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":2,"exercises":[{"measure":"RPE","quantityUnit":"Reps","loadAmount":"7","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"},{"measure":"RPE","quantityUnit":"Reps","loadAmount":"7","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"}],"guideID":"634a62185cb8aceaa4e925c5","workoutExerciseItemID":"634a62185cb8aceaa4e925c5","workoutExerciseFullName":"Bench Press"}],[{"exerciseName":"Bench Press","exerciseNotes":"","sets":3,"exercises":[{"measure":"RIR","quantityUnit":"Reps","loadAmount":"3","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"},{"measure":"RIR","quantityUnit":"Reps","loadAmount":"3","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"},{"measure":"RIR","quantityUnit":"Reps","loadAmount":"3","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"}],"guideID":"634a62185cb8aceaa4e925c5","workoutExerciseItemID":"634a62185cb8aceaa4e925c5","workoutExerciseFullName":"Bench Press"}],[{"exerciseName":"Bench Press","exerciseNotes":"","sets":4,"exercises":[{"measure":"%1RM","quantityUnit":"Reps","loadAmount":"70","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"},{"measure":"%1RM","quantityUnit":"Reps","loadAmount":"70","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"},{"measure":"%1RM","quantityUnit":"Reps","loadAmount":"70","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"},{"measure":"%1RM","quantityUnit":"Reps","loadAmount":"70","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"}],"guideID":"634a62185cb8aceaa4e925c5","workoutExerciseItemID":"634a62185cb8aceaa4e925c5","workoutExerciseFullName":"Bench Press"}]]

Testing all - duplicates

Testing all - duplicates

674ba70ab1d845e0e020b9f8

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
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
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
634a62185cb8aceaa4e925c5
634a62185cb8aceaa4e925c5
Bench Press
Bench Press - Plate loaded
3
3
1
3
m 
0
s
 rest
634a62185cb8aceaa4e925c5
634a62185cb8aceaa4e925c5
Bench Press
Bench Press - Plate loaded
3
3
1
3
m 
0
s
 rest
634a62185cb8aceaa4e925c5
634a62185cb8aceaa4e925c5
Bench Press
Bench Press - Plate loaded
3
3
1
3
m 
0
s
 rest
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