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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Go heavy ","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"66531e5016b44cfbd841cfd7","workoutExerciseItemID":"66531e5016b44cfbd841cfd7","workoutExerciseFullName":"BB Pendlay Row"}]},{"Super Set":[{"exerciseName":"Split Stance SA Cable Row","exerciseNotes":"12 reps per arm ","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"665099634e161a643f97988c","workoutExerciseItemID":"665099634e161a643f97988c","workoutExerciseFullName":"Split Stance SA Cable Row"},{"exerciseName":"2DB Shoulder Press (Seated, Back Supported)","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"66531e4d7041b64fc00c0c5b","workoutExerciseItemID":"66531e4d7041b64fc00c0c5b","workoutExerciseFullName":"2DB Shoulder Press (Seated, Back Supported)"}]},{"Super Set":[{"exerciseName":"Cable Tricep Extension","exerciseNotes":"Tri-set ","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"20","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"20","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"20","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"64071a2d9778d1b994258642","workoutExerciseItemID":"64071a2d9778d1b994258642","workoutExerciseFullName":"Cable Tricep Extension"},{"exerciseName":"2DB Lateral Raise","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"66531e4c8592e088c9732540","workoutExerciseItemID":"66531e4c8592e088c9732540","workoutExerciseFullName":"2DB Lateral Raise"},{"exerciseName":"Push Up","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"AMRAP","reps":"12","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"AMRAP","reps":"12","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"AMRAP","reps":"12","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"63a03fa5ce64bfcba7b1c594","workoutExerciseItemID":"63a03fa5ce64bfcba7b1c594","workoutExerciseFullName":"Push Up"}]}]

Gym Uppers 1

Gym Uppers 1

673fe008919c276b653ece2e

Play Button
Bench Press
 sets
 kg
 reps 
 rest
Notes
634a62185cb8aceaa4e925c5
Plate loaded
Bench Press
Notes:
Key Points:
  • Grip the bar at slightly wider than shoulder width apart.
  • Extend your arms, holding the bar above your mid chest.
  • Lower at a controlled speed down to your chest then press back up to the starting position.
Common Mistakes:
  • Bouncing the bar off your chest.
  • Having elbows pointed outwards in line with the shoulders. 
  • Wrists losing alignment with forearms.

 

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Chest
Pectoralis Major
Secondary Muscles
Shoulders, Triceps
Bench Press - Plate loaded muscle groups
Play Button
Rotational Downward Slam (MB)
 sets
 kg
 reps 
 rest
Notes
66970d17f8c6bab8edfa1a0f
Medicine Ball
Rotational Downward Slam (MB)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set your feet shoulder width apart, holding the medicine ball with both hands
  2. Load up onto one side and in an arc like motion, get to an extended position
  3. From the top, slam the ball down with maximal output, transfer your weight onto the lead side and come off your rear heel
Where you should 'feel it':
Primary Muscles:
Abs
Rectus abdominis
Secondary Muscles
Lats
Rotational Downward Slam (MB) muscle groups
Play Button
Pull Up
 sets
 kg
 reps 
 rest
Notes
64f716d4e65eb686508eb3ce
Bodyweight
Pull Up
Notes:
Key Points:

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

  • Pull up by brining your elbows to the back of the hips until chin is level with bar.

  • Slowly lower back to start position and repeat.

Common Mistakes:

  • Swinging to get up.

  • Dropping on the way down.

  • Uneven grip.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Biceps, Lats
Biceps brachii, Latissimus Dorsi
Secondary Muscles
Traps, Abs
Pull Up - Bodyweight muscle groups
Play Button
BB Pendlay Row
 sets
 kg
 reps 
 rest
Notes
66531e5016b44cfbd841cfd7
Barbell
BB Pendlay Row
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Pull bar to chest from the ground, keep back straight. Mistakes: Jerking bar, rounding back.

Where you should 'feel it':
Primary Muscles:
Lats, Traps
Latissimus Dorsi, Trapezius
Secondary Muscles
Biceps, Lower Back
BB Pendlay Row muscle groups
Play Button
Split Stance SA Cable Row
 sets
 kg
 reps 
 rest
Notes
665099634e161a643f97988c
Cable
Split Stance SA Cable Row
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Maintain split stance, controlled row. Avoid rounding back and using momentum.

Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Abs, Shoulders
Split Stance SA Cable Row muscle groups
Play Button
2DB Shoulder Press (Seated, Back Supported)
 sets
 kg
 reps 
 rest
Notes
66531e4d7041b64fc00c0c5b
Dumbbell
2DB Shoulder Press (Seated, Back Supported)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Keep back against support, press evenly. Mistakes: Overarching back, uneven press.

Where you should 'feel it':
Primary Muscles:
Shoulders
Deltoids
Secondary Muscles
Triceps
2DB Shoulder Press (Seated, Back Supported) muscle groups
Play Button
Cable Tricep Extension
 sets
 kg
 reps 
 rest
Notes
64071a2d9778d1b994258642
Cable
Cable Tricep Extension
Notes:
Key Points:
  • Grab the ends of the rope and step backwards.
  • Bring elbows to sides and at a 45 degree bend.
  • Extend elbows then return to start position.
Common Mistakes:
  • Using momentum from torso.
  • Elbows moving up and down excessively.
  • Elbows flared out too wide.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Triceps
Triceps brachii
Secondary Muscles
Cable Tricep Extension - Cable - Short Straight Bar muscle groups
Play Button
2DB Lateral Raise
 sets
 kg
 reps 
 rest
Notes
66531e4c8592e088c9732540
Dumbbell
2DB Lateral Raise
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Lift to shoulder height, control the descent. Mistakes: Swinging weights, lifting too high.

Where you should 'feel it':
Primary Muscles:
Shoulders
Deltoids
Secondary Muscles
Traps
2DB Lateral Raise muscle groups
Play Button
Push Up
 sets
 kg
 reps 
 rest
Notes
63a03fa5ce64bfcba7b1c594
Bodyweight
Push Up
Notes:
Key Points:
  • Place hands just wider than shoulder width in line with the shoulders.
  • Push through your hands extending your elbows.
  • Bend the elbows lowering yourself until your chest almost touches the ground 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 muscle groups
634a62185cb8aceaa4e925c5
634a62185cb8aceaa4e925c5
Bench Press
Bench Press - Plate loaded
3
3
1
3
m 
0
s
 rest
66970d17f8c6bab8edfa1a0f
66970d17f8c6bab8edfa1a0f
Rotational Downward Slam (MB)
Rotational Downward Slam (MB)
3
3
1
3
m 
0
s
 rest
64f716d4e65eb686508eb3ce
64f716d4e65eb686508eb3ce
Pull Up
Pull Up - Bodyweight
3
3
1
3
m 
0
s
 rest
66531e5016b44cfbd841cfd7
66531e5016b44cfbd841cfd7
BB Pendlay Row
BB Pendlay Row
3
3
1
3
m 
0
s
 rest
665099634e161a643f97988c
665099634e161a643f97988c
Split Stance SA Cable Row
Split Stance SA Cable Row
3
3
1
3
m 
0
s
 rest
66531e4d7041b64fc00c0c5b
66531e4d7041b64fc00c0c5b
2DB Shoulder Press (Seated, Back Supported)
2DB Shoulder Press (Seated, Back Supported)
3
3
1
3
m 
0
s
 rest
64071a2d9778d1b994258642
64071a2d9778d1b994258642
Cable Tricep Extension
Cable Tricep Extension - Cable - Short Straight Bar
3
3
1
3
m 
0
s
 rest
66531e4c8592e088c9732540
66531e4c8592e088c9732540
2DB Lateral Raise
2DB Lateral Raise
3
3
1
3
m 
0
s
 rest
63a03fa5ce64bfcba7b1c594
63a03fa5ce64bfcba7b1c594
Push Up
Push Up - Bodyweight
3
3
1
3
m 
0
s
 rest
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