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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6729599a68437a946a6b63a1

Play Button
BB Bench Press
 sets
 kg
 reps 
 rest
Notes
66531e4f38cc09d755af1149
Barbell
BB Bench Press
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Press upwards, keep elbows at 45 degrees. Mistakes: Arching back, uneven press.

Where you should 'feel it':
Primary Muscles:
Chest, Shoulders
Chest, Deltoids
Secondary Muscles
Triceps
BB Bench Press muscle groups
Play Button
2DB Shoulder Press (Seated, Back Supported)
 sets
 kg
 reps 
 rest
Notes
66531e4d7041b64fc00c0c5b
Dumbbell
2DB Shoulder Press (Seated, Back Supported)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Keep back against support, press evenly. Mistakes: Overarching back, uneven press.

Where you should 'feel it':
Primary Muscles:
Shoulders
Deltoids
Secondary Muscles
Triceps
2DB Shoulder Press (Seated, Back Supported) muscle groups
Play Button
2DB Bench Fly
 sets
 kg
 reps 
 rest
Notes
66531e4a38cc09d755af0e21
Dumbbell
2DB Bench Fly
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Control the descent, squeeze at the top. Mistakes: Overextending arms, not controlling the weights.

Where you should 'feel it':
Primary Muscles:
Chest
Chest
Secondary Muscles
Shoulders, Biceps
2DB Bench Fly muscle groups
Play Button
2DB Lateral Raise
 sets
 kg
 reps 
 rest
Notes
66531e4c8592e088c9732540
Dumbbell
2DB Lateral Raise
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Lift to shoulder height, control the descent. Mistakes: Swinging weights, lifting too high.

Where you should 'feel it':
Primary Muscles:
Shoulders
Deltoids
Secondary Muscles
Traps
2DB Lateral Raise muscle groups
Play Button
DB Kickback
 sets
 kg
 reps 
 rest
Notes
66531e6ddcb78c3e6c63770b
Dumbbell
DB Kickback
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Extend arm fully, keep upper arm still. Mistakes: Using momentum, not fully extending arm.

Where you should 'feel it':
Primary Muscles:
Triceps
Triceps Brachii
Secondary Muscles
Shoulders
DB Kickback muscle groups
66531e4f38cc09d755af1149
66531e4f38cc09d755af1149
BB Bench Press
BB Bench Press
3
3
1
3
m 
0
s
 rest
66531e4d7041b64fc00c0c5b
66531e4d7041b64fc00c0c5b
2DB Shoulder Press (Seated, Back Supported)
2DB Shoulder Press (Seated, Back Supported)
3
3
1
3
m 
0
s
 rest
66531e4a38cc09d755af0e21
66531e4a38cc09d755af0e21
2DB Bench Fly
2DB Bench Fly
3
3
1
3
m 
0
s
 rest
66531e4c8592e088c9732540
66531e4c8592e088c9732540
2DB Lateral Raise
2DB Lateral Raise
3
3
1
3
m 
0
s
 rest
66531e6ddcb78c3e6c63770b
66531e6ddcb78c3e6c63770b
DB Kickback
DB Kickback
3
3
1
3
m 
0
s
 rest
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