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":"Bench Press","exerciseNotes":"1-2 second Paused Barbell Bench","sets":3,"exercises":[{"measure":"%1RM","quantityUnit":"Reps","loadAmount":"70","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"5"},{"measure":"%1RM","quantityUnit":"Reps","loadAmount":"70","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"5"},{"measure":"%1RM","quantityUnit":"Reps","loadAmount":"70","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"5"}],"guideID":"634a62185cb8aceaa4e925c5","workoutExerciseItemID":"634a62185cb8aceaa4e925c5","workoutExerciseFullName":"Bench Press"}],[{"exerciseName":"Bench Press","exerciseNotes":"Paused Close Grip Bench","sets":3,"exercises":[{"measure":"%1RM","quantityUnit":"Reps","loadAmount":"60","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"6"},{"measure":"%1RM","quantityUnit":"Reps","loadAmount":"60","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"6"},{"measure":"%1RM","quantityUnit":"Reps","loadAmount":"60","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"6"}],"guideID":"634a62185cb8aceaa4e925c5","workoutExerciseItemID":"634a62185cb8aceaa4e925c5","workoutExerciseFullName":"Bench Press"}],[{"exerciseName":"Dips - Parallel Bars","exerciseNotes":"3 rounds of bodyweight/assisted dips until failure. If you use assistance, aim for a minimum of 6-8 reps.","sets":3,"exercises":[{"measure":"Lbs","quantityUnit":"AMRAP","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"},{"measure":"Lbs","quantityUnit":"AMRAP","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"},{"measure":"Lbs","quantityUnit":"AMRAP","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"}],"guideID":"66531e5626f968b50b541a83","workoutExerciseItemID":"66531e5626f968b50b541a83","workoutExerciseFullName":"Dips - Parallel Bars"}],[{"exerciseName":"Chest Fly","exerciseNotes":"2 rounds of cable or machine chest flys. ","sets":2,"exercises":[{"measure":"Lbs","quantityUnit":"AMRAP","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"},{"measure":"Lbs","quantityUnit":"AMRAP","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"}],"guideID":"634a62185cb8ace0e3e92639","workoutExerciseItemID":"634a62185cb8ace0e3e92639","workoutExerciseFullName":"Chest Fly"}],{"Circuit":[{"exerciseName":"Cable Tricep Extension","exerciseNotes":"Two rounds to failure of your preferred method of tricep extensions/pushdowns, kickbacks, skull crushers, etc.","sets":2,"exercises":[{"measure":"Lbs","quantityUnit":"AMRAP","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"},{"measure":"Lbs","quantityUnit":"AMRAP","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"}],"guideID":"64071a2ea1312e1d3545949f","workoutExerciseItemID":"64071a2ea1312e1d3545949f","workoutExerciseFullName":"Cable Tricep Extension"},{"exerciseName":"Cable Tricep Extension","exerciseNotes":"Two rounds to failure of your preferred method of tricep extensions/pushdowns, kickbacks, skull crushers, etc.","sets":2,"exercises":[{"measure":"Lbs","quantityUnit":"AMRAP","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"},{"measure":"Lbs","quantityUnit":"AMRAP","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"}],"guideID":"64071a2d9778d1b994258642","workoutExerciseItemID":"64071a2d9778d1b994258642","workoutExerciseFullName":"Cable Tricep Extension"}]}]

Primary Bench Day - W1D1

Primary Bench Day - W1D1
1 hour 15 mins

First bench day of the week with two main presses: paused barbell bench and paused close grip bench. Then, finishing with some additional tricep movements.

679811fec4f11a419d843190

Play Button
Bench Press
 sets
 kg
 reps 
 rest
Notes
634a62185cb8aceaa4e925c5
Plate loaded
Bench Press
Notes:
Key Points:
  • Grip the bar at slightly wider than shoulder width apart.
  • Extend your arms, holding the bar above your mid chest.
  • Lower at a controlled speed down to your chest then press back up to the starting position.
Common Mistakes:
  • Bouncing the bar off your chest.
  • Having elbows pointed outwards in line with the shoulders. 
  • Wrists losing alignment with forearms.

 

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Chest
Pectoralis Major
Secondary Muscles
Shoulders, Triceps
Bench Press - Plate loaded muscle groups
Play Button
Bench Press
 sets
 kg
 reps 
 rest
Notes
634a62185cb8aceaa4e925c5
Plate loaded
Bench Press
Notes:
Key Points:
  • Grip the bar at slightly wider than shoulder width apart.
  • Extend your arms, holding the bar above your mid chest.
  • Lower at a controlled speed down to your chest then press back up to the starting position.
Common Mistakes:
  • Bouncing the bar off your chest.
  • Having elbows pointed outwards in line with the shoulders. 
  • Wrists losing alignment with forearms.

 

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Chest
Pectoralis Major
Secondary Muscles
Shoulders, Triceps
Bench Press - Plate loaded muscle groups
Play Button
Dips - Parallel Bars
 sets
 kg
 reps 
 rest
Notes
66531e5626f968b50b541a83
Bodyweight
Dips - Parallel Bars
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Lower body until arms are at 90 degrees, press up. Mistakes: Going too low, flaring elbows.

Where you should 'feel it':
Primary Muscles:
Triceps, Shoulders
Triceps Brachii, Deltoids
Secondary Muscles
Chest
Dips - Parallel bars muscle groups
Play Button
Chest Fly
 sets
 kg
 reps 
 rest
Notes
634a62185cb8ace0e3e92639
Pin loaded
Chest Fly
Notes:
Key Points:
  • Ensure the bars are in slightly in front of your chest.
  • Push the vertical handles with both arms slowly until they almost meet in the centre.
  • Slowly return to the starting position.
Common Mistakes:
  • Arms are straightened, keep them slightly bent.
  • Using momentum and clashing the handles together.
  • Back coming off of the padding.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Chest
Pectoralis Major
Secondary Muscles
Triceps, Shoulders
Chest Fly - Pin loaded - Handles muscle groups
Play Button
Cable Tricep Extension
 sets
 kg
 reps 
 rest
Notes
64071a2ea1312e1d3545949f
Cable
Cable Tricep Extension
Notes:
Key Points:
  • Grab the ends of the rope and step backwards.
  • Bring elbows to sides and at a 45 degree bend.
  • Extend elbows then return to start position.
Common Mistakes:
  • Using momentum from torso.
  • Elbows moving up and down excessively.
  • Elbows flared out too wide.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Triceps
Triceps brachii
Secondary Muscles
Cable Tricep Extension - Cable - Tricep Rope muscle groups
Play Button
Cable Tricep Extension
 sets
 kg
 reps 
 rest
Notes
64071a2d9778d1b994258642
Cable
Cable Tricep Extension
Notes:
Key Points:
  • Grab the ends of the rope and step backwards.
  • Bring elbows to sides and at a 45 degree bend.
  • Extend elbows then return to start position.
Common Mistakes:
  • Using momentum from torso.
  • Elbows moving up and down excessively.
  • Elbows flared out too wide.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Triceps
Triceps brachii
Secondary Muscles
Cable Tricep Extension - Cable - Short Straight Bar muscle groups
634a62185cb8aceaa4e925c5
634a62185cb8aceaa4e925c5
Bench Press
Bench Press - Plate loaded
3
3
1
3
m 
0
s
 rest
634a62185cb8aceaa4e925c5
634a62185cb8aceaa4e925c5
Bench Press
Bench Press - Plate loaded
3
3
1
3
m 
0
s
 rest
66531e5626f968b50b541a83
66531e5626f968b50b541a83
Dips - Parallel Bars
Dips - Parallel bars
3
3
1
3
m 
0
s
 rest
634a62185cb8ace0e3e92639
634a62185cb8ace0e3e92639
Chest Fly
Chest Fly - Pin loaded - Handles
3
3
1
3
m 
0
s
 rest
64071a2ea1312e1d3545949f
64071a2ea1312e1d3545949f
Cable Tricep Extension
Cable Tricep Extension - Cable - Tricep Rope
3
3
1
3
m 
0
s
 rest
64071a2d9778d1b994258642
64071a2d9778d1b994258642
Cable Tricep Extension
Cable Tricep Extension - Cable - Short Straight Bar
3
3
1
3
m 
0
s
 rest
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