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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Rocks","exerciseNotes":"Warmup","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 Downward Dog to Upward Dog","exerciseNotes":"Warmup","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":"65ea893d2c62dbafbfbd918e","workoutExerciseItemID":"65ea893d2c62dbafbfbd918e","workoutExerciseFullName":"Bodyweight Downward Dog to Upward Dog"},{"exerciseName":"Bodyweight Scapular Pull Ups","exerciseNotes":"Warmup","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":"65ea8943c57341ca6a1ccfc3","workoutExerciseItemID":"65ea8943c57341ca6a1ccfc3","workoutExerciseFullName":"Bodyweight Scapular Pull Ups"},{"exerciseName":"Bodyweight Squats","exerciseNotes":"Warmup","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":"65ea8930b5a04cabcdcc48fd","workoutExerciseItemID":"65ea8930b5a04cabcdcc48fd","workoutExerciseFullName":"Bodyweight Squats"}],[{"exerciseName":"Barbell Bent Over Row","exerciseNotes":"Set 3: 6, rest 10 seconds, 4, rest 10 seconds, 2","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"65ea893e968954ebaf0f51a5","workoutExerciseItemID":"65ea893e968954ebaf0f51a5","workoutExerciseFullName":"Barbell Bent Over Row"},{"exerciseName":"Bodyweight Assisted Bent Knee Calf Raises","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":"65ea893f79721c0136aabfd0","workoutExerciseItemID":"65ea893f79721c0136aabfd0","workoutExerciseFullName":"Bodyweight Assisted Bent Knee Calf Raises"}],[{"exerciseName":"Dumbbell Weighted Chin Ups","exerciseNotes":"Set 3: 6, 10 second rest, 4, 10 second rest, 2 reps","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"65ea8945e6702a9879388446","workoutExerciseItemID":"65ea8945e6702a9879388446","workoutExerciseFullName":"Dumbbell Weighted Chin Ups"},{"exerciseName":"Bodyweight Nordic Curl Negative","exerciseNotes":"Set 3: 6, 10 second rest, 4, 10 second rest, 2 reps","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"65ea893883b37609c77de6b2","workoutExerciseItemID":"65ea893883b37609c77de6b2","workoutExerciseFullName":"Bodyweight Nordic Curl Negative"}],[{"exerciseName":"Barbell Standing Bicep Curl","exerciseNotes":"Set 3: 6, 10 second rest, 4, 10 second rest, 2 reps","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"65ea8938c78b03f62f28a131","workoutExerciseItemID":"65ea8938c78b03f62f28a131","workoutExerciseFullName":"Barbell Standing Bicep Curl"},{"exerciseName":"Barbell Hyperextensions","exerciseNotes":"Regression: use a plate ","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"65ea89396383a48dd33cac90","workoutExerciseItemID":"65ea89396383a48dd33cac90","workoutExerciseFullName":"Barbell Hyperextensions"}]]

Full Body Pull B

The Desk Jockey - Block A

661f9c304bacb5d4ac548db3

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 Downward Dog to Upward Dog
 sets
 kg
 reps 
 rest
Notes
65ea893d2c62dbafbfbd918e
Bodyweight,Mobility
Bodyweight Scapular Pull Ups
 sets
 kg
 reps 
 rest
Notes
65ea8943c57341ca6a1ccfc3
Bodyweight,Mobility
Bodyweight Squats
 sets
 kg
 reps 
 rest
Notes
65ea8930b5a04cabcdcc48fd
Bodyweight
Barbell Bent Over Row
 sets
 kg
 reps 
 rest
Notes
65ea893e968954ebaf0f51a5
Barbell
Bodyweight Assisted Bent Knee Calf Raises
 sets
 kg
 reps 
 rest
Notes
65ea893f79721c0136aabfd0
Bodyweight
Dumbbell Weighted Chin Ups
 sets
 kg
 reps 
 rest
Notes
65ea8945e6702a9879388446
Dumbbell
Bodyweight Nordic Curl Negative
 sets
 kg
 reps 
 rest
Notes
65ea893883b37609c77de6b2
Bodyweight
Barbell Standing Bicep Curl
 sets
 kg
 reps 
 rest
Notes
65ea8938c78b03f62f28a131
Barbell
Barbell Hyperextensions
 sets
 kg
 reps 
 rest
Notes
65ea89396383a48dd33cac90
Barbell
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
65ea893d2c62dbafbfbd918e
65ea893d2c62dbafbfbd918e
Bodyweight Downward Dog to Upward Dog
Alfie - Bodyweight Downward Dog to Upward Dog
3
3
3
m 
0
s
 rest
65ea8943c57341ca6a1ccfc3
65ea8943c57341ca6a1ccfc3
Bodyweight Scapular Pull Ups
Alfie - Bodyweight Scapular Pull Ups
3
3
3
m 
0
s
 rest
65ea8930b5a04cabcdcc48fd
65ea8930b5a04cabcdcc48fd
Bodyweight Squats
Alfie - Bodyweight Squats
3
3
3
m 
0
s
 rest
65ea893e968954ebaf0f51a5
65ea893e968954ebaf0f51a5
Barbell Bent Over Row
Alfie - Barbell Bent Over Row
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
65ea8945e6702a9879388446
65ea8945e6702a9879388446
Dumbbell Weighted Chin Ups
Alfie - Dumbbell Weighted Chin Ups
3
3
3
m 
0
s
 rest
65ea893883b37609c77de6b2
65ea893883b37609c77de6b2
Bodyweight Nordic Curl Negative
Alfie - Bodyweight Nordic Curl Negative
3
3
3
m 
0
s
 rest
65ea8938c78b03f62f28a131
65ea8938c78b03f62f28a131
Barbell Standing Bicep Curl
Alfie - Barbell Standing Bicep Curl
3
3
3
m 
0
s
 rest
65ea89396383a48dd33cac90
65ea89396383a48dd33cac90
Barbell Hyperextensions
Alfie - Barbell Hyperextensions
3
3
3
m 
0
s
 rest
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