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":"Incline Chest Press (Isolated)","exerciseNotes":"MACHINES ARE FAR SUPERIOR FOR MUSCLE GROWTH! If you enjoy using dumbbells, go for it! The barbell is too inferior.","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":"65291d459628d8195b3851fe","workoutExerciseItemID":"65291d459628d8195b3851fe","workoutExerciseFullName":"Incline Chest Press (Isolated)"}],[{"exerciseName":"Assisted Dip","exerciseNotes":"Pick a weight to assist you that allows you to JUST get 8 reps (last one should be a struggle)","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":"634a62185cb8ac8503e9267e","workoutExerciseItemID":"634a62185cb8ac8503e9267e","workoutExerciseFullName":"Assisted Dip"}],[{"exerciseName":"Lateral Raise","exerciseNotes":"AGAIN, MACHINE IS GOING TO DOMINATE DUMBBELLS. Seated > Standing = reduce momentum, and enhanced mechanical tension.","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"20"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"20"}],"guideID":"6431254c2100956e1cd91cbc","workoutExerciseItemID":"6431254c2100956e1cd91cbc","workoutExerciseFullName":"Lateral Raise"}],[{"exerciseName":"Chest Fly","exerciseNotes":"The cue here is to try and touch your elbows or biceps together, not your hands, to activate the chest more.","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":"634a62185cb8ace0e3e92639","workoutExerciseItemID":"634a62185cb8ace0e3e92639","workoutExerciseFullName":"Chest Fly"}],[{"exerciseName":"Cable Tricep Extension","exerciseNotes":"*superset exercise #2*","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":"64071a2d9778d1b994258642","workoutExerciseItemID":"64071a2d9778d1b994258642","workoutExerciseFullName":"Cable Tricep Extension"}]]

PUSH #2

PUSH #2
45 mins

CONFIDENCE BUILDER

6791d553a31def9e3e119aba

Play Button
Incline Chest Press (Isolated)
 sets
 kg
 reps 
 rest
Notes
65291d459628d8195b3851fe
Pin loaded
Incline Chest Press (Isolated)
Notes:
Key Points:

  • Ensure the handles are slightly in front of your chest and aligned with the mid chest region.

  • Push out to a point right before your elbows are fully extended.

  • Retract back in a controlled manner just prior to the starting position.

Common Mistakes:

  • Elbows flared at 90 degrees.

  • Wrists losing alignment with forearms.

  • Back losing contact with the padding.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Chest, Shoulders
Pectoralis Major, Deltoids
Secondary Muscles
Triceps
Incline Chest Press - Pin loaded - Cagey muscle groups
Play Button
Assisted Dip
 sets
 kg
 reps 
 rest
Notes
634a62185cb8ac8503e9267e
Pin loaded
Assisted Dip
Notes:
Key Points:
  • Select the weight to assist you, then grip the handles and place on your knees in line with the hands.
  • Leaning slightly forward, lower yourself until your arms are bent at 90 degrees. 
  • Push back up until your arms are almost fully extended, then repeat.
Common Mistakes:
  • Being too straight or leaning too far forward. 
  • Hands being positioned in front of the chest. 
  • Having shoulder up instead of retracted back and down.

 

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Chest, Triceps
Pectoralis Major, Triceps brachii
Secondary Muscles
Shoulders
Assisted Dip - Pin loaded - Wide Grip muscle groups
Play Button
Lateral Raise
 sets
 kg
 reps 
 rest
Notes
6431254c2100956e1cd91cbc
Pin loaded
Lateral Raise
Notes:
Key Points:
  • Adjust pivot points to shoulder height and grips to the bottom.
  • With a slight bend, raise elbows up to shoulder height.
  • Lower until elbows are near sides, then repeat.
Common Mistakes:
  • Hinging from the hips to use momentum.
  • Raising too far past shoulder height.
  • Elbows being behind the torso.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Shoulders
Deltoids
Secondary Muscles
Traps
Lateral Raise - Pin loaded - Standing Multi Flight 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
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
65291d459628d8195b3851fe
65291d459628d8195b3851fe
Incline Chest Press (Isolated)
Incline Chest Press - Pin loaded - Cagey
3
3
1
3
m 
0
s
 rest
634a62185cb8ac8503e9267e
634a62185cb8ac8503e9267e
Assisted Dip
Assisted Dip - Pin loaded - Wide Grip
3
3
1
3
m 
0
s
 rest
6431254c2100956e1cd91cbc
6431254c2100956e1cd91cbc
Lateral Raise
Lateral Raise - Pin loaded - Standing Multi Flight
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
64071a2d9778d1b994258642
64071a2d9778d1b994258642
Cable Tricep Extension
Cable Tricep Extension - Cable - Short Straight Bar
3
3
1
3
m 
0
s
 rest
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