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:
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Get a dumpy like vivi

Gay Anthems
Get a dumpy like vivi
Gay Anthems

673fbe5ce67845921aad6471

Play Button
Leg Extension
 sets
 kg
 reps 
 rest
Notes
634a62185cb8acdef8e92679
Pin loaded
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 the legs fully.
  • Feet pointing too far outwards or inwards.
  • Using 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 muscle groups
Play Button
Squat
 sets
 kg
 reps 
 rest
Notes
63a03fa7a51e7724f3dd0a9f
Bodyweight
Squat
Notes:
Key Points:
  • Set feet at approximately shoulder width point feet outwards.
  • Bend your knees to approximately 90 degrees. Extend back up to the start position and repeat.
Common Mistakes:
  • Knees caving in past big toes.
  • Using momentum to drop down.
  • Bending the back.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Inner Thigh, Hamstrings, Abs
Squat - Bodyweight muscle groups
Play Button
45 Degree Leg Press
 sets
 kg
 reps 
 rest
Notes
634a62185cb8ac7c9ee92678
Plate loaded
45 Degree Leg Press
Notes:
Key Points:
  • Position your feet roughly shoulder width apart.
  • Push from the heels then unlock the safeties to begin the exercise.
  • Slowly retract your legs back towards the starting position.
Common Mistakes:
  • Knees caving inwards when pressing.
  • Using hands to help push your legs.
  • Fully extending and locking out your legs.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Hamstrings
45 Degree Leg Press - Plate loaded - Sled muscle groups
Play Button
Shoulder Shrug
 sets
 kg
 reps 
 rest
Notes
6450fd91a82494528f32f812
Plate loaded
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
Play Button
Reverse Fly
 sets
 kg
 reps 
 rest
Notes
64f716a2bd203db5344942e3
Dumbbell
Reverse Fly
Notes:
Key Points:

  • Holding dumbbells in each hand, hinge forward so your back is almost parallel to the ground.

  • In an arc motion spread your arms out from each other until they're aligned with the shoulders.

  • Slowly retreat back the same path back to the start position and repeat.

Common Mistakes:

  • Extending too far past the shoulders.

  • Not maintaining a consistent arm bend.

  • Rushing repetitions.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Shoulders, Traps
Deltoids, Trapezius
Secondary Muscles
Abs
Reverse Fly - Dumbbell muscle groups
634a62185cb8acdef8e92679
634a62185cb8acdef8e92679
Leg Extension
Leg Extension - Pin loaded
3
3
1
3
m 
0
s
 rest
63a03fa7a51e7724f3dd0a9f
63a03fa7a51e7724f3dd0a9f
Squat
Squat - Bodyweight
3
3
1
3
m 
0
s
 rest
634a62185cb8ac7c9ee92678
634a62185cb8ac7c9ee92678
45 Degree Leg Press
45 Degree Leg Press - Plate loaded - Sled
3
3
1
3
m 
0
s
 rest
6450fd91a82494528f32f812
6450fd91a82494528f32f812
Shoulder Shrug
Shoulder Shrug - Plate loaded
3
3
1
3
m 
0
s
 rest
64f716a2bd203db5344942e3
64f716a2bd203db5344942e3
Reverse Fly
Reverse Fly - Dumbbell
3
3
1
3
m 
0
s
 rest
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