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":"Lat Pull Down","exerciseNotes":"Pull straight down, don't worry about scapula movement or about getting a \"crazy stretch\". Engage the lats and bring ur elbows into your midsection as you pull. Don't lean back or use momentum to swing the weight.","sets":2,"exercises":[{"measure":"Lbs","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"3","reps":"6-9"},{"measure":"Lbs","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"3","reps":"6-9"}],"guideID":"634a62185cb8ac06f7e9264b","workoutExerciseItemID":"634a62185cb8ac06f7e9264b","workoutExerciseFullName":"Lat Pull Down"}],[{"exerciseName":"Seated Row (Isolated)","exerciseNotes":"Chest supported row if available. This is going to be upper back biased so keep your elbows up and out. Keep your chest on the pad at make sure you are getting the full ROM to get the most out of the set.","sets":2,"exercises":[{"measure":"Lbs","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"3","reps":"8-10"},{"measure":"Lbs","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"3","reps":"8-10"}],"guideID":"6450fd957bbd9f6fe0d96fef","workoutExerciseItemID":"6450fd957bbd9f6fe0d96fef","workoutExerciseFullName":"Seated Row (Isolated)"}],[{"exerciseName":"Cable Bicep Curl","exerciseNotes":"use the EZ bar grip if available. Don't be scared to load some weight on, but don't use momentum to get the weight up. I personally like to get a few cheat reps in at the end however if you don't want to increase fatigue then there is no need to.","sets":2,"exercises":[{"measure":"Lbs","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"3","reps":"6-9"},{"measure":"Lbs","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"3","reps":"6-9"}],"guideID":"64071a2d89be0a2d69d4a9c4","workoutExerciseItemID":"64071a2d89be0a2d69d4a9c4","workoutExerciseFullName":"Cable Bicep Curl"}],[{"exerciseName":"2DB Hammer Curl (Alternating)","exerciseNotes":"Same cues as previously stated. If you prefer to do them cross body feel free to. Do not swing the weight and if you think you can't do them standing without form decaying then do them seated.","sets":1,"exercises":[{"measure":"Lbs","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"3","reps":"8-10"}],"guideID":"66531e4cff16bd70bb2efb99","workoutExerciseItemID":"66531e4cff16bd70bb2efb99","workoutExerciseFullName":"2DB Hammer Curl (Alternating)"}]]

PULL DAY A

PULL DAY A
0 mins

Focusing on overall back growth with a slight bias towards

6771b5f7cec3a617c4b33f2e

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
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
2DB Hammer Curl (Alternating)
 sets
 kg
 reps 
 rest
Notes
66531e4cff16bd70bb2efb99
Dumbbell
2DB Hammer Curl (Alternating)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Alternate arms, keep wrists neutral. Mistakes: Swinging weights, using body momentum.

Where you should 'feel it':
Primary Muscles:
Biceps, Forearms
Biceps Brachii, Palmaris Longus
Secondary Muscles
2DB Hammer Curl (Alternating) muscle groups
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
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
66531e4cff16bd70bb2efb99
66531e4cff16bd70bb2efb99
2DB Hammer Curl (Alternating)
2DB Hammer Curl (Alternating)
3
3
1
3
m 
0
s
 rest
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