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":"Bench Press","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"}],"guideID":"634a62185cb8aceaa4e925c5","workoutExerciseItemID":"634a62185cb8aceaa4e925c5","workoutExerciseFullName":"Bench Press"}],[{"exerciseName":"Assisted Dip","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"}],"guideID":"634a62185cb8ac8503e9267e","workoutExerciseItemID":"634a62185cb8ac8503e9267e","workoutExerciseFullName":"Assisted Dip"}],[{"exerciseName":"Dumbbell Bench Press","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"}],"guideID":"63a2f61f208c7d1a77cd513a","workoutExerciseItemID":"63a2f61f208c7d1a77cd513a","workoutExerciseFullName":"Dumbbell Bench Press"}]]

Test

Test

6755398955da5a5e127e9bc5

Play Button
Bench Press
 sets
 kg
 reps 
 rest
Notes
634a62185cb8aceaa4e925c5
Plate loaded
Bench Press
Notes:
Key Points:
  • Grip the bar at slightly wider than shoulder width apart.
  • Extend your arms, holding the bar above your mid chest.
  • Lower at a controlled speed down to your chest then press back up to the starting position.
Common Mistakes:
  • Bouncing the bar off your chest.
  • Having elbows pointed outwards in line with the shoulders. 
  • Wrists losing alignment with forearms.

 

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Chest
Pectoralis Major
Secondary Muscles
Shoulders, Triceps
Bench Press - Plate loaded muscle groups
Play Button
Assisted Dip
 sets
 kg
 reps 
 rest
Notes
634a62185cb8ac8503e9267e
Pin loaded
Assisted Dip
Notes:
Key Points:
  • Select the weight to assist you, then grip the handles and place on your knees in line with the hands.
  • Leaning slightly forward, lower yourself until your arms are bent at 90 degrees. 
  • Push back up until your arms are almost fully extended, then repeat.
Common Mistakes:
  • Being too straight or leaning too far forward. 
  • Hands being positioned in front of the chest. 
  • Having shoulder up instead of retracted back and down.

 

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Chest, Triceps
Pectoralis Major, Triceps brachii
Secondary Muscles
Shoulders
Assisted Dip - Pin loaded - Wide Grip muscle groups
Play Button
Dumbbell Bench Press
 sets
 kg
 reps 
 rest
Notes
63a2f61f208c7d1a77cd513a
Dumbbell
Dumbbell Bench Press
Notes:
Key Points:
  • Lie down on a flat 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:
  • Hips coming off of the bench.
  • Elbows flared at 90 degrees.
  • Wrists out of line with forearms.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Chest
Pectoralis Major
Secondary Muscles
Shoulders, Triceps
Dumbbell Bench Press - Dumbbell muscle groups
634a62185cb8aceaa4e925c5
634a62185cb8aceaa4e925c5
Bench Press
Bench Press - Plate loaded
3
3
1
3
m 
0
s
 rest
634a62185cb8ac8503e9267e
634a62185cb8ac8503e9267e
Assisted Dip
Assisted Dip - Pin loaded - Wide Grip
3
3
1
3
m 
0
s
 rest
63a2f61f208c7d1a77cd513a
63a2f61f208c7d1a77cd513a
Dumbbell Bench Press
Dumbbell Bench Press - Dumbbell
3
3
1
3
m 
0
s
 rest
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