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":"Deadlift","exerciseNotes":"The last rep should be a struggle.","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"5"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"5"}],"guideID":"65364747ead8bf2a5f39fc32","workoutExerciseItemID":"65364747ead8bf2a5f39fc32","workoutExerciseFullName":"Deadlift"}],[{"exerciseName":"Seated Cable Row","exerciseNotes":"STRAIGHT CABLE ROW! Lean the torso forward, keep it there, and pull.","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"10"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"10"}],"guideID":"634a62185cb8ac43e8e9267b","workoutExerciseItemID":"634a62185cb8ac43e8e9267b","workoutExerciseFullName":"Seated Cable Row"}],[{"exerciseName":"Lat Pull Down","exerciseNotes":"LEAN SLIGHTLY BACK, HOLD POSITION, AND PULL! At the top of the position, let the scapula rise, then as you begin the next rep, the first movement should be the scapula moving downwards.","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"8"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"8"}],"guideID":"634a62185cb8ac06f7e9264b","workoutExerciseItemID":"634a62185cb8ac06f7e9264b","workoutExerciseFullName":"Lat Pull Down"}],[{"exerciseName":"Rear Delt Fly","exerciseNotes":"Try and keep your scapulas forward and only move the arm at the shoulder joint.","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"}],"guideID":"634a62185cb8ac39c4e925d7","workoutExerciseItemID":"634a62185cb8ac39c4e925d7","workoutExerciseFullName":"Rear Delt Fly"}],{"Super Set":[{"exerciseName":"Cable Bicep Curl","exerciseNotes":"GO HEAVY! USE STRAIGHT BAR, NOT EZ BAR. Ez bar activates the Brachialis and Brachioradialis muscle. WE ARE TARGETTING THE BICEPS HERE!","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"0","reps":"8"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"0","reps":"8"}],"guideID":"64071a2d89be0a2d69d4a9c4","workoutExerciseItemID":"64071a2d89be0a2d69d4a9c4","workoutExerciseFullName":"Cable Bicep Curl"},{"exerciseName":"Dumbbell Hammer Curl","exerciseNotes":"*superset exercise #2* This is targetting the Brachialis and Brachioradialis muscles.","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"AMRAP","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"},{"measure":"Kg","quantityUnit":"AMRAP","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"}],"guideID":"63a03fac79d98b586df0bf5f","workoutExerciseItemID":"63a03fac79d98b586df0bf5f","workoutExerciseFullName":"Dumbbell Hammer Curl"}]}]

PULL #2

PULL #2
1 hour

TURTLE SHELL

6791d47eb59bb8c08887e68b

Play Button
Deadlift
 sets
 kg
 reps 
 rest
Notes
65364747ead8bf2a5f39fc32
Barbell
Deadlift
Notes:
Key Points:

  • Stand shoulder width, then hinge and bend to lower yourself down.

  • Extend the hips and knees to straighten your body.

  • Slowly lower back down to the start position and repeat.

Common Mistakes:

  • Rounding the back.

  • Hyperextending the hips.

  • Rushing repetitions.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Quads, Glutes, Hamstrings, Lower Back
Quadriceps, Gluteus Maximus, Hamstrings, Erector Spinae
Secondary Muscles
Abs, Lats, Traps
Deadlift - Barbell muscle groups
Play Button
Seated Cable Row
 sets
 kg
 reps 
 rest
Notes
634a62185cb8ac43e8e9267b
Pin loaded
Seated Cable Row
Notes:
Key Points:
  • Have your feet placed shoulder width apart.
  • With your elbows tucked in, pull your hands towards your stomach.
  • Pause briefly before lowering the weight back to the start position.
Common Mistakes:
  • Using the legs to pull the weight back when performing repetitions.
  • Leaning back and using momentum to make the exercise easier.
  • Dropping the weight once you've finished the desired amount of repetitions.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Biceps, Traps
Seated Cable Row - Pin loaded - Double-D Attachment muscle groups
Play Button
Lat Pull Down
 sets
 kg
 reps 
 rest
Notes
634a62185cb8ac06f7e9264b
Pin loaded
Lat Pull Down
Notes:
Key Points:
  • Use an overhand grip on the bar with your hands spaced shoulder width apart.
  • Pull the bar towards the middle of your chest by bringing your elbows towards your hips.
  • Ensure that you are activating the lats to pull down the weights.
Common Mistakes:
  • Leaning back to make the exercise easier.
  • Pulling the bar towards your face instead of middle chest.
  • Using the momentum of the weights on the way back up.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Biceps, Traps
Lat Pull Down - Pin loaded - Lat Pull Down Bar muscle groups
Play Button
Rear Delt Fly
 sets
 kg
 reps 
 rest
Notes
634a62185cb8ac39c4e925d7
Pin loaded
Rear Delt Fly
Notes:
Key Points:
  • Adjust the arms to be straight in front of you when your chest is agains the padding.
  • Using the horizontal grips, spread the handles backwards until your arms are in line with your shoulders.
  • Slowly retract to the starting position.
Common Mistakes:
  • Spreading your arms backward beyond your shoulders.
  • Straightening the arms, keep them slightly bent.
  • Using the vertical grips instead of the horizontal.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Shoulders
Deltoids
Secondary Muscles
Traps
Rear Delt Fly - Pin loaded - Handles muscle groups
Play Button
Cable Bicep Curl
 sets
 kg
 reps 
 rest
Notes
64071a2d89be0a2d69d4a9c4
Cable
Cable Bicep Curl
Notes:
Key Points:
  • Use underhand grip at shoulder width.
  • Curl up until hands are at shoulder height.
  • Lower until elbows almost fully extended then repeat.
Common Mistakes:
  • Bending back to pull weight.
  • Elbows moving up and down too much.
  • Bringing hands up to your face.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Biceps
Biceps brachii
Secondary Muscles
Cable Bicep Curl - Cable - Short Straight Bar muscle groups
Play Button
Dumbbell Hammer Curl
 sets
 kg
 reps 
 rest
Notes
63a03fac79d98b586df0bf5f
Dumbbell
Dumbbell Hammer Curl
Notes:
Key Points:
  • Stand straight holding the dumbbells by your sides.
  • Bend your elbows until the weight is up to shoulder height.
  • Slowly lower back to just before full extension and repeat.
Common Mistakes:
  • Using momentum from the body.
  • Fully locking out elbows.
  • Dropping the weights on the way down.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Biceps
Biceps brachii
Secondary Muscles
Dumbbell Hammer Curl - Dumbbell - Standing muscle groups
65364747ead8bf2a5f39fc32
65364747ead8bf2a5f39fc32
Deadlift
Deadlift - Barbell
3
3
1
3
m 
0
s
 rest
634a62185cb8ac43e8e9267b
634a62185cb8ac43e8e9267b
Seated Cable Row
Seated Cable Row - Pin loaded - Double-D Attachment
3
3
1
3
m 
0
s
 rest
634a62185cb8ac06f7e9264b
634a62185cb8ac06f7e9264b
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Lat Pull Down
Lat Pull Down - Pin loaded - Lat Pull Down Bar
3
3
1
3
m 
0
s
 rest
634a62185cb8ac39c4e925d7
634a62185cb8ac39c4e925d7
Rear Delt Fly
Rear Delt Fly - Pin loaded - Handles
3
3
1
3
m 
0
s
 rest
64071a2d89be0a2d69d4a9c4
64071a2d89be0a2d69d4a9c4
Cable Bicep Curl
Cable Bicep Curl - Cable - Short Straight Bar
3
3
1
3
m 
0
s
 rest
63a03fac79d98b586df0bf5f
63a03fac79d98b586df0bf5f
Dumbbell Hammer Curl
Dumbbell Hammer Curl - Dumbbell - Standing
3
3
1
3
m 
0
s
 rest
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