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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James Upper 3

James Upper 3

1 hour

James Upper 3

670ce4da2b208463af57b483

Dumbbell Bench Press

63a2f61f208c7d1a77cd513a

Dumbbell Bench Press

Notes:

Key Points:

Lie down on a flat bench with your elbows flared out at 45 degrees.
Extend your elbows out until they're almost straightened.
Bend your elbows back down to the start position and repeat.

Common Mistakes:

Hips coming off of the bench.
Elbows flared at 90 degrees.
Wrists out of line with forearms.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Chest

Pectoralis Major

Secondary Muscles

Shoulders, Triceps

Dumbbell Bench Press - Dumbbell muscle groups

634a62185cb8ac39c4e925d7

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

634a62185cb8ac8503e9267e

Assisted Dip

Notes:

Key Points:

Select the weight to assist you, then grip the handles and place on your knees in line with the hands.
Leaning slightly forward, lower yourself until your arms are bent at 90 degrees.
Push back up until your arms are almost fully extended, then repeat.

Common Mistakes:

Being too straight or leaning too far forward.
Hands being positioned in front of the chest.
Having shoulder up instead of retracted back and down.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Chest, Triceps

Pectoralis Major, Triceps brachii

Secondary Muscles

Shoulders

Assisted Dip - Pin loaded - Wide Grip muscle groups

Seated Cable Row

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Seated Cable Row

Notes:

Key Points:

Have your feet placed shoulder width apart.
With your elbows tucked in, pull your hands towards your stomach.
Pause briefly before lowering the weight back to the start position.

Common Mistakes:

Using the legs to pull the weight back when performing repetitions.
Leaning back and using momentum to make the exercise easier.
Dropping the weight once you've finished the desired amount of repetitions.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Lats

Latissimus Dorsi

Secondary Muscles

Biceps, Traps

Seated Cable Row - Pin loaded - Double-D Attachment muscle groups

634a62185cb8acef1fe92594

Preacher Curls

Notes:

Key Points:

Place upper triceps and chest against the padding and the corner of the pad in your armpits.
Curl the weight up until it is in line with your shoulders.
Slowly lowering the weight back down until your arms are almost fully straightened.

Common Mistakes:

Leaning back to help pull the weight upwards.
Wrists are bent and out of alignment with forearms.
Elbows pointing too far outward.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Biceps

Biceps brachii

Secondary Muscles

Preacher Curls - Plate loaded - EZ Curl Bar muscle groups

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