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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GymEvya

GymEvya

67603a60288cc2fa4d579ccc

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
Bent Over Row
 sets
 kg
 reps 
 rest
Notes
6433aec51b128411c48e5f88
Smith
Bent Over Row
Notes:
Key Points:
  • Stand at shoulder with and use an overhand grip.
  • Hinge forwards and pull up the bar towards your midsection.
  • Slowly retract back to the start position and repeat.
Common Mistakes:
  • Arching back.
  • Leaning back to pull up the weight.
  • Using excessive momentum.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Traps, Lats
Trapezius, Latissimus Dorsi
Secondary Muscles
Biceps
Bent Over Row - Smith muscle groups
Play Button
Bicep Curl
 sets
 kg
 reps 
 rest
Notes
64f7169eb278972a21fe652c
Dumbbell
Bicep Curl
Notes:
Key Points:

  • Stand straight holding the dumbbells by your sides, palms facing forward.

  • Bend your elbows until the weight is up to shoulder height.

  • Slowly lower back to just before full extension and repeat.

Common Mistakes:

  • Using momentum from the body.

  • Fully locking out elbows.

  • Elbows moving around too much.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Biceps
Biceps brachii
Secondary Muscles
Bicep Curl - Dumbbell muscle groups
Play Button
Reverse Curl
 sets
 kg
 reps 
 rest
Notes
64f716a0dafd0939af27c462
Dumbbell
Reverse Curl
Notes:
Key Points:

  • Stand straight holding the dumbbells in front of your thighs, with palms facing them.

  • Bend your elbows until the weight is up to shoulder height.

  • Slowly lower back to just before full extension and repeat.

Common Mistakes:

  • Using momentum from the body.

  • Fully locking out elbows.

  • Elbows moving around too much.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Biceps, Forearms
Biceps brachii, Palmaris longus
Secondary Muscles
Reverse Curl - Dumbbell muscle groups
Play Button
Leg Press
 sets
 kg
 reps 
 rest
Notes
634a62185cb8acf1c3e9267a
Pin loaded
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
Quadriceps
Secondary Muscles
Glutes, Hamstrings
Leg Press - Pin loaded - Seat Moves muscle groups
Play Button
Glute Bridge
 sets
 kg
 reps 
 rest
Notes
63a03fa96d3102bdb5e1f532
Bodyweight
Glute Bridge
Notes:
Key Points:
  • Lie flat on your back with your knees bent at 45 degrees.
  • Pushing through the heels raise your hips up until your body is straight from knees to shoulders.
  • Lower the hips back down to the ground and repeat.
Common Mistakes:
  • Raising hips too far upwards.
  • Using excessive momentum.
  • Placing feet too far away.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Glutes, Hamstrings
Gluteus Maximus, Hamstrings
Secondary Muscles
Lower Back, Abs
Glute Bridge - Bodyweight - Decline muscle groups
634a62185cb8aceaa4e925c5
634a62185cb8aceaa4e925c5
Bench Press
Bench Press - Plate loaded
3
3
1
3
m 
0
s
 rest
6433aec51b128411c48e5f88
6433aec51b128411c48e5f88
Bent Over Row
Bent Over Row - Smith
3
3
1
3
m 
0
s
 rest
64f7169eb278972a21fe652c
64f7169eb278972a21fe652c
Bicep Curl
Bicep Curl - Dumbbell
3
3
1
3
m 
0
s
 rest
64f716a0dafd0939af27c462
64f716a0dafd0939af27c462
Reverse Curl
Reverse Curl - Dumbbell
3
3
1
3
m 
0
s
 rest
634a62185cb8acf1c3e9267a
634a62185cb8acf1c3e9267a
Leg Press
Leg Press - Pin loaded - Seat Moves
3
3
1
3
m 
0
s
 rest
63a03fa96d3102bdb5e1f532
63a03fa96d3102bdb5e1f532
Glute Bridge
Glute Bridge - Bodyweight - Decline
3
3
1
3
m 
0
s
 rest
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