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!
1 hour

By Sarah! Chest + Tri's

677f7598e52fdde579c89a4d

Play Button
Bench Press
 sets
 kg
 reps 
 rest
Notes
6433aec3f8c0b081a18e0b6e
Smith
Bench Press
Notes:
Key Points:
  • Grip the bar at slightly wider than shoulder width apart.
  • Start with the arms extended, holding the bar above your mid chest.
  • Unlock and lower at a controlled speed down to your chest then press back up to the starting position.
Common Mistakes:
  • Bouncing the bar off your chest.
  • Having elbows flared outwards in line with the shoulders.
  • Wrists losing alignment with forearms.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Chest
Pectoralis Major
Secondary Muscles
Shoulders, Triceps
Bench Press - Smith 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
Military Press
 sets
 kg
 reps 
 rest
Notes
653647405cb8fcbcac41669d
Barbell
Military Press
Notes:
Key Points:

  • Stand straight holding the bar up at shoulder height.

  • Press the bar straight up until your elbows are almost fully extended.

  • Slowly lower down until you're at a 90 degree bend in the elbows and repeat.

Common Mistakes:

  • Elbows being behind your hips.

  • Arching your back too much.

  • Using legs for excessive momentum.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Shoulders
Deltoids
Secondary Muscles
Triceps, Abs
Military Press - Barbell 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
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
6433aec3f8c0b081a18e0b6e
6433aec3f8c0b081a18e0b6e
Bench Press
Bench Press - Smith
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
653647405cb8fcbcac41669d
653647405cb8fcbcac41669d
Military Press
Military Press - Barbell
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
634a62185cb8ace0e3e92639
634a62185cb8ace0e3e92639
Chest Fly
Chest Fly - Pin loaded - Handles
3
3
1
3
m 
0
s
 rest
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