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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تمرين علوي

تمرين علوي

6782af837e6621d2d5936ded

Play Button
Preacher Curls
 sets
 kg
 reps 
 rest
Notes
634a62185cb8acef1fe92594
Plate loaded
Preacher Curls
Notes:
Key Points:
  • Place upper triceps and chest against the padding and the corner of the pad in your armpits. 
  • Curl the weight up until it is in line with your shoulders.
  • Slowly lowering the weight back down until your arms are almost fully straightened.
Common Mistakes:
  • Leaning back to help pull the weight upwards.
  • Wrists are bent and out of alignment with forearms.
  • Elbows pointing too far outward.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Biceps
Biceps brachii
Secondary Muscles
Preacher Curls - Plate loaded - EZ Curl Bar muscle groups
Play Button
Assisted Pull Up
 sets
 kg
 reps 
 rest
Notes
634a62185cb8acb7c3e9267f
Pin loaded
Assisted Pull Up
Notes:
Key Points:
  • Select the weight to assist you, then grip the horizontal handles and position your knees slightly in front of your chest. 
  • Lower yourself down until your arms are almost fully extended. 
  • Pull up bending your elbows towards the back of your hips until your chin is aligned with the hands, then repeat.
Common Mistakes:
  • Using momentum too much on the way up or down. 
  • Having your chest far in front of your knees. 
  • Not keeping the shoulder retracted back and down.

 

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Lats, Biceps
Latissimus Dorsi, Biceps brachii
Secondary Muscles
Traps, Abs
Assisted Pull Up - Pin loaded muscle groups
Play Button
Bicep Curl
 sets
 kg
 reps 
 rest
Notes
64f7169eb278972a21fe652c
Dumbbell
Bicep Curl
Notes:
Key Points:

  • Stand straight holding the dumbbells by your sides, palms facing forward.

  • Bend your elbows until the weight is up to shoulder height.

  • Slowly lower back to just before full extension and repeat.

Common Mistakes:

  • Using momentum from the body.

  • Fully locking out elbows.

  • Elbows moving around too much.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Biceps
Biceps brachii
Secondary Muscles
Bicep Curl - Dumbbell muscle groups
Play Button
Tricep Extension
 sets
 kg
 reps 
 rest
Notes
63bfed07bd116d7e8fc09290
Pin loaded
Tricep Extension
Notes:
Key Points:
  • Sit down and align your elbows with the pivot point of the machine.
  • Grip the handles and extend your elbows until they're almost fully extended.
  • Slowly retract back to just before the starting position.
Common Mistakes:
  • Triceps losing contact with the bench.
  • Spacing elbows too far out from one another.
  • Using momentum on the way back.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Triceps
Triceps brachii
Secondary Muscles
Tricep Extension - Pin loaded - Lever muscle groups
Play Button
Cable Tricep Extension
 sets
 kg
 reps 
 rest
Notes
64071a2d9778d1b994258642
Cable
Cable Tricep Extension
Notes:
Key Points:
  • Grab the ends of the rope and step backwards.
  • Bring elbows to sides and at a 45 degree bend.
  • Extend elbows then return to start position.
Common Mistakes:
  • Using momentum from torso.
  • Elbows moving up and down excessively.
  • Elbows flared out too wide.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Triceps
Triceps brachii
Secondary Muscles
Cable Tricep Extension - Cable - Short Straight Bar muscle groups
634a62185cb8acef1fe92594
634a62185cb8acef1fe92594
Preacher Curls
Preacher Curls - Plate loaded - EZ Curl Bar
3
3
1
3
m 
0
s
 rest
634a62185cb8acb7c3e9267f
634a62185cb8acb7c3e9267f
Assisted Pull Up
Assisted Pull Up - Pin loaded
3
3
1
3
m 
0
s
 rest
64f7169eb278972a21fe652c
64f7169eb278972a21fe652c
Bicep Curl
Bicep Curl - Dumbbell
3
3
1
3
m 
0
s
 rest
63bfed07bd116d7e8fc09290
63bfed07bd116d7e8fc09290
Tricep Extension
Tricep Extension - Pin loaded - Lever
3
3
1
3
m 
0
s
 rest
64071a2d9778d1b994258642
64071a2d9778d1b994258642
Cable Tricep Extension
Cable Tricep Extension - Cable - Short Straight Bar
3
3
1
3
m 
0
s
 rest
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