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 Workout Rest of the program Back

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UPPER - BW (MOSTLY)

UPPER - BW (MOSTLY)

45 mins

PACKING ON

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Assisted Pull Up

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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

Push Up (Decline)

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Push Up (Decline)

Notes:

Key Points:

Place hands just wider than shoulder width in line with the shoulders with feet on a bench.
Push through your hands extending your elbows.
Bend the elbows lowering yourself until your chest almost touches the ground 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

Pectoralis Major

Secondary Muscles

Shoulders, Triceps

Push Up - Bodyweight - Decline muscle groups

Inclined Lateral Raises

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Inclined Lateral Raises

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Shoulders

Deltoids

Secondary Muscles

Traps,Lower Back

Inclined Lateral Raises muscle groups

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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

Cable Tricep Extension

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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 - Tricep Rope muscle groups

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