwards, where the weights go down to your mid shins.
  • Hinge back upwards to the start position.
Common Mistakes:
  • Arching the back.
  • Bending the knees too far forward.
  • Rushing repetitions.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Lower Back, Glutes, Hamstrings
Erector Spinae, Gluteus Maximus, Hamstrings
Secondary Muscles
Inner Thigh
Romanian Deadlift (RDL) - Dumbbell - Straight Leg muscle groups
Play Button
Seated Row
 sets
 kg
 reps 
 rest
Notes
644bac605872755aaf14c5cb
Pin loaded
Seated Row
Notes:
Key Points:
  • Extend your arms to reach the grips.
  • Pull until your hands are at the front of your chest.
  • Slowly retract to the start position, without the weights resting.
Common Mistakes:
  • Leaning back to pull the weights.
  • Back not being straight, curling over the pad.
  • Shoulders coming forward too far.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Lats, Traps
Latissimus Dorsi, Trapezius
Secondary Muscles
Biceps
Seated Row - Pin loaded - Lever Handles muscle groups
Play Button
Lat Pull Down
 sets
 kg
 reps 
 rest
Notes
634a62185cb8ac06f7e9264b
Pin loaded
Lat Pull Down
Notes:
Key Points:
  • Use an overhand grip on the bar with your hands spaced shoulder width apart.
  • Pull the bar towards the middle of your chest by bringing your elbows towards your hips.
  • Ensure that you are activating the lats to pull down the weights.
Common Mistakes:
  • Leaning back to make the exercise easier.
  • Pulling the bar towards your face instead of middle chest.
  • Using the momentum of the weights on the way back up.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Biceps, Traps
Lat Pull Down - Pin loaded - Lat Pull Down Bar muscle groups
Play Button
Incline Chest Press
 sets
 kg
 reps 
 rest
Notes
64312557c5d0935cf4f47071
Plate loaded
Incline Chest Press
Notes:
Key Points:
  • Ensure the handles are slightly in front of your chest and aligned with the mid chest region.
  • Push out to a point right before your elbows are fully extended.
  • Retract back in a controlled manner just prior to the starting position.
Common Mistakes:
  • Elbows being positioned higher than hands.
  • Wrists losing alignment with forearms.
  • Back losing contact with the padding.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Chest
Pectoralis Major
Secondary Muscles
Shoulders, Triceps
Incline Chest Press - Plate loaded muscle groups
Play Button
Inclined Lateral Raises
 sets
 kg
 reps 
 rest
Notes
66d96cf5fe788985cdab799e
Dumbbell
Inclined Lateral Raises
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Shoulders
Deltoids
Secondary Muscles
Traps,Lower Back
Inclined Lateral Raises 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
Skull Crushers
 sets
 kg
 reps 
 rest
Notes
6548b6696725371193809bdd
Dumbbell
Skull Crushers
Notes:
Key Points:

  • Lie flat on a bench, with your arms straight over your shoulders, holding dumbbells.

  • Bend your elbows until your arms are bent at approximately 90 degrees. 

  • Extend your elbows back to the start position and repeat.

Common Mistakes:

  • Moving elbows around.

  • Using excessive momentum.

  • Rushing repetitions.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Triceps
Triceps brachii
Secondary Muscles
Skull Crushers - Dumbbell muscle groups
Play Button
Hanging Leg Raise
 sets
 kg
 reps 
 rest
Notes
64fb04f02fd189505911c17b
Bodyweight
Hanging Leg Raise
Notes:
Key Points:

  • Hang from the bar with an overhand grip, spaced just wider than shoulder width.

  • Bring your legs up to be level with the hips.

  • Slowly lower back to the start position and repeat.

Common Mistakes:

  • Swinging around.

  • Using momentum to kick legs up.

  • Dropping on the way down.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Abs
Rectus abdominis
Secondary Muscles
Obliques, Forearms
Hanging Leg Raise - Bodyweight muscle groups
634a62185cb8ac11fee92677
634a62185cb8ac11fee92677
Hack Squat
Hack Squat - Plate loaded - Sled
3
3
1
3
m 
0
s
 rest
63a03faa45361c49143a1b35
63a03faa45361c49143a1b35
Romanian Deadlift (RDL)
Romanian Deadlift (RDL) - Dumbbell - Straight Leg
3
3
1
3
m 
0
s
 rest
644bac605872755aaf14c5cb
644bac605872755aaf14c5cb
Seated Row
Seated Row - Pin loaded - Lever Handles
3
3
1
3
m 
0
s
 rest
634a62185cb8ac06f7e9264b
634a62185cb8ac06f7e9264b
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Lat Pull Down
Lat Pull Down - Pin loaded - Lat Pull Down Bar
3
3
1
3
m 
0
s
 rest
64312557c5d0935cf4f47071
64312557c5d0935cf4f47071
Incline Chest Press
Incline Chest Press - Plate loaded
3
3
1
3
m 
0
s
 rest
66d96cf5fe788985cdab799e
66d96cf5fe788985cdab799e
Inclined Lateral Raises
Inclined Lateral Raises
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
6548b6696725371193809bdd
6548b6696725371193809bdd
Skull Crushers
Skull Crushers - Dumbbell
3
3
1
3
m 
0
s
 rest
64fb04f02fd189505911c17b
64fb04f02fd189505911c17b
Hanging Leg Raise
Hanging Leg Raise - Bodyweight
3
3
1
3
m 
0
s
 rest
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