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
[[{"exerciseName":"Dumbbell Incline Bench Press","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"63a2f62150fde014c0664aec","workoutExerciseItemID":"63a2f62150fde014c0664aec","workoutExerciseFullName":"Dumbbell Incline Bench Press"}],[{"exerciseName":"Assisted Chin Up","exerciseNotes":"Use as much weight needed to get to the full reps","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"634a62185cb8ac011be925ee","workoutExerciseItemID":"634a62185cb8ac011be925ee","workoutExerciseFullName":"Assisted Chin Up"}],{"Super Set":[{"exerciseName":"Dumbbell Hammer Curl","exerciseNotes":"Feel the squeeze in the bicep","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"63a03fac79d98b586df0bf5f","workoutExerciseItemID":"63a03fac79d98b586df0bf5f","workoutExerciseFullName":"Dumbbell Hammer Curl"},{"exerciseName":"Skull Crushers","exerciseNotes":"Keep elbows locked, don't move them","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"6548b6696725371193809bdd","workoutExerciseItemID":"6548b6696725371193809bdd","workoutExerciseFullName":"Skull Crushers"}]},[{"exerciseName":"Dumbbell Lateral Raise","exerciseNotes":"Slow controlled movement","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"63a2f6209ae2b6c58ddb87d6","workoutExerciseItemID":"63a2f6209ae2b6c58ddb87d6","workoutExerciseFullName":"Dumbbell Lateral Raise"}]]

James Upper Body 2

James Upper Body 2
1 hour

Focus on chest, arms and back

66eabf7181af6267fdfe6999

Play Button
Dumbbell Incline Bench Press
 sets
 kg
 reps 
 rest
Notes
63a2f62150fde014c0664aec
Dumbbell
Dumbbell Incline Bench Press
Notes:
Key Points:
  • Lie down on 30-45 degree 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:
  • Elbows flared at 90 degrees.
  • Wrists out of line with forearms.
  • Hips coming off of the bench.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Chest
Pectoralis Major
Secondary Muscles
Shoulders, Triceps
Dumbbell Incline Bench Press - Dumbbell muscle groups
Play Button
Assisted Chin Up
 sets
 kg
 reps 
 rest
Notes
634a62185cb8ac011be925ee
Pin loaded
Assisted Chin Up
Notes:
Key Points:
  • Select the weight to assist you, then grip the straight handles and position your knees slightly in front of your chest. 
  • Lower yourself down until your arms are almost fully extended. 
  • Pull up bending your elbows towards your hips until your chin is aligned with the hands, then repeat.
Common Mistakes:
  • Using momentum too much on the way up or down. 
  • Having your chest far in front of your knees. 
  • Not lowering yourself fully to the point where the arms are almost fully extended.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Lats, Biceps
Latissimus Dorsi, Biceps brachii
Secondary Muscles
Shoulders, Abs
Assisted Chin Up - Pin loaded muscle groups
Play Button
Dumbbell Hammer Curl
 sets
 kg
 reps 
 rest
Notes
63a03fac79d98b586df0bf5f
Dumbbell
Dumbbell Hammer Curl
Notes:
Key Points:
  • Stand straight holding the dumbbells by your sides.
  • 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.
  • Dropping the weights on the way down.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Biceps
Biceps brachii
Secondary Muscles
Dumbbell Hammer Curl - Dumbbell - Standing muscle groups
Play Button
Skull Crushers
 sets
 kg
 reps 
 rest
Notes
6548b6696725371193809bdd
Dumbbell
Skull Crushers
Notes:
Key Points:

  • Lie flat on a bench, with your arms straight over your shoulders, holding dumbbells.

  • Bend your elbows until your arms are bent at approximately 90 degrees. 

  • Extend your elbows back to the start position and repeat.

Common Mistakes:

  • Moving elbows around.

  • Using excessive momentum.

  • Rushing repetitions.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Triceps
Triceps brachii
Secondary Muscles
Skull Crushers - Dumbbell muscle groups
Play Button
Dumbbell Lateral Raise
 sets
 kg
 reps 
 rest
Notes
63a2f6209ae2b6c58ddb87d6
Dumbbell
Dumbbell Lateral Raise
Notes:
Key Points:
  • Stand straight holding the weights by your sides.
  • With arms slightly bent raise your arms laterally up to shoulder height.
  • Slowly lower down to just before start position and repeat.
Common Mistakes:
  • Bending from the hips for momentum.
  • Raising elbows too far above shoulders.
  • Dropping weights on the way down.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Shoulders
Deltoids
Secondary Muscles
Traps
Dumbbell Lateral Raise - Dumbbell - Standing muscle groups
63a2f62150fde014c0664aec
63a2f62150fde014c0664aec
Dumbbell Incline Bench Press
Dumbbell Incline Bench Press - Dumbbell
3
3
1
3
m 
0
s
 rest
634a62185cb8ac011be925ee
634a62185cb8ac011be925ee
Assisted Chin Up
Assisted Chin Up - Pin loaded
3
3
1
3
m 
0
s
 rest
63a03fac79d98b586df0bf5f
63a03fac79d98b586df0bf5f
Dumbbell Hammer Curl
Dumbbell Hammer Curl - Dumbbell - Standing
3
3
1
3
m 
0
s
 rest
6548b6696725371193809bdd
6548b6696725371193809bdd
Skull Crushers
Skull Crushers - Dumbbell
3
3
1
3
m 
0
s
 rest
63a2f6209ae2b6c58ddb87d6
63a2f6209ae2b6c58ddb87d6
Dumbbell Lateral Raise
Dumbbell Lateral Raise - Dumbbell - Standing
3
3
1
3
m 
0
s
 rest
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.
utm_campaign