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 Workout Rest of the program Back

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SHOULDER & TRICEPS

SHOULDER & TRICEPS

45 mins

WIDTH

67b0295366ce7ad579f2e05a

653647405cb8fcbcac41669d

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

Inclined Lateral Raises

66d96cf5fe788985cdab799e

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

634a62185cb8ac39c4e925d7

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

634a62185cb8ac0401e92683

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

6548b6696725371193809bdd

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

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