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

Full Body Blast

Full Body Blast - Plus Fitness - Gordon

60 mins

Workout to focus on all of your primary upper and lower body muscles

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Incline Chest Press

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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

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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 - Multi-SeatedRowChestPressLatPull muscle groups

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Shoulder Press

Notes:

Key Points:

Hold grips at just wider than shoulder width.
Press upwards by driving your biceps towards your ears.
Lower the weight down in a controlled manner and avoid the weights clashing.

Common Mistakes:

Back losing contact with the pad.
Wrists bend out of line with forearms.
Feet coming off the ground.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Shoulders

Deltoids

Secondary Muscles

Triceps, Traps

Shoulder Press - Pin loaded - Multi-ChestPressInclineChestShoulderPress muscle groups

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Leg Extension

Notes:

Key Points:

Ensure your knees bend over the bench and the lower pad is against your lower shins.
Extend your legs to a point just before they are fully straightened.
Lower back to the starting point in a controlled manner.

Common Mistakes:

Extending legs out aggressively.
Feet pointing too far outwards or inwards.
Using excessive momentum to bring the weight up or down.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Quads

Quadriceps

Secondary Muscles

Leg Extension - Pin loaded - Multi-LegExtensionLegCurl muscle groups

Leg Curl (Lying)

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Leg Curl (Lying)

Notes:

Key Points:

Ensure your knees are just off the bench.
Tense your hamstrings to curl the pad towards your glutes.
Slowly lower back to a point just before your legs are fully extended.

Common Mistakes:

Extending the legs fully.
Using momentum to curl the weight up and dropping downward.
Hips and chest coming off of the bench.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Hamstrings

Hamstrings

Secondary Muscles

Calves

Leg Curl - Pin loaded - Lying muscle groups

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