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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Stretch","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Secs","reps":"30/s","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66051ebdd79f8545201c33f6","workoutExerciseItemID":"66051ebdd79f8545201c33f6","workoutExerciseFullName":"Dynamic QL Stretch"}]]

Upper Body Pull

Phase 2 - Upper Body Pull

66120301bb66e39f9801a057

Upper Body Warm Up
 sets
 kg
 reps 
 rest
Notes
6603f54dd40d0a29bf760576
Bodyweight
Scapula Pull Ups Low Bar
 sets
 kg
 reps 
 rest
Notes
660770abf0a8e05f333fc697
Bodyweight
Standing QL Stretch
 sets
 kg
 reps 
 rest
Notes
66051ed137a23956ae92b027
Bodyweight
Assisted Wide Grip Pull Ups
 sets
 kg
 reps 
 rest
Notes
660770fa923206643a473c98
Bodyweight
Shoulder Pullovers
 sets
 kg
 reps 
 rest
Notes
6603f75e4677185e5531558c
Bodyweight,Dumbbell
Seated Figure 4 Stretch
 sets
 kg
 reps 
 rest
Notes
66051f09750302accdf2a642
Bodyweight
Single Arm Row
 sets
 kg
 reps 
 rest
Notes
6603f7f36110d16cb5786388
Dumbbell
Tricep Push Ups
 sets
 kg
 reps 
 rest
Notes
6605234edd4bbcdf86aa74dd
Dumbbell
Reverse Flys
 sets
 kg
 reps 
 rest
Notes
6607712f030cacd262ac247e
Cable,Bands
Banded Shoulder Dislocates
 sets
 kg
 reps 
 rest
Notes
660771709c63fb40a164c45f
Bands
Dumbbell Skull Crushers
 sets
 kg
 reps 
 rest
Notes
66077196af019a806e3ec0be
Dumbbell
Seated Band Hamstring Stretch
 sets
 kg
 reps 
 rest
Notes
660771ee1c46603685e05a95
Bands
Lateral Raises
 sets
 kg
 reps 
 rest
Notes
660772d48e57301d9b2c4965
Plate
Dynamic Side Reach
 sets
 kg
 reps 
 rest
Notes
66051f54e0fc0145bc8dd1e2
Bodyweight
Thoracic Extension & Rotation
 sets
 kg
 reps 
 rest
Notes
66051d76d9c02c0d7d5088b8
Bodyweight
Thoracic Rotation
 sets
 kg
 reps 
 rest
Notes
66051e73a0c6dcec0fa0ca30
Bodyweight
Dynamic QL Stretch
 sets
 kg
 reps 
 rest
Notes
66051ebdd79f8545201c33f6
Bands
6603f54dd40d0a29bf760576
6603f54dd40d0a29bf760576
Upper Body Warm Up
Upper Body Warm Up
3
3
3
m 
0
s
 rest
660770abf0a8e05f333fc697
660770abf0a8e05f333fc697
Scapula Pull Ups Low Bar
Scapula Pull Ups Low Bar
3
3
3
m 
0
s
 rest
66051ed137a23956ae92b027
66051ed137a23956ae92b027
Standing QL Stretch
Standing QL Stretch
3
3
3
m 
0
s
 rest
660770fa923206643a473c98
660770fa923206643a473c98
Assisted Wide Grip Pull Ups
Assisted Wide Grip Pull Ups
3
3
3
m 
0
s
 rest
6603f75e4677185e5531558c
6603f75e4677185e5531558c
Shoulder Pullovers
Shoulder Pullovers
3
3
3
m 
0
s
 rest
66051f09750302accdf2a642
66051f09750302accdf2a642
Seated Figure 4 Stretch
Seated Figure 4 Stretch
3
3
3
m 
0
s
 rest
6603f7f36110d16cb5786388
6603f7f36110d16cb5786388
Single Arm Row
Single Arm Row
3
3
3
m 
0
s
 rest
6605234edd4bbcdf86aa74dd
6605234edd4bbcdf86aa74dd
Tricep Push Ups
Tricep Push Ups
3
3
3
m 
0
s
 rest
6607712f030cacd262ac247e
6607712f030cacd262ac247e
Reverse Flys
Reverse Flys
3
3
3
m 
0
s
 rest
660771709c63fb40a164c45f
660771709c63fb40a164c45f
Banded Shoulder Dislocates
Banded Shoulder Dislocates
3
3
3
m 
0
s
 rest
66077196af019a806e3ec0be
66077196af019a806e3ec0be
Dumbbell Skull Crushers
Dumbbell Skull Crushers
3
3
3
m 
0
s
 rest
660771ee1c46603685e05a95
660771ee1c46603685e05a95
Seated Band Hamstring Stretch
Seated Band Hamstring Stretch
3
3
3
m 
0
s
 rest
660772d48e57301d9b2c4965
660772d48e57301d9b2c4965
Lateral Raises
Lateral Raises
3
3
3
m 
0
s
 rest
66051f54e0fc0145bc8dd1e2
66051f54e0fc0145bc8dd1e2
Dynamic Side Reach
Dynamic Side Reach
3
3
3
m 
0
s
 rest
66051d76d9c02c0d7d5088b8
66051d76d9c02c0d7d5088b8
Thoracic Extension & Rotation
Thoracic Extension & Rotation
3
3
3
m 
0
s
 rest
66051e73a0c6dcec0fa0ca30
66051e73a0c6dcec0fa0ca30
Thoracic Rotation
Thoracic Rotation
3
3
3
m 
0
s
 rest
66051ebdd79f8545201c33f6
66051ebdd79f8545201c33f6
Dynamic QL Stretch
Dynamic QL Stretch
3
3
3
m 
0
s
 rest
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