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 workout - updated-testing

New workout - updated-testing
4 hours

New workout - updated-testing

6714b1f774d0579812067206

Play Button
Rotator cuff external rotation
 sets
 kg
 reps 
 rest
Notes
66865d152ad80a40ae5d9e92
Dumbbell
Rotator cuff external rotation
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  • Knee bent and elbow resting on it 
  • Slow and controlled throughout 
  • Keep torso straight
Where you should 'feel it':
Primary Muscles:
Shoulders
Deltoids
Secondary Muscles
Rotator cuff external rotation muscle groups
Play Button
Squat To Press
 sets
 kg
 reps 
 rest
Notes
6640189acd6ab7f1c056db9a
Barbell
Squat To Press
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Shoulders,Glutes,Quads
Deltoids,Gluteus Maximus,Quadriceps
Secondary Muscles
Chest
Squat To Press muscle groups
Play Button
Lat Pullover
 sets
 kg
 reps 
 rest
Notes
6548b66717b8ad9f2e988ce1
Dumbbell
Lat Pullover
Notes:
Key Points:

  • Holding a dumbbell lay down on a bench with your head at the end of the bench.

  • With a slight bend in the arms, lower the dumbbell back in an arc motion.

  • Lower until you feel a stretch in the lats then pull it back to the same arc to be over your chin.

Common Mistakes:

  • Having an inconsistent bend in the elbows.

  • Going too far past a strong stretch.

  • Rushing repetitions.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Chest, Triceps
Lat Pullover - Dumbbell muscle groups
Play Button
Plate Loaded Machine Rows - Handles - updated
 sets
 kg
 reps 
 rest
Notes
6695c2ddf7931e64a41cf6d1
Machine
Plate Loaded Machine Rows - Handles - updated
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Lats,Traps
Latissimus Dorsi,Trapezius
Secondary Muscles
Forearms
Plate Loaded Machine Rows - Handles - updated 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
Play Button
Running
 sets
 kg
 reps 
 rest
Notes
664011cb655394c48859273e
Bodyweight
Running
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Glutes,Hamstrings,Quads,Hips
Gluteus Maximus,Hamstrings,Quadriceps,Hips
Secondary Muscles
Shoulders,Lats
Running muscle groups
Play Button
Palm Push
 sets
 kg
 reps 
 rest
Notes
67145c1b14c39bfea0487086
Drill
Palm Push
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Secondary Muscles
W4-L3-D2-Palm Push muscle groups
Play Button
Driver Setup Head Behind
 sets
 kg
 reps 
 rest
Notes
67145c1bb12e46916c072630
Drill
Driver Setup Head Behind
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Secondary Muscles
W4-L3-D1-Driver Setup Head Behind muscle groups
66865d152ad80a40ae5d9e92
66865d152ad80a40ae5d9e92
Rotator cuff external rotation
Rotator cuff external rotation
3
3
1
3
m 
0
s
 rest
6640189acd6ab7f1c056db9a
6640189acd6ab7f1c056db9a
Squat To Press
Squat To Press
3
3
1
3
m 
0
s
 rest
6548b66717b8ad9f2e988ce1
6548b66717b8ad9f2e988ce1
Lat Pullover
Lat Pullover - Dumbbell
3
3
1
3
m 
0
s
 rest
6695c2ddf7931e64a41cf6d1
6695c2ddf7931e64a41cf6d1
Plate Loaded Machine Rows - Handles - updated
Plate Loaded Machine Rows - Handles - updated
3
3
1
3
m 
0
s
 rest
65d3c20eaaca70a6ea6ea714
65d3c20eaaca70a6ea6ea714
Easy Run
Easy Run
3
3
1
3
m 
0
s
 rest
664011cb655394c48859273e
664011cb655394c48859273e
Running
Running
3
3
1
3
m 
0
s
 rest
67145c1b14c39bfea0487086
67145c1b14c39bfea0487086
Palm Push
W4-L3-D2-Palm Push
3
3
1
3
m 
0
s
 rest
67145c1bb12e46916c072630
67145c1bb12e46916c072630
Driver Setup Head Behind
W4-L3-D1-Driver Setup Head Behind
3
3
1
3
m 
0
s
 rest
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