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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Pull day

Pull day
0 mins

2nd best day

67a0c20b27cbf8a8afea049f

Play Button
Lat Pull Down (Isolated)
 sets
 kg
 reps 
 rest
Notes
65291d62e04b79bc35a84cc0
Plate loaded
Lat Pull Down (Isolated)
Notes:
Key Points:

  • Use an overhand grip on the handles with your hands spaced shoulder width apart.

  • Pull the handles towards the middle of your chest by bringing your elbows towards your hips.

  • Slowly retreat to the start position and repeat.

Common Mistakes:

  • Leaning back excessively to make the exercise easier.

  • Pulling the handles towards your face or hips 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 - Plate loaded - Isolated muscle groups
Play Button
1DB Preacher Curl
 sets
 kg
 reps 
 rest
Notes
66531e49f2f0bd054c81b836
Dumbbell
1DB Preacher Curl
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Full range of motion, keep upper arm still. Mistakes: Using body momentum, incomplete range of motion.

Where you should 'feel it':
Primary Muscles:
Biceps
Biceps Brachii
Secondary Muscles
Forearms
1DB Preacher Curl muscle groups
Play Button
Seated Row (Isolated)
 sets
 kg
 reps 
 rest
Notes
6450fd957bbd9f6fe0d96fef
Plate loaded
Seated Row (Isolated)
Notes:
Key Points:
  • Place feet shoulder width on the foot rests and extend your arms to reach the grips.
  • Pull until your hands are at the front of your chest.
  • Slowly lower back to the start position, without the weights resting.
Common Mistakes:
  • Leaning back to pull the weights.
  • Back not being straight, curling over the pad.
  • Shoulders coming forward too far.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Lats, Traps
Latissimus Dorsi, Trapezius
Secondary Muscles
Biceps
Seated Row - Plate loaded - Cagey 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
Straight Arm Pulldowns
 sets
 kg
 reps 
 rest
Notes
66debe8d6e456452fb3752e0
Cable
Straight Arm Pulldowns
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set the cable attachment to its highest point. Grab hold of a rope attachment
  2. Set up with slight knee bend, hinging 45 degrees at the hips
  3. Maintain slight elbow flexion for this movement, and pull the cable down toward your knees
  4. Perform this movement in a slow, controlled manner
Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Straight Arm Pulldowns muscle groups
Play Button
Half Kneeling Cable Pulldown (SA)
 sets
 kg
 reps 
 rest
Notes
66ca596721d39a8b68456f98
Cable
Half Kneeling Cable Pulldown (SA)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set the cable machine to the highest attachment point with a handle
  2. Start in a half kneeling position, holding the cable with the opposite hand to your front leg
  3. At full extension of the arm, I want your palm to be facing downward
  4. As you pull the cable toward your chest, turn your palm to face inward
  5. Allow free flowing movement in your upper body throughout the movement 
Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Half Kneeling Cable Pulldown (SA) 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
65291d62e04b79bc35a84cc0
65291d62e04b79bc35a84cc0
Lat Pull Down (Isolated)
Lat Pull Down - Plate loaded - Isolated
3
3
1
3
m 
0
s
 rest
66531e49f2f0bd054c81b836
66531e49f2f0bd054c81b836
1DB Preacher Curl
1DB Preacher Curl
3
3
1
3
m 
0
s
 rest
6450fd957bbd9f6fe0d96fef
6450fd957bbd9f6fe0d96fef
Seated Row (Isolated)
Seated Row - Plate loaded - Cagey
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
66debe8d6e456452fb3752e0
66debe8d6e456452fb3752e0
Straight Arm Pulldowns
Straight Arm Pulldowns
3
3
1
3
m 
0
s
 rest
66ca596721d39a8b68456f98
66ca596721d39a8b68456f98
Half Kneeling Cable Pulldown (SA)
Half Kneeling Cable Pulldown (SA)
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
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