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 Workout Rest of the program Back

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Full Body #3

Full Body #3

1 hour 30 mins

Full Body Blast

67a43312755693b195984b7e

45 Degree Leg Press (Isolated)

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45 Degree Leg Press (Isolated)

Notes:

Key Points:

Place one foot in the center of the plate, press up and disengage the safety.
Bend your knee to approximately 45 degrees.
Press back up to the start position and repeat, then engage safety.

Common Mistakes:

Locking out your leg.
Going halfway down.
Rushing repetitions.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Quads, Glutes

Quadriceps, Gluteus Maximus

Secondary Muscles

Hamstrings

45 Degree Leg Press - Plate loaded - Isolated muscle groups

Hip Thrust (Glute Drive Machine)

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Hip Thrust (Glute Drive Machine)

Notes:

Key Points:

Attach seat belt across your hips and place feet evenly on platform.
Raise glutes until torso and quads become straight.
Slowly lower until torso and quads make a 90 degree angle, then repeat.

Common Mistakes:

Placing feet too high, restricting the top of the movement.
Rushing repetitions, using momentum.
Placing feet too low, restricting the bottom of the movement.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Glutes, Hamstrings

Gluteus Maximus, Hamstrings

Secondary Muscles

Quads, Abs, Lower Back

Hip Thrust - Plate loaded - Band and Round Pad muscle groups

653647425d350e2b9c108ad2

Rack Pull

Notes:

Key Points:

Stand straight with a slight bend in the knees with the bar over mid foot.
Hinge and extend up to straighten your body.
Hinge and lower back down 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:

Glutes, Hamstrings, Traps, Lower Back

Gluteus Maximus, Hamstrings, Trapezius, Erector Spinae

Secondary Muscles

Quads, Lats

Rack Pull - Barbell muscle groups

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Shoulder Shrug

Notes:

Key Points:

Squat down to grip handles and squat up.
With arms extended raise shoulders up.
Slowly lower down and repeat.

Common Mistakes:

Rushing repetitions.
Shrugging forwards.
Using excessive momentum.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Traps

Trapezius

Secondary Muscles

Forearms

Shoulder Shrug - Plate loaded muscle groups

634a62185cb8ace0e3e92639

Chest Fly

Notes:

Key Points:

Ensure the bars are in slightly in front of your chest.
Push the vertical handles with both arms slowly until they almost meet in the centre.
Slowly return to the starting position.

Common Mistakes:

Arms are straightened, keep them slightly bent.
Using momentum and clashing the handles together.
Back coming off of the padding.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Chest

Pectoralis Major

Secondary Muscles

Triceps, Shoulders

Chest Fly - Pin loaded - Handles muscle groups

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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

63bfed08cb545e1c350a974a

Preacher Curl

Notes:

Key Points:

Sit down and align your elbows with the pivot point of the machine.
Grip the handles and bend your elbows until your hands are at shoulder height.
Slowly extend back to just before the starting position.

Common Mistakes:

Fully locking out elbows on the way down.
Leaning back to pull the weight.
Using momentum on the way down.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Biceps

Biceps brachii

Secondary Muscles

Preacher Curl - Pin loaded muscle groups

Overhead Tricep Extension

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Overhead Tricep Extension

Notes:

Key Points:

Press down on the footplate and grip the handles.
Extend elbows until they're almost full straight, then retract to 90 degrees.
Repeat, then press foot plate to finish and rest.

Common Mistakes:

Back coming off padding.
Flaring elbows out too wide.
Using excessive momentum.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Triceps

Triceps brachii

Secondary Muscles

Overhead Tricep Extension - Pin loaded - Seated muscle groups

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Ab Crunch

Notes:

Key Points:

Secure yourself into the seat and place you back against the padding.
Gripping the handles crunch forwards.
In a controlled manner return to the start position and repeat.

Common Mistakes:

Using the arms to pull the weight forwards.
Lower back coming off of the back padding.
Rushing repetitions.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Abs

Rectus abdominis

Secondary Muscles

Obliques

Ab Crunch - Pin loaded - No Foot Rest muscle groups

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65291ccc000260108dc30e1e

45 Degree Leg Press (Isolated)

45 Degree Leg Press - Plate loaded - Isolated

3

3

1

3

m

0

s

rest

6488650d5c48d3c504dd6274

6488650d5c48d3c504dd6274

Hip Thrust (Glute Drive Machine)

Hip Thrust - Plate loaded - Band and Round Pad

3

3

1

3

m

0

s

rest

653647425d350e2b9c108ad2

653647425d350e2b9c108ad2

Rack Pull

Rack Pull - Barbell

3

3

1

3

m

0

s

rest

6450fd91a82494528f32f812

6450fd91a82494528f32f812

Shoulder Shrug

Shoulder Shrug - Plate loaded

3

3

1

3

m

0

s

rest

634a62185cb8ace0e3e92639

634a62185cb8ace0e3e92639

Chest Fly

Chest Fly - Pin loaded - Handles

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

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63bfed08cb545e1c350a974a

Preacher Curl

Preacher Curl - Pin loaded

3

3

1

3

m

0

s

rest

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6431254e3065d59d2e33258b

Overhead Tricep Extension

Overhead Tricep Extension - Pin loaded - Seated

3

3

1

3

m

0

s

rest

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643ba567c5f314a262053ff1

Ab Crunch

Ab Crunch - Pin loaded - No Foot Rest

3

3

1

3

m

0

s

rest

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