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":"Seated Cable Row","exerciseNotes":"STRAIGHT CABLE ROW! Lean the torso forward, keep it there, and pull.","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"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","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"634a62185cb8ac06f7e9264b","workoutExerciseItemID":"634a62185cb8ac06f7e9264b","workoutExerciseFullName":"Lat Pull Down"}],[{"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","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"64071a2d89be0a2d69d4a9c4","workoutExerciseItemID":"64071a2d89be0a2d69d4a9c4","workoutExerciseFullName":"Cable Bicep Curl"}]]

PULL *

PULL *
20 mins

TURTLE SHELL

671889a24cf585edd57f90b4

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
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
634a62185cb8ac43e8e9267b
634a62185cb8ac43e8e9267b
Seated Cable Row
Seated Cable Row - Pin loaded - Double-D Attachment
3
3
1
3
m 
0
s
 rest
634a62185cb8ac06f7e9264b
634a62185cb8ac06f7e9264b
[{'exercise_type': 'no equipment', 'exercise_name': 'Pull Up - Bodyweight', 'loading_mechanism': 'Bodyweight', 'exercise_id': '64f716d4e65eb686508eb3ce'}, {'exercise_type': 'progression', 'exercise_name': 'Lat Pull Down - Plate loaded - Hinge Upper', 'loading_mechanism': 'Plate loaded', 'exercise_id': '634a62185cb8ac31e8e9267d'}, {'exercise_type': 'regression', 'exercise_name': 'Lat Pull Down - Pin loaded - Lat Pull Down Bar', 'loading_mechanism': 'Pin loaded', 'exercise_id': '634a62185cb8ac06f7e9264b'}, {'exercise_type': 'similar_equivalent', 'exercise_name': 'Seated Cable Row - Pin loaded - Isolated', 'loading_mechanism': 'Pin loaded', 'exercise_id': '6450fd9465e2490f2e223474'}, {'exercise_type': 'similar_different_mechanism', 'exercise_name': 'Bent Over Row - Barbell', 'loading_mechanism': 'Barbell', 'exercise_id': '65364746aa4e09c88de4b751'}]
Lat Pull Down
Lat Pull Down - Pin loaded - Lat Pull Down Bar
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
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