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 Workout

Push Day Workout
60 mins

The first of three workouts throughout a 3-day training split. A beginner Push Day workout, targeting the primary "pushing" muscles. This workout includes compound movements that engage the chest, shoulders and triceps muscles.

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Play Button
Dumbbell Bench Press
 sets
 kg
 reps 
 rest
Notes
63a2f61f208c7d1a77cd513a
Dumbbell
Dumbbell Bench Press
Notes:
Key Points:
  • Lie down on a flat 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:
  • Hips coming off of the bench.
  • Elbows flared at 90 degrees.
  • Wrists out of line with forearms.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Chest
Pectoralis Major
Secondary Muscles
Shoulders, Triceps
Dumbbell Bench Press - Dumbbell muscle groups
Play Button
Seated Shoulder Press
 sets
 kg
 reps 
 rest
Notes
6433aec4aed255cc635596d0
Smith
Seated Shoulder Press
Notes:
Key Points:
  • Stand straight holding the dumbbells up at shoulder height.
  • Press the weights 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.
  • Clashing the weight at the top.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Shoulders
Deltoids
Secondary Muscles
Seated Shoulder Press - Smith muscle groups
Play Button
Incline Bench Press
 sets
 kg
 reps 
 rest
Notes
6433dd6a8b0b8b1a990acf60
Plate loaded
Incline Bench Press
Notes:
Key Points:
  • Lie with you back flat on the bench with the handles in line with your lower chest.
  • Grip the handles evenly and extend your arms, keeping elbows tucked at approximately 45 degrees.
  • Slowly lower back down to the start position and repeat.
Common Mistakes:
  • Fully locking out the arms during repetitions.
  • Having elbows flare out at 90 degrees.
  • Using momentum on the way down.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Chest
Pectoralis Major
Secondary Muscles
Shoulders, Triceps
Incline Bench 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
Seated Lateral Raise
 sets
 kg
 reps 
 rest
Notes
63bfed0685427e21e3e6e8df
Pin loaded
Seated Lateral Raise
Notes:
Key Points:
  • Sit down so your shoulders are aligned with the pivot points.
  • Gripping the handles, raise your elbows up to shoulder height.
  • Slowly lower to just before the starting position and repeat.
Common Mistakes:
  • Using the wrists to lift the weights.
  • Using momentum on the way down.
  • Having shoulders too far above or below pivot points.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Shoulders
Deltoids
Secondary Muscles
Traps
Seated Lateral Raise - Pin loaded - Lever 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
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
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
63a2f61f208c7d1a77cd513a
63a2f61f208c7d1a77cd513a
Dumbbell Bench Press
Dumbbell Bench Press - Dumbbell
3
3
1
3
m 
0
s
 rest
6433aec4aed255cc635596d0
6433aec4aed255cc635596d0
Seated Shoulder Press
Seated Shoulder Press - Smith
3
3
1
3
m 
0
s
 rest
6433dd6a8b0b8b1a990acf60
6433dd6a8b0b8b1a990acf60
Incline Bench Press
Incline Bench 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
63bfed0685427e21e3e6e8df
63bfed0685427e21e3e6e8df
Seated Lateral Raise
Seated Lateral Raise - Pin loaded - Lever
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
64071a2b7a04eb4c6db76261
64071a2b7a04eb4c6db76261
Cable Lateral Raise
Cable Lateral Raise - Cable - D-Handle
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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