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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Shoulders, Chest & Triceps😎

Shoulders, Chest & Triceps😎
0 mins

A shoulder, chest and tris workout designed to build strength and muscle. Make sure to warmup before and cool down after finishing the workout. Warmup 5-10 mins (dynamic stretching, band pullaparts, around the worlds)

67df8bf85a79b683631d99ac

Play Button
Pull Up
 sets
 kg
 reps 
 rest
Notes
64f716d4e65eb686508eb3ce
Bodyweight
Pull Up
Notes:
Key Points:

  • Hang from the bar with an overhand grip, spaced just wider than shoulder width.

  • Pull up by brining your elbows to the back of the hips until chin is level with bar.

  • Slowly lower back to start position and repeat.

Common Mistakes:

  • Swinging to get up.

  • Dropping on the way down.

  • Uneven grip.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Biceps, Lats
Biceps brachii, Latissimus Dorsi
Secondary Muscles
Traps, Abs
Pull Up - Bodyweight muscle groups
Play Button
2DB Shoulder Press (Seated, Back Supported)
 sets
 kg
 reps 
 rest
Notes
66531e4d7041b64fc00c0c5b
Dumbbell
2DB Shoulder Press (Seated, Back Supported)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Keep back against support, press evenly. Mistakes: Overarching back, uneven press.

Where you should 'feel it':
Primary Muscles:
Shoulders
Deltoids
Secondary Muscles
Triceps
2DB Shoulder Press (Seated, Back Supported) muscle groups
Play Button
Dumbbell Incline Bench Press
 sets
 kg
 reps 
 rest
Notes
63a2f62150fde014c0664aec
Dumbbell
Dumbbell Incline Bench Press
Notes:
Key Points:
  • Lie down on 30-45 degree bench with your elbows flared out at 45 degrees.
  • Extend your elbows out until they're almost straightened.
  • Bend your elbows back down to the start position and repeat.
Common Mistakes:
  • Elbows flared at 90 degrees.
  • Wrists out of line with forearms.
  • Hips coming off of the bench.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Chest
Pectoralis Major
Secondary Muscles
Shoulders, Triceps
Dumbbell Incline Bench Press - Dumbbell muscle groups
Play Button
2DB Lateral Raise
 sets
 kg
 reps 
 rest
Notes
66531e4c8592e088c9732540
Dumbbell
2DB Lateral Raise
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Lift to shoulder height, control the descent. Mistakes: Swinging weights, lifting too high.

Where you should 'feel it':
Primary Muscles:
Shoulders
Deltoids
Secondary Muscles
Traps
2DB Lateral Raise 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
Play Button
Upright Row
 sets
 kg
 reps 
 rest
Notes
64957ea2a98d75d68b35bd08
Cable
Upright Row
Notes:
Key Points:
  • Adjust the cable to be as low as possible, then step back with the bar.
  • Raise your elbows until the bar is roughly at chin height.
  • Slowly lower back down to the start position and repeat.
Common Mistakes:
  • Bringing elbows too high up.
  • Rushing repetitions.
  • Having arms too far out in front of you.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Shoulders, Traps
Deltoids, Trapezius
Secondary Muscles
Upright Row - Cable - Short Straight Bar 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
64f716d4e65eb686508eb3ce
64f716d4e65eb686508eb3ce
Pull Up
Pull Up - Bodyweight
3
3
1
3
m 
0
s
 rest
66531e4d7041b64fc00c0c5b
66531e4d7041b64fc00c0c5b
2DB Shoulder Press (Seated, Back Supported)
2DB Shoulder Press (Seated, Back Supported)
3
3
1
3
m 
0
s
 rest
63a2f62150fde014c0664aec
63a2f62150fde014c0664aec
Dumbbell Incline Bench Press
Dumbbell Incline Bench Press - Dumbbell
3
3
1
3
m 
0
s
 rest
66531e4c8592e088c9732540
66531e4c8592e088c9732540
2DB Lateral Raise
2DB Lateral Raise
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
64957ea2a98d75d68b35bd08
64957ea2a98d75d68b35bd08
Upright Row
Upright Row - Cable - Short Straight Bar
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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