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:
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Pullovers","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"6603f75e4677185e5531558c","workoutExerciseItemID":"6603f75e4677185e5531558c","workoutExerciseFullName":"Shoulder Pullovers"},{"exerciseName":"Seated Figure 4 Stretch","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Secs","reps":"30/s","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Secs","reps":"30/s","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Secs","reps":"30/s","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66051f09750302accdf2a642","workoutExerciseItemID":"66051f09750302accdf2a642","workoutExerciseFullName":"Seated Figure 4 Stretch"}],[{"exerciseName":"Single Arm Row","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Secs","reps":"12/s","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Secs","reps":"12/s","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Secs","reps":"12/s","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"6603f7f36110d16cb5786388","workoutExerciseItemID":"6603f7f36110d16cb5786388","workoutExerciseFullName":"Single Arm Row"},{"exerciseName":"Bench Chest 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Curls","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66051d363d0ce03dbd74a28e","workoutExerciseItemID":"66051d363d0ce03dbd74a28e","workoutExerciseFullName":"Zottman Curls"},{"exerciseName":"Dynamic Side 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needed.","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Secs","reps":"30/s","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66051ebdd79f8545201c33f6","workoutExerciseItemID":"66051ebdd79f8545201c33f6","workoutExerciseFullName":"Dynamic QL Stretch"}]]

Whole Body Push

Phase 1 - Whole Body Push

660f61f601ce19ebd47216b9

Upper Body Warm Up
 sets
 kg
 reps 
 rest
Notes
6603f54dd40d0a29bf760576
Bodyweight
Single Arm Lat Pull
 sets
 kg
 reps 
 rest
Notes
6603f5877922bf93b7025e44
Cable,Bands
Face Pulls
 sets
 kg
 reps 
 rest
Notes
6603f5b178108fee3c55e610
Cable,Bands
Standing QL Stretch
 sets
 kg
 reps 
 rest
Notes
66051ed137a23956ae92b027
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
Bench Chest Stretch
 sets
 kg
 reps 
 rest
Notes
66051f23f4d5523bbbbc9a59
Bodyweight
Close Grip Bench Press
 sets
 kg
 reps 
 rest
Notes
6603f8aadc4d2fb32b976e2e
Dumbbell
Seated Band Hamstring Stretch
 sets
 kg
 reps 
 rest
Notes
660771ee1c46603685e05a95
Bands
Zottman Curls
 sets
 kg
 reps 
 rest
Notes
66051d363d0ce03dbd74a28e
Dumbbell
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
0
s
 rest
6603f5877922bf93b7025e44
6603f5877922bf93b7025e44
Single Arm Lat Pull
Single Arm Lat Pull
3
3
3
0
s
 rest
6603f5b178108fee3c55e610
6603f5b178108fee3c55e610
Face Pulls
Face Pulls
3
3
3
0
s
 rest
66051ed137a23956ae92b027
66051ed137a23956ae92b027
Standing QL Stretch
Standing QL Stretch
3
3
3
0
s
 rest
6603f75e4677185e5531558c
6603f75e4677185e5531558c
Shoulder Pullovers
Shoulder Pullovers
3
3
3
0
s
 rest
66051f09750302accdf2a642
66051f09750302accdf2a642
Seated Figure 4 Stretch
Seated Figure 4 Stretch
3
3
3
0
s
 rest
6603f7f36110d16cb5786388
6603f7f36110d16cb5786388
Single Arm Row
Single Arm Row
3
3
3
0
s
 rest
66051f23f4d5523bbbbc9a59
66051f23f4d5523bbbbc9a59
Bench Chest Stretch
Bench Chest Stretch
3
3
3
0
s
 rest
6603f8aadc4d2fb32b976e2e
6603f8aadc4d2fb32b976e2e
Close Grip Bench Press
Close Grip Bench Press
3
3
3
0
s
 rest
660771ee1c46603685e05a95
660771ee1c46603685e05a95
Seated Band Hamstring Stretch
Seated Band Hamstring Stretch
3
3
3
0
s
 rest
66051d363d0ce03dbd74a28e
66051d363d0ce03dbd74a28e
Zottman Curls
Zottman Curls
3
3
3
0
s
 rest
66051f54e0fc0145bc8dd1e2
66051f54e0fc0145bc8dd1e2
Dynamic Side Reach
Dynamic Side Reach
3
3
3
0
s
 rest
66051d76d9c02c0d7d5088b8
66051d76d9c02c0d7d5088b8
Thoracic Extension & Rotation
Thoracic Extension & Rotation
3
3
3
0
s
 rest
66051e73a0c6dcec0fa0ca30
66051e73a0c6dcec0fa0ca30
Thoracic Rotation
Thoracic Rotation
3
3
3
0
s
 rest
66051ebdd79f8545201c33f6
66051ebdd79f8545201c33f6
Dynamic QL Stretch
Dynamic QL Stretch
3
3
3
0
s
 rest
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