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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New fast workout - pushed

New fast workout - pushed
45 mins

New fast workout

6714c16fb56b30a924fee344

Play Button
Incline Bench Press
 sets
 kg
 reps 
 rest
Notes
66245e03c2612e26f0400096
Smith
Incline Bench Press
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Chest,Shoulders
Pectoralis Major,Deltoids
Secondary Muscles
Triceps
Incline Bench Press muscle groups
Play Button
Chest Underhand Fly
 sets
 kg
 reps 
 rest
Notes
6600dfb90492fe1aa21d8622
Cable
Chest Underhand Fly
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Chest
Pectoralis Major
Secondary Muscles
Chest Underhand Fly muscle groups
Play Button
Floor Press
 sets
 kg
 reps 
 rest
Notes
6548b65d1b37424f733863b4
Dumbbell
Floor Press
Notes:
Key Points:

  • Lie down on a flat on ground with your elbows flared out at 45 degrees.

  • Extend your elbows out until they're almost straightened.

  • Bend your elbows back down to the floor and repeat.

Common Mistakes:

  • Hips coming off the ground.

  • 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
Triceps, Shoulders
Floor Press - Dumbbell muscle groups
Play Button
Push Up (Incline)
 sets
 kg
 reps 
 rest
Notes
65386fae23b5f1cf9cc80d2d
Bodyweight
Push Up (Incline)
Notes:
Key Points:

  • Place hands just wider than shoulder width in line with the shoulders with hands on a bench.

  • Push through your hands extending your elbows.

  • Bend the elbows lowering yourself until your chest almost touches the bench 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 - Incline muscle groups
Play Button
Easy Run
 sets
 kg
 reps 
 rest
Notes
65d3c20eaaca70a6ea6ea714
Bodyweight
Easy Run
Notes:
Key Points:
  • Easy Run
Common Mistakes:
  • Dont gas yourself

Exercise Notes:

Key Points:

  • Easy Run

Common Mistakes:

  • Dont gas yourself
Where you should 'feel it':
Primary Muscles:
Quads,Glutes,Calves,Hamstrings
Quadriceps,Gluteus Maximus,Gastrocnemius,Hamstrings
Secondary Muscles
Shoulders,Abs,Lower Back
Easy Run muscle groups
66245e03c2612e26f0400096
66245e03c2612e26f0400096
Incline Bench Press
Incline Bench Press
3
3
1
3
m 
0
s
 rest
6600dfb90492fe1aa21d8622
6600dfb90492fe1aa21d8622
Chest Underhand Fly
Chest Underhand Fly
3
3
1
3
m 
0
s
 rest
6548b65d1b37424f733863b4
6548b65d1b37424f733863b4
Floor Press
Floor Press - Dumbbell
3
3
1
3
m 
0
s
 rest
65386fae23b5f1cf9cc80d2d
65386fae23b5f1cf9cc80d2d
Push Up (Incline)
Push Up - Bodyweight - Incline
3
3
1
3
m 
0
s
 rest
65d3c20eaaca70a6ea6ea714
65d3c20eaaca70a6ea6ea714
Easy Run
Easy Run
3
3
1
3
m 
0
s
 rest
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