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":"Tricep Extension","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"63a03fad3990992866a6ad08","workoutExerciseItemID":"63a03fad3990992866a6ad08","workoutExerciseFullName":"Tricep Extension"}],[{"exerciseName":"Bench Press","exerciseNotes":"","sets":4,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"634a62185cb8aceaa4e925c5","workoutExerciseItemID":"634a62185cb8aceaa4e925c5","workoutExerciseFullName":"Bench Press"}],[{"exerciseName":"Military Press (DB)","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"66553b2a83cf99d09ae856f8","workoutExerciseItemID":"66553b2a83cf99d09ae856f8","workoutExerciseFullName":"Military Press (DB)"}]]

Push v1

Push v1

6736a3cfa9b48c4171da92f7

Play Button
Tricep Extension
 sets
 kg
 reps 
 rest
Notes
63a03fad3990992866a6ad08
Dumbbell
Tricep Extension
Notes:
Key Points:
  • Raise the weight onto your shoulder and use an overlapped grip.
  • With the dumbbell behind your head, extend your elbows upwards.
  • Slowly bend the elbows to about 90 degrees then repeat.
Common Mistakes:
  • Leaning back too far.
  • Elbows pointing too far outwards.
  • Rushing repetitions.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Triceps
Triceps brachii
Secondary Muscles
Tricep Extension - Dumbbell - Standing muscle groups
Play Button
Bench Press
 sets
 kg
 reps 
 rest
Notes
634a62185cb8aceaa4e925c5
Plate loaded
Bench Press
Notes:
Key Points:
  • Grip the bar at slightly wider than shoulder width apart.
  • Extend your arms, holding the bar above your mid chest.
  • 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 pointed 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 - Plate loaded muscle groups
Play Button
Military Press (DB)
 sets
 kg
 reps 
 rest
Notes
66553b2a83cf99d09ae856f8
Dumbbell
Military Press (DB)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set dumbbells slightly above your shoulders
  2. Take a deep breath in and draw your belly button toward your spine (remove any arch in your low back)
  3. Holding that neutral spine alignment, perform the pressing motion directly upward
  4. In a controlled manner, lower the weight back toward the shoulder before performing another rep
Where you should 'feel it':
Primary Muscles:
Shoulders
Deltoids
Secondary Muscles
Triceps,Chest
Military Press (DB) muscle groups
63a03fad3990992866a6ad08
63a03fad3990992866a6ad08
Tricep Extension
Tricep Extension - Dumbbell - Standing
3
3
1
3
m 
0
s
 rest
634a62185cb8aceaa4e925c5
634a62185cb8aceaa4e925c5
Bench Press
Bench Press - Plate loaded
3
3
1
3
m 
0
s
 rest
66553b2a83cf99d09ae856f8
66553b2a83cf99d09ae856f8
Military Press (DB)
Military Press (DB)
3
3
1
3
m 
0
s
 rest
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