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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Sarah's Legs Day

Sarah's Legs Day
45 mins

First Push Workout

67209b83cebfd6a9fa5639a1

Play Button
Preacher Curls
 sets
 kg
 reps 
 rest
Notes
634a62185cb8acef1fe92594
Plate loaded
Preacher Curls
Notes:
Key Points:
  • Place upper triceps and chest against the padding and the corner of the pad in your armpits. 
  • Curl the weight up until it is in line with your shoulders.
  • Slowly lowering the weight back down until your arms are almost fully straightened.
Common Mistakes:
  • Leaning back to help pull the weight upwards.
  • Wrists are bent and out of alignment with forearms.
  • Elbows pointing too far outward.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Biceps
Biceps brachii
Secondary Muscles
Preacher Curls - Plate loaded - EZ Curl Bar muscle groups
Play Button
Chin Up
 sets
 kg
 reps 
 rest
Notes
66531e5216b44cfbd841d111
Bodyweight
Chin Up
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Pull chin over bar, engage lats. Mistakes: Using momentum, not engaging lats fully.

Where you should 'feel it':
Primary Muscles:
Lats, Biceps
Latissimus Dorsi, Biceps Brachii
Secondary Muscles
Forearms, Abs
Chin Up muscle groups
634a62185cb8acef1fe92594
634a62185cb8acef1fe92594
Preacher Curls
Preacher Curls - Plate loaded - EZ Curl Bar
3
3
1
3
m 
0
s
 rest
66531e5216b44cfbd841d111
66531e5216b44cfbd841d111
Chin Up
Chin Up
3
3
1
3
m 
0
s
 rest
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