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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Push day

Push day

6741272dca079e659e3933cc

Play Button
Dumbbell Incline Bench Press
 sets
 kg
 reps 
 rest
Notes
63a2f62150fde014c0664aec
Dumbbell
Dumbbell Incline Bench Press
Notes:
Key Points:
  • Lie down on 30-45 degree bench with your elbows flared out at 45 degrees.
  • Extend your elbows out until they're almost straightened.
  • Bend your elbows back down to the start position and repeat.
Common Mistakes:
  • Elbows flared at 90 degrees.
  • Wrists out of line with forearms.
  • Hips coming off of the bench.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Chest
Pectoralis Major
Secondary Muscles
Shoulders, Triceps
Dumbbell Incline Bench Press - Dumbbell muscle groups
Play Button
Cable Chest Fly
 sets
 kg
 reps 
 rest
Notes
64071a2b47883116c94e9b4c
Cable
Cable Chest Fly
Notes:
Key Points:
  • Adjust to shoulder height and grab grips.
  • Push hands in a wide arc until they almost meet.
  • Slowly retract in the same arc back to start and repeat.
Common Mistakes:
  • Elbows coming too far behind shoulders.
  • Pressing instead of using an arc motion.
  • Swaying body for momentum.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Chest
Pectoralis Major
Secondary Muscles
Shoulders
Cable Chest Fly - Cable - D-Handle muscle groups
Play Button
Shoulder Press
 sets
 kg
 reps 
 rest
Notes
634a62185cb8ac2a02e9265d
Pin loaded
Shoulder Press
Notes:
Key Points:
  • Ensure that the grips are just above your shoulders.
  • Press upwards by driving your biceps towards your ears.
  • Lower the weight down in a controlled manner and avoid the weights clashing.
Common Mistakes:
  • Back losing contact with the pad.
  • Wrists bend out of line with forearms.
  • Feet coming off the ground.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Shoulders
Deltoids
Secondary Muscles
Triceps, Traps
Shoulder Press - Pin loaded 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
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
Bicep Curl
 sets
 kg
 reps 
 rest
Notes
64f7169eb278972a21fe652c
Dumbbell
Bicep Curl
Notes:
Key Points:

  • Stand straight holding the dumbbells by your sides, palms facing forward.

  • 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.

  • Elbows moving around too much.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Biceps
Biceps brachii
Secondary Muscles
Bicep Curl - Dumbbell muscle groups
Play Button
Cable Tricep Extension
 sets
 kg
 reps 
 rest
Notes
64071a2ea1312e1d3545949f
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 - Tricep Rope muscle groups
63a2f62150fde014c0664aec
63a2f62150fde014c0664aec
Dumbbell Incline Bench Press
Dumbbell Incline Bench Press - Dumbbell
3
3
1
3
m 
0
s
 rest
64071a2b47883116c94e9b4c
64071a2b47883116c94e9b4c
Cable Chest Fly
Cable Chest Fly - Cable - D-Handle
3
3
1
3
m 
0
s
 rest
634a62185cb8ac2a02e9265d
634a62185cb8ac2a02e9265d
Shoulder Press
Shoulder Press - Pin loaded
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
634a62185cb8ac39c4e925d7
634a62185cb8ac39c4e925d7
Rear Delt Fly
Rear Delt Fly - Pin loaded - Handles
3
3
1
3
m 
0
s
 rest
64f7169eb278972a21fe652c
64f7169eb278972a21fe652c
Bicep Curl
Bicep Curl - Dumbbell
3
3
1
3
m 
0
s
 rest
64071a2ea1312e1d3545949f
64071a2ea1312e1d3545949f
Cable Tricep Extension
Cable Tricep Extension - Cable - Tricep Rope
3
3
1
3
m 
0
s
 rest
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