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":"W4-L3-D2-Palm Push","exerciseNotes":"","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":"67145c1b14c39bfea0487086","workoutExerciseItemID":"67145c1b14c39bfea0487086","workoutExerciseFullName":"W4-L3-D2-Palm Push"}],[{"exerciseName":"W4-L3-D1-Driver Setup Head Behind","exerciseNotes":"","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":"67145c1bb12e46916c072630","workoutExerciseItemID":"67145c1bb12e46916c072630","workoutExerciseFullName":"W4-L3-D1-Driver Setup Head Behind"}],[{"exerciseName":"3 point row","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"65386f9ea9eac142635bb117","workoutExerciseItemID":"65386f9ea9eac142635bb117","workoutExerciseFullName":"3 point row"}],[{"exerciseName":"Bent Over Row","exerciseNotes":"","sets":4,"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":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"6548b65fdabc3313b0d01a61","workoutExerciseItemID":"6548b65fdabc3313b0d01a61","workoutExerciseFullName":"Bent Over Row"}],[{"exerciseName":"Lat Pullover","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"6548b66717b8ad9f2e988ce1","workoutExerciseItemID":"6548b66717b8ad9f2e988ce1","workoutExerciseFullName":"Lat Pullover"}],[{"exerciseName":"Plate Loaded Machine Rows - Handles","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"99","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"99","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"6695c2ddf7931e64a41cf6d1","workoutExerciseItemID":"6695c2ddf7931e64a41cf6d1","workoutExerciseFullName":"Plate Loaded Machine Rows - Handles"}]]

Test Drill

Test Drill
1 hour

Test Drill

67149c22a1b015909dcde0df

Play Button
Palm Push
 sets
 kg
 reps 
 rest
Notes
67145c1b14c39bfea0487086
Drill
Palm Push
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Secondary Muscles
W4-L3-D2-Palm Push muscle groups
Play Button
Driver Setup Head Behind
 sets
 kg
 reps 
 rest
Notes
67145c1bb12e46916c072630
Drill
Driver Setup Head Behind
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Secondary Muscles
W4-L3-D1-Driver Setup Head Behind muscle groups
Play Button
3 point row
 sets
 kg
 reps 
 rest
Notes
65386f9ea9eac142635bb117
KettleBell
3 point row
Notes:
Key Points:
  • Place hand on the bench and grip the kettlebell with the other hand.
  • With your back straight, pull your elbow back keeping the elbow tucked in.
  • Slowly lower back to the start position and repeat.
Common Mistakes:
  • Bending the back.
  • Using excessive momentum.
  • Elbow being too far out from body.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Lats, Traps
Latissimus Dorsi, Trapezius
Secondary Muscles
Biceps
3 point row - KettleBell muscle groups
Play Button
Bent Over Row
 sets
 kg
 reps 
 rest
Notes
6548b65fdabc3313b0d01a61
Dumbbell
Bent Over Row
Notes:
Key Points:

  • With dumbbells in each hand hinge forward as far as possible.

  • Bring the dumbbells towards your lower chest in a straight motion.

  • Slowly retract back to the start position and repeat.

Common Mistakes:

  • Using excessive momentum.

  • Rounding the back.

  • Pulling towards your neck.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Traps, Lats
Trapezius, Latissimus Dorsi
Secondary Muscles
Biceps
Bent Over Row - Dumbbell muscle groups
Play Button
Lat Pullover
 sets
 kg
 reps 
 rest
Notes
6548b66717b8ad9f2e988ce1
Dumbbell
Lat Pullover
Notes:
Key Points:

  • Holding a dumbbell lay down on a bench with your head at the end of the bench.

  • With a slight bend in the arms, lower the dumbbell back in an arc motion.

  • Lower until you feel a stretch in the lats then pull it back to the same arc to be over your chin.

Common Mistakes:

  • Having an inconsistent bend in the elbows.

  • Going too far past a strong stretch.

  • Rushing repetitions.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Chest, Triceps
Lat Pullover - Dumbbell muscle groups
Play Button
Plate Loaded Machine Rows - Handles - updated
 sets
 kg
 reps 
 rest
Notes
6695c2ddf7931e64a41cf6d1
Machine
Plate Loaded Machine Rows - Handles - updated
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Lats,Traps
Latissimus Dorsi,Trapezius
Secondary Muscles
Forearms
Plate Loaded Machine Rows - Handles - updated muscle groups
67145c1b14c39bfea0487086
67145c1b14c39bfea0487086
Palm Push
W4-L3-D2-Palm Push
3
3
1
3
m 
0
s
 rest
67145c1bb12e46916c072630
67145c1bb12e46916c072630
Driver Setup Head Behind
W4-L3-D1-Driver Setup Head Behind
3
3
1
3
m 
0
s
 rest
65386f9ea9eac142635bb117
65386f9ea9eac142635bb117
3 point row
3 point row - KettleBell
3
3
1
3
m 
0
s
 rest
6548b65fdabc3313b0d01a61
6548b65fdabc3313b0d01a61
Bent Over Row
Bent Over Row - Dumbbell
3
3
1
3
m 
0
s
 rest
6548b66717b8ad9f2e988ce1
6548b66717b8ad9f2e988ce1
Lat Pullover
Lat Pullover - Dumbbell
3
3
1
3
m 
0
s
 rest
6695c2ddf7931e64a41cf6d1
6695c2ddf7931e64a41cf6d1
Plate Loaded Machine Rows - Handles - updated
Plate Loaded Machine Rows - Handles - updated
3
3
1
3
m 
0
s
 rest
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.
utm_campaign