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 Chest Press (Isolated)","exerciseNotes":"GO HEAVY! The upper body responds very well to heavy loads.","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"6-8","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6-8","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"65291d459628d8195b3851fe","workoutExerciseItemID":"65291d459628d8195b3851fe","workoutExerciseFullName":"Incline Chest Press (Isolated)"}],[{"exerciseName":"Incline Lever Row","exerciseNotes":"GO HEAVY! The upper body responds very well to heavy loads.","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"6-8","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6-8","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"634a62185cb8ac85f5e92680","workoutExerciseItemID":"634a62185cb8ac85f5e92680","workoutExerciseFullName":"Incline Lever Row"}],[{"exerciseName":"Chest Press","exerciseNotes":"ANY MACHINE OR CABLE FLAT PRESS! Still go heavy, but now enough to get a few more reps","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10-12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10-12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10-12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"643125523065d5644e3328af","workoutExerciseItemID":"643125523065d5644e3328af","workoutExerciseFullName":"Chest Press"}],[{"exerciseName":"Lat Pull Down (Isolated)","exerciseNotes":"ANY MACHINE OR CABLE FLAT PRESS! Still go heavy, but now enough to get a few more reps","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"65291d62e04b79bc35a84cc0","workoutExerciseItemID":"65291d62e04b79bc35a84cc0","workoutExerciseFullName":"Lat Pull Down (Isolated)"}],[{"exerciseName":"Inclined Lateral Raises","exerciseNotes":"SIDE DELTS LOVE REPS! Hold at the top for 1 second and control the eccentric (downward) phase.","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"20","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"20","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"20","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"66d96cf5fe788985cdab799e","workoutExerciseItemID":"66d96cf5fe788985cdab799e","workoutExerciseFullName":"Inclined Lateral Raises"}],{"Super Set":[{"exerciseName":"Bicep Curl","exerciseNotes":"*superset exercise #1* USE DUMBBELLS!","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"64f7169eb278972a21fe652c","workoutExerciseItemID":"64f7169eb278972a21fe652c","workoutExerciseFullName":"Bicep Curl"},{"exerciseName":"Cable Tricep Extension","exerciseNotes":"*superset exercise #2* USE A STRAIGHT BAR!","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"64071a2ea1312e1d3545949f","workoutExerciseItemID":"64071a2ea1312e1d3545949f","workoutExerciseFullName":"Cable Tricep Extension"}]}]

UPPER

UPPER
1 hour 15 mins

PACKING ON

66d96cad094b7c07930a2d6f

Play Button
Incline Chest Press (Isolated)
 sets
 kg
 reps 
 rest
Notes
65291d459628d8195b3851fe
Pin loaded
Incline Chest Press (Isolated)
Notes:
Key Points:

  • Ensure the handles are slightly in front of your chest and aligned with the mid chest region.

  • Push out to a point right before your elbows are fully extended.

  • Retract back in a controlled manner just prior to the starting position.

Common Mistakes:

  • Elbows flared at 90 degrees.

  • Wrists losing alignment with forearms.

  • Back losing contact with the padding.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Chest, Shoulders
Pectoralis Major, Deltoids
Secondary Muscles
Triceps
Incline Chest Press - Pin loaded - Cagey muscle groups
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
Chest Press
 sets
 kg
 reps 
 rest
Notes
643125523065d5644e3328af
Pin loaded
Chest Press
Notes:
Key Points:
  • Ensure the handles are slightly in front of your chest and aligned with the mid chest region.
  • Push out to a point right before your elbows are fully extended.
  • Retract back in a controlled manner just prior to the starting position.
Common Mistakes:
  • Elbows being positioned higher than hands.
  • Wrists losing alignment with forearms.
  • Back losing contact with the padding.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Chest
Pectoralis Major
Secondary Muscles
Shoulders, Triceps
Chest Press - Pin loaded - Multi-SeatedRowChestPressLatPull muscle groups
Play Button
Lat Pull Down (Isolated)
 sets
 kg
 reps 
 rest
Notes
65291d62e04b79bc35a84cc0
Plate loaded
Lat Pull Down (Isolated)
Notes:
Key Points:

  • Use an overhand grip on the handles with your hands spaced shoulder width apart.

  • Pull the handles towards the middle of your chest by bringing your elbows towards your hips.

  • Slowly retreat to the start position and repeat.

Common Mistakes:

  • Leaning back excessively to make the exercise easier.

  • Pulling the handles towards your face or hips instead of middle chest.

  • Using the momentum of the weights on the way back up.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Biceps, Traps
Lat Pull Down - Plate loaded - Isolated muscle groups
Play Button
Inclined Lateral Raises
 sets
 kg
 reps 
 rest
Notes
66d96cf5fe788985cdab799e
Dumbbell
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
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
Cable Tricep Extension
 sets
 kg
 reps 
 rest
Notes
64071a2ea1312e1d3545949f
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 - Tricep Rope muscle groups
65291d459628d8195b3851fe
65291d459628d8195b3851fe
Incline Chest Press (Isolated)
Incline Chest Press - Pin loaded - Cagey
3
3
1
3
m 
0
s
 rest
634a62185cb8ac85f5e92680
634a62185cb8ac85f5e92680
Incline Lever Row
Incline Lever Row - Plate loaded - Hinge Lower
3
3
1
3
m 
0
s
 rest
643125523065d5644e3328af
643125523065d5644e3328af
Chest Press
Chest Press - Pin loaded - Multi-SeatedRowChestPressLatPull
3
3
1
3
m 
0
s
 rest
65291d62e04b79bc35a84cc0
65291d62e04b79bc35a84cc0
Lat Pull Down (Isolated)
Lat Pull Down - Plate loaded - Isolated
3
3
1
3
m 
0
s
 rest
66d96cf5fe788985cdab799e
66d96cf5fe788985cdab799e
Inclined Lateral Raises
Inclined Lateral Raises
3
3
1
3
m 
0
s
 rest
64f7169eb278972a21fe652c
64f7169eb278972a21fe652c
Bicep Curl
Bicep Curl - Dumbbell
3
3
1
3
m 
0
s
 rest
64071a2ea1312e1d3545949f
64071a2ea1312e1d3545949f
Cable Tricep Extension
Cable Tricep Extension - Cable - Tricep Rope
3
3
1
3
m 
0
s
 rest
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