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","exerciseNotes":"make sure you are doing a weight that is pushing yourself,you should pratically going until failure or until you are sure you wouldn't be able to complete another rep. Keep your bench 2 setting up from the bottom. ","sets":2,"exercises":[{"measure":"Lbs","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"3","reps":"7-9"},{"measure":"Lbs","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"3","reps":"7-9"}],"guideID":"64312557c5d0935cf4f47071","workoutExerciseItemID":"64312557c5d0935cf4f47071","workoutExerciseFullName":"Incline Chest Press"}],[{"exerciseName":"Chest Fly","exerciseNotes":"allow your wrists to come in on the eccentric and bring them forward during the concentric","sets":2,"exercises":[{"measure":"Lbs","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"3","reps":"8-12"},{"measure":"Lbs","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"3","reps":"8-12"}],"guideID":"634a62185cb8ace0e3e92639","workoutExerciseItemID":"634a62185cb8ace0e3e92639","workoutExerciseFullName":"Chest Fly"}],[{"exerciseName":"Cable Lateral Raise","exerciseNotes":"If available I suggest you use cuffs around the wrists.","sets":2,"exercises":[{"measure":"Lbs","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"3","reps":"10-12"},{"measure":"Lbs","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"3","reps":"10-12"}],"guideID":"64071a2b7a04eb4c6db76261","workoutExerciseItemID":"64071a2b7a04eb4c6db76261","workoutExerciseFullName":"Cable Lateral Raise"}],[{"exerciseName":"Cable Tricep Extension","exerciseNotes":"Don't let your shoulders take over and do the work for you. If your form breaks down a little towards the end of your set don't let it stop you from pushing until failure.","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":"64071a2ea1312e1d3545949f","workoutExerciseItemID":"64071a2ea1312e1d3545949f","workoutExerciseFullName":"Cable Tricep Extension"}],[{"exerciseName":"Cable Crunch","exerciseNotes":"make sure your getting the full ROM to ensure the abs are the primary movers. If you have a good crunch machine I would substitute it over this for more stability.","sets":1,"exercises":[{"measure":"Lbs","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"3","reps":"6-9"}],"guideID":"64071a2c7a04ebb381b763d3","workoutExerciseItemID":"64071a2c7a04ebb381b763d3","workoutExerciseFullName":"Cable Crunch"}]]

PUSH DAY A

PUSH DAY A
0 mins

Focusing on building the fundamentals needed to succeed as a long term lifter

6771ae29933fa46d66252d20

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
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 Lateral Raise
 sets
 kg
 reps 
 rest
Notes
64071a2b7a04eb4c6db76261
Cable
Cable Lateral Raise
Notes:
Key Points:
  • Grab the opposite grips to cross the cables.
  • 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
Cable Lateral Raise - Cable - D-Handle 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
Play Button
Cable Crunch
 sets
 kg
 reps 
 rest
Notes
64071a2c7a04ebb381b763d3
Cable
Cable Crunch
Notes:
Key Points:
  • Kneeling, grab the rope & position it besides your neck.
  • Crunch down towards your knees as far as comfortable.
  • Return until torso is straight then repeat.
Common Mistakes:
  • Using arms to pull down the weight.
  • Rushing repetitions.
  • Using momentum on the way back up.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Abs
Rectus abdominis
Secondary Muscles
Cable Crunch - Cable - Tricep Rope muscle groups
64312557c5d0935cf4f47071
64312557c5d0935cf4f47071
Incline Chest Press
Incline Chest Press - Plate loaded
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
64071a2b7a04eb4c6db76261
64071a2b7a04eb4c6db76261
Cable Lateral Raise
Cable Lateral Raise - Cable - D-Handle
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
64071a2c7a04ebb381b763d3
64071a2c7a04ebb381b763d3
Cable Crunch
Cable Crunch - Cable - Tricep Rope
3
3
1
3
m 
0
s
 rest
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