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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Testing 2 divs - finalised

Testing 2 divs - finalised
1 hour

Testing 2 divs

671d9c378b38d756593bf431

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
Overhead Tricep Extension
 sets
 kg
 reps 
 rest
Notes
65291cbb0667ceb5ee30b079
Pin loaded
Overhead Tricep Extension
Notes:
Key Points:

  • Sit and grip the handles evenly.

  • Extend elbows until they're almost full straight.

  • Slowly retract to the start position and repeat.

Common Mistakes:

  • Back coming off padding.

  • Flaring elbows out too wide.

  • Using excessive momentum.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Triceps
Triceps brachii
Secondary Muscles
Overhead Tricep Extension - Pin loaded muscle groups
Play Button
Tricep Push Up
 sets
 kg
 reps 
 rest
Notes
64fb04c25169ad0346e135ad
Bodyweight
Tricep Push Up
Notes:
Key Points:

  • Place hands at shoulder width in line with the shoulders.

  • Push through your hands extending your elbows. Keep elbows tucked in.

  • Bend the elbows lowering yourself until your chest almost touches the bench and repeat.

Common Mistakes:

  • Flaring the elbows out at 90 degrees.

  • Arching you glutes upwards.

  • Dropping back and shoulders down too low.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Chest, Triceps
Pectoralis Major, Triceps brachii
Secondary Muscles
Abs
Tricep Push Up - Bodyweight muscle groups
Play Button
Pike Push Up
 sets
 kg
 reps 
 rest
Notes
64f716cc7f58f3c9f6b6d011
Bodyweight
Pike Push Up
Notes:
Key Points:

  • Get into a push up position then move your feet upwards to make a V with your body.

  • Bend your elbows until your chest almost reaches the floor.

  • Extend back up to the start position and repeat.

Common Mistakes:

  • Flaring the elbows out at 90 degrees.

  • Arching your back

  • Dropping back and shoulders down too low.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Triceps, Shoulders
Triceps brachii, Deltoids
Secondary Muscles
Abs, Traps, Chest
Pike Push Up - Bodyweight muscle groups
Play Button
Single Arm Half Kneel Row
 sets
 kg
 reps 
 rest
Notes
64957ea682fd0f4498977967
Cable
Single Arm Half Kneel Row
Notes:
Key Points:
  • Adjust the cable to the top, hold the grip in one hand and kneel.
  • Pull your elbow towards your hip until the grip is at your chest.
  • Slowly retract back to the start position and repeat.
Common Mistakes:
  • Swaying torso without control.
  • Using excessive momentum.
  • Having elbow come too wide from body.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Lats, Triceps, Biceps
Latissimus Dorsi, Triceps brachii, Biceps brachii
Secondary Muscles
Single Arm Half Kneel Row - Cable - Replaceable Single Cable muscle groups
6548b6696725371193809bdd
6548b6696725371193809bdd
Skull Crushers
Skull Crushers - Dumbbell
3
3
1
3
m 
0
s
 rest
65291cbb0667ceb5ee30b079
65291cbb0667ceb5ee30b079
Overhead Tricep Extension
Overhead Tricep Extension - Pin loaded
3
3
1
3
m 
0
s
 rest
64fb04c25169ad0346e135ad
64fb04c25169ad0346e135ad
Tricep Push Up
Tricep Push Up - Bodyweight
3
3
1
3
m 
0
s
 rest
64f716cc7f58f3c9f6b6d011
64f716cc7f58f3c9f6b6d011
Pike Push Up
Pike Push Up - Bodyweight
3
3
1
3
m 
0
s
 rest
64957ea682fd0f4498977967
64957ea682fd0f4498977967
Single Arm Half Kneel Row
Single Arm Half Kneel Row - Cable - Replaceable Single Cable
3
3
1
3
m 
0
s
 rest
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