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 A

PUSH DAY A
0 mins

This Push day will cover chest/tris/shoulders, as well as incorporating some quad volume in order to increase frequency.

676f1c13215447b22bc22291

Play Button
Leg Extension
 sets
 kg
 reps 
 rest
Notes
634a62185cb8acdef8e92679
Pin loaded
Leg Extension
Notes:
Key Points:
  • Ensure your knees bend over the bench and the lower pad is against your lower shins.
  • Extend your legs to a point just before they are fully straightened.
  • Lower back to the starting point in a controlled manner.
Common Mistakes:
  • Extending the legs fully.
  • Feet pointing too far outwards or inwards.
  • Using momentum to bring the weight up or down.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Quads
Quadriceps
Secondary Muscles
Leg Extension - Pin loaded muscle groups
Play Button
Incline Chest Press
 sets
 kg
 reps 
 rest
Notes
64312557c5d0935cf4f47071
Plate loaded
Incline Chest Press
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 being positioned higher than hands.
  • Wrists losing alignment with forearms.
  • Back losing contact with the padding.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Chest
Pectoralis Major
Secondary Muscles
Shoulders, Triceps
Incline Chest Press - Plate loaded muscle groups
Play Button
Shoulder Press
 sets
 kg
 reps 
 rest
Notes
634a62185cb8ac84dbe9267c
Plate 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 - Plate loaded - Hinge Lower 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
634a62185cb8acdef8e92679
634a62185cb8acdef8e92679
Leg Extension
Leg Extension - Pin loaded
3
3
1
3
m 
0
s
 rest
64312557c5d0935cf4f47071
64312557c5d0935cf4f47071
Incline Chest Press
Incline Chest Press - Plate loaded
3
3
1
3
m 
0
s
 rest
634a62185cb8ac84dbe9267c
634a62185cb8ac84dbe9267c
Shoulder Press
Shoulder Press - Plate loaded - Hinge Lower
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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