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rzen a93cbc30b7 Add library exercises mid-workout with plan defaults

Pick any exercise from the full library while a workout is running, not
just the ones in its split. The new exercise's plan is seeded from the
most recent log of that exercise, else the library's authored Defaults
line, else a plain 3x10. Adds a searchable two-section picker sheet and
a **Defaults:** bullet to all 47 library reference pages.

Claude-Session: https://claude.ai/code/session_01HJDQQDA9QdP8zByg43H5v3

2026-07-08 07:51:30 -04:00

1.2 KiB

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Seated Row

The seated horizontal pull — thickness for the mid-back by driving the elbows straight back against the chest pad.

Category: Main circuit
Type: Machine-based horizontal pull
Targets: Mid-back, latissimus dorsi, rear delts, biceps
Prescription: 4 × 10
Defaults: 4 × 10 weighted

Setup

Sit with your chest firmly against the pad and feet on the footrest. Grip the handles with your arms extended forward toward the anchor.

Execution

Pull straight back, keeping your elbows close to your body.
Drive the handles to your ribs and retract your shoulder blades hard.
Return to full extension under control without rounding your back.

Cues

Retract the shoulder blades first, then the arms follow.
Elbows stay tucked, tracing a line along your sides.
Chest stays glued to the pad the whole rep.

Common Mistakes

Rounding the back to reach forward at the extension.
Flaring the elbows out wide instead of driving them back.
Heaving with the whole torso instead of pulling with the back.

Progression

Add weight once all four sets of ten are controlled; vary the grip width to shift emphasis between the lats and the mid-back.

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