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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SHOULDER & TRICEPS ^

SHOULDER & TRICEPS ^
1 hour 15 mins

WIDTH

6707824538708641d0c9f612

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
Shoulder Press (Isolated)
 sets
 kg
 reps 
 rest
Notes
65291ce492be95a3d4970d41
Pin loaded
Shoulder Press (Isolated)
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
 sets
 kg
 reps 
 rest
Notes
66d96cf5fe788985cdab799e
Dumbbell
Inclined Lateral Raises
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
 sets
 kg
 reps 
 rest
Notes
634a62185cb8ac39c4e925d7
Pin loaded
Rear Delt Fly
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
 sets
 kg
 reps 
 rest
Notes
634a62185cb8ac0401e92683
Bodyweight
Chest Dips
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
Play Button
Skull Crushers
 sets
 kg
 reps 
 rest
Notes
6548b6696725371193809bdd
Dumbbell
Skull Crushers
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
 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
653647405cb8fcbcac41669d
653647405cb8fcbcac41669d
Military Press
Military Press - Barbell
3
3
1
3
m 
0
s
 rest
65291ce492be95a3d4970d41
65291ce492be95a3d4970d41
Shoulder Press (Isolated)
Shoulder Press - Pin loaded - Isolated
3
3
1
3
m 
0
s
 rest
66d96cf5fe788985cdab799e
66d96cf5fe788985cdab799e
Inclined Lateral Raises
Inclined Lateral Raises
3
3
1
3
m 
0
s
 rest
634a62185cb8ac39c4e925d7
634a62185cb8ac39c4e925d7
Rear Delt Fly
Rear Delt Fly - Pin loaded - Handles
3
3
1
3
m 
0
s
 rest
634a62185cb8ac0401e92683
634a62185cb8ac0401e92683
Chest Dips
Chest Dips - Bodyweight - Wide Grip
3
3
1
3
m 
0
s
 rest
6548b6696725371193809bdd
6548b6696725371193809bdd
Skull Crushers
Skull Crushers - Dumbbell
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
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