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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Upper Push/Lower Pull

Predominant focus on upper push movements with lower pull integration

65bb8b09f90e328981375faf

Medball Single Arm Rotational Chest Press
 sets
 kg
 reps 
 rest
Notes
6577824b86ba299999ed4454
Bodyweight
Staggered SA Push with Rotation
 sets
 kg
 reps 
 rest
Notes
6538f90f720df871bde86ae5
Cable
Barbell Single Leg RDL w/ Clean to Press
 sets
 kg
 reps 
 rest
Notes
65bb8868eb7d566e322e7abb
Barbell
Landmine Rotational Clean to Press
 sets
 kg
 reps 
 rest
Notes
65a771738a63c602c1e138f7
Barbell
Explosive Swissball Hamstring Curl (SL)
 sets
 kg
 reps 
 rest
Notes
657a678c57e7e0354ba81884
Swiss Ball
Bosu Alternate Crunches
 sets
 kg
 reps 
 rest
Notes
656fa1be2ee1a56fe60583ea
Bodyweight
6577824b86ba299999ed4454
6577824b86ba299999ed4454
Medball Single Arm Rotational Chest Press
Medball Single Arm Rotational Chest Press
3
3
3
0
s
 rest
6538f90f720df871bde86ae5
6538f90f720df871bde86ae5
Staggered SA Push with Rotation
Staggered SA Push with Rotation - Cable
3
3
3
0
s
 rest
65bb8868eb7d566e322e7abb
65bb8868eb7d566e322e7abb
Barbell Single Leg RDL w/ Clean to Press
Barbell Single Leg RDL w/ Clean to Press
3
3
3
0
s
 rest
65a771738a63c602c1e138f7
65a771738a63c602c1e138f7
Landmine Rotational Clean to Press
Landmine Rotational Clean to Press
3
3
3
0
s
 rest
657a678c57e7e0354ba81884
657a678c57e7e0354ba81884
Explosive Swissball Hamstring Curl (SL)
Explosive Swissball Hamstring Curl (SL)
3
3
3
0
s
 rest
656fa1be2ee1a56fe60583ea
656fa1be2ee1a56fe60583ea
Bosu Alternate Crunches
Bosu Alternate Crunches
3
3
3
0
s
 rest
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