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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Legs & Shoulders

Legs & Shoulders
1 hour 30 mins

This workout targets strength and muscle growth in the quads and shoulders. Featuring exercises like squats, lunges, overhead presses, and lateral raises, you'll enhance muscle definition and overall upper body and lower body strength. Get ready to sculpt

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Play Button
Goblet Wedge Squat
 sets
 kg
 reps 
 rest
Notes
64957e9fa98d75d68b35bc35
Dumbbell
Goblet Wedge 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
Hamstrings, Abs
Goblet Wedge Squat - Dumbbell 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
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
Seated Arnold Press
 sets
 kg
 reps 
 rest
Notes
66de30e83773c9c133b61b58
Dumbbell
Seated Arnold Press
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set dumbbells slightly slightly in front of shoulders
  2. Take a deep breath in and draw your belly button toward your spine (to brace your core)
  3. Holding that neutral spine alignment, perform the pressing motion directly upward and rotate the dumbbells to face outward
  4. In a controlled manner, lower the weight back toward the shoulders with your palms facing you once again
Where you should 'feel it':
Primary Muscles:
Shoulders
Deltoids
Secondary Muscles
Seated Arnold Press muscle groups
Play Button
Upright Row
 sets
 kg
 reps 
 rest
Notes
64957ea2a98d75d68b35bd08
Cable
Upright Row
Notes:
Key Points:
  • Adjust the cable to be as low as possible, then step back with the bar.
  • Raise your elbows until the bar is roughly at chin height.
  • Slowly lower back down to the start position and repeat.
Common Mistakes:
  • Bringing elbows too high up.
  • Rushing repetitions.
  • Having arms too far out in front of you.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Shoulders, Traps
Deltoids, Trapezius
Secondary Muscles
Upright Row - Cable - Short Straight Bar muscle groups
Play Button
Lateral Raise
 sets
 kg
 reps 
 rest
Notes
6431254c2100956e1cd91cbc
Pin loaded
Lateral Raise
Notes:
Key Points:
  • Adjust pivot points to shoulder height and grips to the bottom.
  • With a slight bend, raise elbows up to shoulder height.
  • Lower until elbows are near sides, then repeat.
Common Mistakes:
  • Hinging from the hips to use momentum.
  • Raising too far past shoulder height.
  • Elbows being behind the torso.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Shoulders
Deltoids
Secondary Muscles
Traps
Lateral Raise - Pin loaded - Standing Multi Flight muscle groups
64957e9fa98d75d68b35bc35
64957e9fa98d75d68b35bc35
Goblet Wedge Squat
Goblet Wedge Squat - Dumbbell
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
634a62185cb8acdef8e92679
634a62185cb8acdef8e92679
Leg Extension
Leg Extension - Pin loaded
3
3
1
3
m 
0
s
 rest
66de30e83773c9c133b61b58
66de30e83773c9c133b61b58
Seated Arnold Press
Seated Arnold Press
3
3
1
3
m 
0
s
 rest
64957ea2a98d75d68b35bd08
64957ea2a98d75d68b35bd08
Upright Row
Upright Row - Cable - Short Straight Bar
3
3
1
3
m 
0
s
 rest
6431254c2100956e1cd91cbc
6431254c2100956e1cd91cbc
Lateral Raise
Lateral Raise - Pin loaded - Standing Multi Flight
3
3
1
3
m 
0
s
 rest
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