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":"Military Press","exerciseNotes":"YOU'RE NICE AND FRESH! Go heavy for 2 top sets.","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"653647405cb8fcbcac41669d","workoutExerciseItemID":"653647405cb8fcbcac41669d","workoutExerciseFullName":"Military Press"}],[{"exerciseName":"Shoulder Press (Isolated)","exerciseNotes":"Now go slightly lighter than usual. Big stimulus on the previous exercise, we are here to BURN! USE A MACHINE","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"15","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"15","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"15","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"65291ce492be95a3d4970d41","workoutExerciseItemID":"65291ce492be95a3d4970d41","workoutExerciseFullName":"Shoulder Press (Isolated)"}],[{"exerciseName":"Inclined Lateral Raises","exerciseNotes":"REP IT OUT! KEEP IT LIGHT! If you are not forced to stop the set because of lactic acid (burning pain) in the shoulder, you have NOT done this correctly.","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"20","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"20","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"20","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"66d96cf5fe788985cdab799e","workoutExerciseItemID":"66d96cf5fe788985cdab799e","workoutExerciseFullName":"Inclined Lateral Raises"}],[{"exerciseName":"Rear Delt Fly","exerciseNotes":"Similar to previous exercises! ENGAGE YOUR MID BACK TO STABILISE YOUR SCAPULA!","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"15","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"15","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"15","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"634a62185cb8ac39c4e925d7","workoutExerciseItemID":"634a62185cb8ac39c4e925d7","workoutExerciseFullName":"Rear Delt Fly"}],[{"exerciseName":"Chest Dips","exerciseNotes":"BODYWEIGHT!","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"AMRAP","reps":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"AMRAP","reps":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"634a62185cb8ac0401e92683","workoutExerciseItemID":"634a62185cb8ac0401e92683","workoutExerciseFullName":"Chest Dips"}],{"Super Set":[{"exerciseName":"Skull Crushers","exerciseNotes":"*superset exercise #1* NO REST DURING SUPERSET ONLY AFTER","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"6548b6696725371193809bdd","workoutExerciseItemID":"6548b6696725371193809bdd","workoutExerciseFullName":"Skull Crushers"},{"exerciseName":"Cable Tricep Extension","exerciseNotes":"*superset exercise #2* USE A STRAIGHT BAR. NO REST DURING SUPERSET ONLY AFTER.","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":"64071a2ea1312e1d3545949f","workoutExerciseItemID":"64071a2ea1312e1d3545949f","workoutExerciseFullName":"Cable Tricep Extension"}]}]

SHOULDER & TRICEPS ^

SHOULDER & TRICEPS ^
1 hour 15 mins

WIDTH

6707824538708641d0c9f612

Play Button
Military Press
2
 sets
 kg
8
 Reps
2:00
 rest
YOU'RE NICE AND FRESH! Go heavy for 2 top sets.
653647405cb8fcbcac41669d
Barbell
Military Press
0 seconds of 51 secondsVolume 90%
Press shift question mark to access a list of keyboard shortcuts
00:00
00:51
00:51
 
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
Shoulder Press (Isolated)
3
 sets
 kg
15
 Reps
2:00
 rest
Now go slightly lighter than usual. Big stimulus on the previous exercise, we are here to BURN! USE A MACHINE
65291ce492be95a3d4970d41
Pin loaded
Shoulder Press (Isolated)
0 seconds of 43 secondsVolume 90%
Press shift question mark to access a list of keyboard shortcuts
00:00
00:43
00:43
 
Notes:
Key Points:

  • Ensure that the grips are just above your shoulders.

  • Press upwards by driving your biceps towards your ears.

  • Lower the weight down in a controlled manner and avoid the weights clashing.

Common Mistakes:

  • Back losing contact with the pad.

  • Wrists bend out of line with forearms.

  • Feet coming off the ground.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Shoulders
Deltoids
Secondary Muscles
Triceps, Traps
Shoulder Press - Pin loaded - Isolated muscle groups
Play Button
Inclined Lateral Raises
3
 sets
 kg
20
 Reps
2:00
 rest
REP IT OUT! KEEP IT LIGHT! If you are not forced to stop the set because of lactic acid (burning pain) in the shoulder, you have NOT done this correctly.
66d96cf5fe788985cdab799e
Dumbbell
Inclined Lateral Raises
0 seconds of 2 secondsVolume 90%
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00:00
00:02
00:02
 
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Shoulders
Deltoids
Secondary Muscles
Traps,Lower Back
Inclined Lateral Raises muscle groups
Play Button
Rear Delt Fly
3
 sets
 kg
15
 Reps
2:00
 rest
Similar to previous exercises! ENGAGE YOUR MID BACK TO STABILISE YOUR SCAPULA!
634a62185cb8ac39c4e925d7
Pin loaded
Rear Delt Fly
0 seconds of 51 secondsVolume 90%
Press shift question mark to access a list of keyboard shortcuts
00:00
00:51
00:51
 
Notes:
Key Points:
  • Adjust the arms to be straight in front of you when your chest is agains the padding.
  • Using the horizontal grips, spread the handles backwards until your arms are in line with your shoulders.
  • Slowly retract to the starting position.
Common Mistakes:
  • Spreading your arms backward beyond your shoulders.
  • Straightening the arms, keep them slightly bent.
  • Using the vertical grips instead of the horizontal.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Shoulders
Deltoids
Secondary Muscles
Traps
Rear Delt Fly - Pin loaded - Handles muscle groups
Play Button
Chest Dips
2
 sets
 kg
AMRAP
2:00
 rest
BODYWEIGHT!
634a62185cb8ac0401e92683
Bodyweight
Chest Dips
0 seconds of 43 secondsVolume 90%
Press shift question mark to access a list of keyboard shortcuts
00:00
00:43
00:43
 
Notes:
Key Points:
  • Adjust handles outwards and grip the handles with your arms almost fully extended. 
  • Lean slightly forward with your shoulders retracted. 
  • Lower yourself until your arms are bent at 90 degrees then push back up to the start position.
Common Mistakes:
  • Swinging or using momentum. 
  • Being too straight up or excessive leaning forward. 
  • Hands being positioned in front of the chest.

 

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Chest
Pectoralis Major
Secondary Muscles
Shoulders, Triceps
Chest Dips - Bodyweight - Wide Grip muscle groups
Super Set
Play Button
Skull Crushers
3
 sets
 kg
8
 Reps
0:00
 rest
*superset exercise #1* NO REST DURING SUPERSET ONLY AFTER
6548b6696725371193809bdd
Dumbbell
Skull Crushers
0 seconds of 36 secondsVolume 90%
Press shift question mark to access a list of keyboard shortcuts
00:00
00:36
00:36
 
Notes:
Key Points:

  • Lie flat on a bench, with your arms straight over your shoulders, holding dumbbells.

  • Bend your elbows until your arms are bent at approximately 90 degrees. 

  • Extend your elbows back to the start position and repeat.

Common Mistakes:

  • Moving elbows around.

  • Using excessive momentum.

  • Rushing repetitions.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Triceps
Triceps brachii
Secondary Muscles
Skull Crushers - Dumbbell muscle groups
Play Button
Cable Tricep Extension
3
 sets
 kg
12
 Reps
2:00
 rest
*superset exercise #2* USE A STRAIGHT BAR. NO REST DURING SUPERSET ONLY AFTER.
64071a2ea1312e1d3545949f
Cable
Cable Tricep Extension
0 seconds of 49 secondsVolume 90%
Press shift question mark to access a list of keyboard shortcuts
00:00
00:49
00:49
 
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
653647405cb8fcbcac41669d
653647405cb8fcbcac41669d
Military Press
YOU'RE NICE AND FRESH! Go heavy for 2 top sets.
Military Press - Barbell
3
3
1
2m 0s rest
2
2m 0s rest
65291ce492be95a3d4970d41
65291ce492be95a3d4970d41
Shoulder Press (Isolated)
Now go slightly lighter than usual. Big stimulus on the previous exercise, we are here to BURN! USE A MACHINE
Shoulder Press - Pin loaded - Isolated
3
3
1
2m 0s rest
2
2m 0s rest
3
2m 0s rest
66d96cf5fe788985cdab799e
66d96cf5fe788985cdab799e
Inclined Lateral Raises
REP IT OUT! KEEP IT LIGHT! If you are not forced to stop the set because of lactic acid (burning pain) in the shoulder, you have NOT done this correctly.
Inclined Lateral Raises
3
3
1
2m 0s rest
2
2m 0s rest
3
2m 0s rest
634a62185cb8ac39c4e925d7
634a62185cb8ac39c4e925d7
Rear Delt Fly
Similar to previous exercises! ENGAGE YOUR MID BACK TO STABILISE YOUR SCAPULA!
Rear Delt Fly - Pin loaded - Handles
3
3
1
2m 0s rest
2
2m 0s rest
3
2m 0s rest
634a62185cb8ac0401e92683
634a62185cb8ac0401e92683
Chest Dips
BODYWEIGHT!
Chest Dips - Bodyweight - Wide Grip
3
3
1
2m 0s rest
2
2m 0s rest
Super Set
6548b6696725371193809bdd
6548b6696725371193809bdd
Skull Crushers
*superset exercise #1* NO REST DURING SUPERSET ONLY AFTER
Skull Crushers - Dumbbell
3
3
1
0m 0s rest
2
0m 0s rest
3
0m 0s rest
64071a2ea1312e1d3545949f
64071a2ea1312e1d3545949f
Cable Tricep Extension
*superset exercise #2* USE A STRAIGHT BAR. NO REST DURING SUPERSET ONLY AFTER.
Cable Tricep Extension - Cable - Tricep Rope
3
3
1
2m 0s rest
2
2m 0s rest
3
2m 0s rest
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