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Pull Up
Equipment:
Difficulty:
Lat Pull Down
Equipment:
Difficulty:
Seated Cable Row
Equipment:
Difficulty:
Bent Over Row
Equipment:
Difficulty:
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Upper Body Day

Upper Body Day - Plus Fitness - Chatswood
60 mins

Want to hit everything hard from the waist up? Try this one then!

643ca03de4b0fa8a3d61247c

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Cable Chest Fly
 sets
 kg
 reps 
 rest
Notes
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Cable
Cable Chest Fly
Notes:
Key Points:
  • Adjust to shoulder height and grab grips.
  • Push hands in a wide arc until they almost meet.
  • Slowly retract in the same arc back to start and repeat.
Common Mistakes:
  • Elbows coming too far behind shoulders.
  • Pressing instead of using an arc motion.
  • Swaying body for momentum.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Chest
Pectoralis Major
Secondary Muscles
Shoulders
Cable Chest Fly - Cable - D-Handle muscle groups
Play Button
Seated Cable Row
 sets
 kg
 reps 
 rest
Notes
634a62185cb8ac43e8e9267b
Pin loaded
Seated Cable Row
Notes:
Key Points:
  • Have your feet placed shoulder width apart.
  • With your elbows tucked in, pull your hands towards your stomach.
  • Pause briefly before lowering the weight back to the start position.
Common Mistakes:
  • Using the legs to pull the weight back when performing repetitions.
  • Leaning back and using momentum to make the exercise easier.
  • Dropping the weight once you've finished the desired amount of repetitions.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Biceps, Traps
Seated Cable Row - Pin loaded - Double-D Attachment muscle groups
Play Button
Preacher Curl
 sets
 kg
 reps 
 rest
Notes
63bfed08cb545e1c350a974a
Pin loaded
Preacher Curl
Notes:
Key Points:
  • Sit down and align your elbows with the pivot point of the machine.
  • Grip the handles and bend your elbows until your hands are at shoulder height.
  • Slowly extend back to just before the starting position.
Common Mistakes:
  • Fully locking out elbows on the way down.
  • Leaning back to pull the weight.
  • Using momentum on the way down.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Biceps
Biceps brachii
Secondary Muscles
Preacher Curl - Pin loaded muscle groups
64071a2b47883116c94e9b4c
64071a2b47883116c94e9b4c
Cable Chest Fly
Cable Chest Fly - Cable - D-Handle
3
3
1
3
m 
0
s
 rest
634a62185cb8ac43e8e9267b
634a62185cb8ac43e8e9267b
Seated Cable Row
Seated Cable Row - Pin loaded - Double-D Attachment
3
3
1
3
m 
0
s
 rest
63bfed08cb545e1c350a974a
63bfed08cb545e1c350a974a
Preacher Curl
Preacher Curl - Pin loaded
3
3
1
3
m 
0
s
 rest
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