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

New workout

6721e0ed0a885d492cfca87b

Play Button
Pull Up - Band Assist
 sets
 kg
 reps 
 rest
Notes
66531e692effca83e03e51d0
Bodyweight
Pull Up - Band Assist
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Use bands for assistance, pull chin over bar. Mistakes: Relying too much on bands, not using full range of motion.

Where you should 'feel it':
Primary Muscles:
Lats, Biceps
Latissimus Dorsi, Biceps Brachii
Secondary Muscles
Forearms, Abs
Pull Up - Band Assist muscle groups
Play Button
DB Lat Pullover
 sets
 kg
 reps 
 rest
Notes
66b61814894dc13f518fefbc
Dumbbell
DB Lat Pullover
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Triceps,Abs,Lower Back
DB Lat Pullover muscle groups
Play Button
T-Push Up
 sets
 kg
 reps 
 rest
Notes
66531e7038cc09d755af33b2
Bodyweight
T-Push Up
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Lower chest to ground, rotate torso and raise arm. Mistakes: Not maintaining a straight body, not fully rotating.

Where you should 'feel it':
Primary Muscles:
Chest, Shoulders
Pectoralis Major, Deltoids
Secondary Muscles
Triceps, Abs
T-Push Up muscle groups
Play Button
Tricep Push Up
 sets
 kg
 reps 
 rest
Notes
66531e7146002db7719c7ef3
Bodyweight
Tricep Push Up
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Lower chest to ground, press up. Mistakes: Not maintaining a straight body, not fully extending arms.

Where you should 'feel it':
Primary Muscles:
Triceps, Chest
Triceps Brachii, Pectoralis Major
Secondary Muscles
Shoulders, Abs
Tricep Push Up muscle groups
Play Button
Push Up - Spiderman
 sets
 kg
 reps 
 rest
Notes
66531e6be36a86b1454ffb49
Bodyweight
Push Up - Spiderman
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Lower chest to ground, bring knee to elbow. Mistakes: Not maintaining a straight body, not bringing knee close to elbow.

Where you should 'feel it':
Primary Muscles:
Chest, Triceps
Pectoralis Major, Triceps Brachii
Secondary Muscles
Shoulders, Abs, Obliques
Push Up - Spiderman muscle groups
66531e692effca83e03e51d0
66531e692effca83e03e51d0
Pull Up - Band Assist
Pull Up - Band Assist
3
3
1
3
m 
0
s
 rest
66b61814894dc13f518fefbc
66b61814894dc13f518fefbc
DB Lat Pullover
DB Lat Pullover
3
3
1
3
m 
0
s
 rest
66531e7038cc09d755af33b2
66531e7038cc09d755af33b2
T-Push Up
T-Push Up
3
3
1
3
m 
0
s
 rest
66531e7146002db7719c7ef3
66531e7146002db7719c7ef3
Tricep Push Up
Tricep Push Up
3
3
1
3
m 
0
s
 rest
66531e6be36a86b1454ffb49
66531e6be36a86b1454ffb49
Push Up - Spiderman
Push Up - Spiderman
3
3
1
3
m 
0
s
 rest
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