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":"Incline Lever Row","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"}],"guideID":"634a62185cb8ac85f5e92680","workoutExerciseItemID":"634a62185cb8ac85f5e92680","workoutExerciseFullName":"Incline Lever Row"}],[{"exerciseName":"Bent Over Row","exerciseNotes":"","sets":4,"exercises":[{"measure":"RPE","quantityUnit":"Reps","loadAmount":"3","exerciseRestSeconds":"0","exerciseRestMinutes":"1","reps":"4"},{"measure":"RIR","quantityUnit":"Reps","loadAmount":"4","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"5"},{"measure":"%1RM","quantityUnit":"Reps","loadAmount":"5","exerciseRestSeconds":"0","exerciseRestMinutes":"3","reps":"6"},{"measure":"%1RM","quantityUnit":"Reps","loadAmount":"5","exerciseRestSeconds":"0","exerciseRestMinutes":"3","reps":"6"}],"guideID":"6433aec51b128411c48e5f88","workoutExerciseItemID":"6433aec51b128411c48e5f88","workoutExerciseFullName":"Bent Over Row"}],[{"exerciseName":"T-Bar Row","exerciseNotes":"","sets":4,"exercises":[{"measure":"RIR","quantityUnit":"Reps","loadAmount":"6","exerciseRestSeconds":"0","exerciseRestMinutes":"4","reps":"8"},{"measure":"RPE","quantityUnit":"Reps","loadAmount":"7","exerciseRestSeconds":"0","exerciseRestMinutes":"5","reps":"9"},{"measure":"Zone","quantityUnit":"Km","loadAmount":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"5","reps":"10"},{"measure":"Zone","quantityUnit":"Km","loadAmount":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"6","reps":"10"}],"guideID":"6442720b4f9c6713e32f7325","workoutExerciseItemID":"6442720b4f9c6713e32f7325","workoutExerciseFullName":"T-Bar Row"}],[{"exerciseName":"Shoulder Shrug","exerciseNotes":"","sets":4,"exercises":[{"measure":"%1RM","quantityUnit":"Reps","loadAmount":"54","exerciseRestSeconds":"0","exerciseRestMinutes":"7","reps":"8"},{"measure":"%1RM","quantityUnit":"Reps","loadAmount":"60","exerciseRestSeconds":"0","exerciseRestMinutes":"8","reps":"9"},{"measure":"%1RM","quantityUnit":"Reps","loadAmount":"62","exerciseRestSeconds":"0","exerciseRestMinutes":"9","reps":"12"},{"measure":"%1RM","quantityUnit":"Reps","loadAmount":"62","exerciseRestSeconds":"0","exerciseRestMinutes":"9","reps":"14"}],"guideID":"6450fd91a82494528f32f812","workoutExerciseItemID":"6450fd91a82494528f32f812","workoutExerciseFullName":"Shoulder Shrug"}]]

Testuing all

Testuing all

674bdffedb5e95016d82a6ca

Play Button
Incline Lever Row
 sets
 kg
 reps 
 rest
Notes
634a62185cb8ac85f5e92680
Plate loaded
Incline Lever Row
Notes:
Key Points:
  • Place feet shoulder width apart and rest your chest on the padding. 
  • At wider than shoulder width grab the handles and lift it to the centre. 
  • Pull up until the handles are at your chest then slowly lower until your arms are almost full extended.
Common Mistakes:
  • Leaning back to help pull the weight up. 
  • Elbows pointing out too far-outwards towards the shoulders. 
  • Wrists losing alignment with forearms.

 

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Traps, Lats
Trapezius, Latissimus Dorsi
Secondary Muscles
Shoulders, Biceps
Incline Lever Row - Plate loaded - Hinge Lower muscle groups
Play Button
Bent Over Row
 sets
 kg
 reps 
 rest
Notes
6433aec51b128411c48e5f88
Smith
Bent Over Row
Notes:
Key Points:
  • Stand at shoulder with and use an overhand grip.
  • Hinge forwards and pull up the bar towards your midsection.
  • Slowly retract back to the start position and repeat.
Common Mistakes:
  • Arching back.
  • Leaning back to pull up the weight.
  • Using excessive momentum.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Traps, Lats
Trapezius, Latissimus Dorsi
Secondary Muscles
Biceps
Bent Over Row - Smith muscle groups
Play Button
T-Bar Row
 sets
 kg
 reps 
 rest
Notes
6442720b4f9c6713e32f7325
Plate loaded
T-Bar Row
Notes:
Key Points:
  • Place feet shoulder width apart.
  • At wider than shoulder width grab the handles and lift it to the center.
  • Pull up until the handles are at your chest then slowly lower until your arms are almost full extended.
Common Mistakes:
  • Leaning back to help pull the weight up.
  • Elbows pointing out too far outwards towards the shoulders.
  • Wrists losing alignment with forearms.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Traps, Lats
Trapezius, Latissimus Dorsi
Secondary Muscles
Biceps
T-Bar Row - Plate loaded muscle groups
Play Button
Shoulder Shrug
 sets
 kg
 reps 
 rest
Notes
6450fd91a82494528f32f812
Plate loaded
Shoulder Shrug
Notes:
Key Points:
  • Squat down to grip handles and squat up.
  • With arms extended raise shoulders up.
  • Slowly lower down and repeat.
Common Mistakes:
  • Rushing repetitions.
  • Shrugging forwards.
  • Using excessive momentum.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Traps
Trapezius
Secondary Muscles
Forearms
Shoulder Shrug - Plate loaded muscle groups
634a62185cb8ac85f5e92680
634a62185cb8ac85f5e92680
Incline Lever Row
Incline Lever Row - Plate loaded - Hinge Lower
3
3
1
3
m 
0
s
 rest
6433aec51b128411c48e5f88
6433aec51b128411c48e5f88
Bent Over Row
Bent Over Row - Smith
3
3
1
3
m 
0
s
 rest
6442720b4f9c6713e32f7325
6442720b4f9c6713e32f7325
T-Bar Row
T-Bar Row - Plate loaded
3
3
1
3
m 
0
s
 rest
6450fd91a82494528f32f812
6450fd91a82494528f32f812
Shoulder Shrug
Shoulder Shrug - Plate loaded
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