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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","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"65ea8934e183d5bc03151a82","workoutExerciseItemID":"65ea8934e183d5bc03151a82","workoutExerciseFullName":"Bodyweight Reverse Wrist Rocks"},{"exerciseName":"Bodyweight Squats","exerciseNotes":"Warmup ","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"15","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"15","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"65ea8930b5a04cabcdcc48fd","workoutExerciseItemID":"65ea8930b5a04cabcdcc48fd","workoutExerciseFullName":"Bodyweight Squats"}],[{"exerciseName":"Dumbbell Weighted Pull Ups","exerciseNotes":"Set 3: 6, 10 second rest, 4, 10 second rest, 2 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reps","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"7","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"7","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"65ea89402c62dbafbfbd931a","workoutExerciseItemID":"65ea89402c62dbafbfbd931a","workoutExerciseFullName":"Barbell Hip Thrusts"}],[{"exerciseName":"Bodyweight Australian Pull 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Fly","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"65ea89420608bd2aaefc5b18","workoutExerciseItemID":"65ea89420608bd2aaefc5b18","workoutExerciseFullName":"Dumbbell Lying Side Rear Delt Fly"}]]

Full Body Pull A

The Desk Jockey - Block A

661f965fb9e9f7d5ed2fa5c3

Bodyweight Scapular Pull Ups
 sets
 kg
 reps 
 rest
Notes
65ea8943c57341ca6a1ccfc3
Bodyweight,Mobility
Bodyweight Good Mornings
 sets
 kg
 reps 
 rest
Notes
65ea8936b5a04cabcdcc4b61
Bodyweight,Mobility
Bodyweight Forward Wrist Rocks
 sets
 kg
 reps 
 rest
Notes
65ea893b5732ef873bafa8e1
Bodyweight,Mobility
Bodyweight Wrist Circles
 sets
 kg
 reps 
 rest
Notes
65ea893d4c29bc45a982f551
Bodyweight,Mobility
Bodyweight Reverse Wrist Rocks
 sets
 kg
 reps 
 rest
Notes
65ea8934e183d5bc03151a82
Bodyweight,Mobility
Bodyweight Squats
 sets
 kg
 reps 
 rest
Notes
65ea8930b5a04cabcdcc48fd
Bodyweight
Dumbbell Weighted Pull Ups
 sets
 kg
 reps 
 rest
Notes
65ea8945ea547c94e2c27cb8
Dumbbell
Barbell Hip Thrusts
 sets
 kg
 reps 
 rest
Notes
65ea89402c62dbafbfbd931a
Barbell
Bodyweight Australian Pull Up
 sets
 kg
 reps 
 rest
Notes
65ea894611e23bcec6f42c06
Bodyweight
Bodyweight Assisted Bent Knee Calf Raises
 sets
 kg
 reps 
 rest
Notes
65ea893f79721c0136aabfd0
Bodyweight
Dumbbell Thoracic Bicep Curls
 sets
 kg
 reps 
 rest
Notes
65ea893a09fc892cf5ab74b5
Dumbbell
Dumbbell Lying Side Rear Delt Fly
 sets
 kg
 reps 
 rest
Notes
65ea89420608bd2aaefc5b18
Dumbbell
65ea8943c57341ca6a1ccfc3
65ea8943c57341ca6a1ccfc3
Bodyweight Scapular Pull Ups
Alfie - Bodyweight Scapular Pull Ups
3
3
3
m 
0
s
 rest
65ea8936b5a04cabcdcc4b61
65ea8936b5a04cabcdcc4b61
Bodyweight Good Mornings
Alfie - Bodyweight Good Mornings
3
3
3
m 
0
s
 rest
65ea893b5732ef873bafa8e1
65ea893b5732ef873bafa8e1
Bodyweight Forward Wrist Rocks
Alfie - Bodyweight Forward Wrist Rocks
3
3
3
m 
0
s
 rest
65ea893d4c29bc45a982f551
65ea893d4c29bc45a982f551
Bodyweight Wrist Circles
Alfie - Bodyweight Wrist Circles
3
3
3
m 
0
s
 rest
65ea8934e183d5bc03151a82
65ea8934e183d5bc03151a82
Bodyweight Reverse Wrist Rocks
Alfie - Bodyweight Reverse Wrist Rocks
3
3
3
m 
0
s
 rest
65ea8930b5a04cabcdcc48fd
65ea8930b5a04cabcdcc48fd
Bodyweight Squats
Alfie - Bodyweight Squats
3
3
3
m 
0
s
 rest
65ea8945ea547c94e2c27cb8
65ea8945ea547c94e2c27cb8
Dumbbell Weighted Pull Ups
Alfie - Dumbbell Weighted Pull Ups
3
3
3
m 
0
s
 rest
65ea89402c62dbafbfbd931a
65ea89402c62dbafbfbd931a
Barbell Hip Thrusts
Alfie - Barbell Hip Thrusts
3
3
3
m 
0
s
 rest
65ea894611e23bcec6f42c06
65ea894611e23bcec6f42c06
Bodyweight Australian Pull Up
Alfie - Bodyweight Australian Pull Up
3
3
3
m 
0
s
 rest
65ea893f79721c0136aabfd0
65ea893f79721c0136aabfd0
Bodyweight Assisted Bent Knee Calf Raises
Alfie - Bodyweight Assisted Bent Knee Calf Raises
3
3
3
m 
0
s
 rest
65ea893a09fc892cf5ab74b5
65ea893a09fc892cf5ab74b5
Dumbbell Thoracic Bicep Curls
Alfie - Dumbbell Thoracic Bicep Curls
3
3
3
m 
0
s
 rest
65ea89420608bd2aaefc5b18
65ea89420608bd2aaefc5b18
Dumbbell Lying Side Rear Delt Fly
Alfie - Dumbbell Lying Side Rear Delt Fly
3
3
3
m 
0
s
 rest
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