EXERCISE SUBSTITUTIONS

LOWER BODY EXERCISES

SQUAT: Hack squat, smith machine squat, leg press + 15 reps of back extensions

DEADLIFT: Trap bar deadlift, Romanian deadlift, Barbell hip thrust

BARBELL HIP THRUST: Round-back 45° hyperextension, glute bridge, leg extension
machine hip thrust

DUMBBELL WALKING LUNGE: Bulgarian split squat, reverse lunge, dumbbell step-
up, single-leg leg press

LEG EXTENSION: Bodyweight squat (20 reps)

LYING LEG CURL: Seated leg curl, sliding leg curl, Swiss ball leg curl

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STANDING CALF RAISE: Any calf raise with your knee in the extended position

FRONT SQUAT: Goblet squat, leg press, bodyweight squat

CABLE PULL-THROUGH: KB swing, dumbbell RDL

SINGLE-LEG LEG PRESS: Assisted pistol squat, db step-up

SINGLE-LEG LEG EXTENSION: Leg extension

SWISS BALL SINGLE-LEG LEG CURL: Sliding leg curl, seated leg curl, single-leg
lying leg curl

TEMPO BACK SQUAT: Tempo goblet squat, tempo front squat

ROUND-BACK DUMBBELL 45° HYPEREXTENSION: Barbell hip thrust, straight back

45° hyperextension

SMITH MACHINE REVERSE LUNGE: Dumbbell walking lunge, Bulgarian split squat

ENHANCED-ECCENTRIC LEG EXTENSION: 3-second negative leg extension

ENHANCED-ECCENTRIC LYING LEG CURL: 3-second negative lying leg curl

LATERAL BAND WALK: Machine seated hip abduction

ROMANIAN DEADLIFT: Trap bar RDL, cable pull-through, stiff leg deadlift

PAUSE BARBELL HIP THRUST: Round-back 45° hyperextension, pause glute bridge,
pause leg extension machine hip thrust

SLOW ECCENTRIC GOBLET SQUAT: Slow-eccentric bodyweight squat

CABLE ROPE PULLTHROUGH: Machine glute kickback

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PUSH EXERCISES
BARBELL BENCH PRESS: Dumbbell press, machine chest press, smith machine
bench press

DUMBBELL SEATED SHOULDER PRESS: Arnold press, machine seated shoulder

press, seated barbell shoulder press

DIP: Assisted dip, dip machine, bench dip, close-grip bench press, dumbbell floor
press

LOW-TO-HIGH CABLE FLYE: Any cable fly which feels natural, pec deck

DUMBBELL ISOLATERAL SKULL CRUSHEr: EZ bar skull crusher, single-arm rope

triceps extension

DUMBBELL LATERAL RAISE: Machine lateral raise, resistance band lateral raise,
plate lateral raise

AB WHEEL ROLLOUT: Long-lever plank, plank, hollow body hold

CLOSE-GRIP BENCH PRESS: Floor press, dumbbell close-grip bench press

MILITARY PRESS: Db standing shoulder press, barbell seated shoulder press

DUMBBELL INCLINE PRESS: Barbell incline press, machine incline press

PEC DECK: Any cable fly

CABLE LATERAL RAISE: Machine lateral raise, resistance band lateral raise, plate
lateral raise

CABLE TRICEPS KICKBACK: Dumbbell triceps kickback

BICYCLE CRUNCH: Ab mat crunch, crunch, cable crunch

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BARBELL FLOOR SKULL CRUSHER: EZ bar skull crusher, floor press, pin press, JM
press

EGYPTIAN LATERAL RAISE: dumbbell lateral raise, cable lateral raise, band lateral
raise

ROPE OVERHEAD TRICEPS EXTENSION: Dumbbell overhead triceps extension

HANGING LEG RAISE: V-sit up

MILITARY PRESS / PUSH PRESS COMPLEX: Dumbbell shoulder press / push press
complex (same thing but with dumbbells)

TRICEPS V-BAR PRESSDOWN: Cable triceps pressdown (no attachment on the

cable)

MACHINE LATERAL RAISE: Dumbbell seated lateral raise

PLANK: Hollow body hold, suitcase hold

PULL EXERCISES
PULL-UP: Assisted pull-up, pronated pulldown

PENDLAY ROW: Bent over barbell row, one-arm dumbbell row, cable seated row

MACHINE HIGH ROW: One-arm dumbbell row, row off of pulldown machine (lean
torso back at a 45° angle)

SEATED FACE PULL: bBand pull apart, reverse cable flye, reverse pec deck

SNATCH GRIP BARBELL SHRUG: Dumbbell shrug

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REVERSE GRIP EZ BAR CURL: Pronated dumbbell curl, pronated cable curl

SUPINATED EZ BAR CURL: Supinated dumbbell curl, supinated cable curl

DUMBBELL PREACHER CURL: Machine preacher curl, dumbbell alternating

supinated curl

NEUTRAL-GRIP PULLDOWN: Single-arm pulldown, supinated pulldown

CABLE SEATED ELBOWS OUT ROW: Chest-supported T-bar row (wide grip)

CABLE SEATED ROW: Chest-supported T-bar row (diagonal grip)

KNEELING STRAIGHT-ARM CABLE PULL-OVER: Standing cable pull-over, dumbbell

pull-over

DUMBBELL ONE-ARM ROW: Single-arm cable row

CHEST-SUPPORTED T-BAR ROW W/BAND: Cable seated row w/ band, enhanced-

eccentric chest-supported T-bar row

LOW-TO-HIGH REVERSE FLYE: low-to-high face pull

ROPE UPRIGHT ROW: low-to-high face pull

DUMBBELL SUPINATED CURL: EZ bar curl

HIGH CABLE CURL: Whichever bicep curl which you feel the most

SINGLE-ARM PULLDOWN: Pulldown

SEAL ROW: Pendlay row, bent over barbell row

REVERSE PEC DECK: Teverse cable flye

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EXERCISE VIDEOS
LEGS:
PRIMARY
Back squat: https://www.youtube.com/watch?v=dW5-C1fsMjk
Deadlift: https://www.youtube.com/watch?v=fc4_hq7tjkU

SECONDARY
Romanian deadlift: https://www.youtube.com/watch?v=SE-2Y-3a1pY
Db walking lunge: https://www.youtube.com/watch?v=vni4lElTvsY
Barbell hip thrust: https://www.youtube.com/watch?v=RjWiwq1wgFg&t=2s

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TERTIARY
Leg extension: https://www.youtube.com/watch?v=YyvSfVjQeL0
Lying leg curl: https://www.youtube.com/watch?v=1Tq3QdYUuHs
Machine standing calf raise: https://www.youtube.com/watch?v=7AVIgDN72c0
Single-leg leg extension: https://www.youtube.com/watch?v=3VIpG6rtFAc
Single-leg lying leg curl: https://www.youtube.com/watch?v=lQSlJHtsnRA
Machine seated hip abduction: https://www.youtube.com/watch?v=-seSnS4N8Xo
Cable rope pullthrough: https://youtu.be/0MGx97YdFg0?t=11m35s

PUSH:
PRIMARY
Barbell bench press: https://www.youtube.com/watch?v=esQi683XR44

SECONDARY
Db incline press: https://www.youtube.com/watch?v=ggJycLjz01E
Military press: https://www.youtube.com/watch?v=CnBmiBqp-AI
Assisted dip: https://www.youtube.com/watch?v=wjUmnZH528Y

TERTIARY
Cable fly: https://www.youtube.com/watch?v=KJwiu8ttuZ0
Dumbbell skull crusher: https://www.youtube.com/watch?v=ZUZOn9c1VVI
Single-arm rope triceps extension: https://www.youtube.com/watch?v=FxK2mF0iPXs
Dumbbell lateral raise: https://www.youtube.com/watch?v=6m7JO28RqZg
Crunch: https://www.youtube.com/watch?v=NGRKFMKhF8s
Plank: https://www.youtube.com/watch?v=kL_NJAkCQBg

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PULL:
SECONDARY
Supinated pulldown: https://www.youtube.com/watch?v=apzFTbsm7HU
Cable seated row: https://www.youtube.com/watch?v=4mRy8U542Fo
Chest-supported T-bar row: https://www.youtube.com/watch?v=w0KnlQ-b7jw
Snatch grip barbell shrug: https://youtu.be/9B-5irFdB3c?t=6m28s

TERTIARY
Seated face pull: https://www.youtube.com/watch?v=HSoHeSjvIdY
Cable reverse fly: https://www.youtube.com/watch?v=QnXb1dh_RjQ
Dumbbell supinated curl: https://www.youtube.com/watch?v=ykJmrZ5v0Oo
Spider curl: https://youtu.be/ebyOmAZUqzo?t=11m38s
Rope Upright Row: https://youtu.be/KyTAraGimfE?t=6m35s

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