ULTIMATE Exercise Exchange List The following exercises are a list that you can pick from in the case where you may need to swap out exercises either because you don't have the tools available to you, or you feel like mixing up the exercise that you have assigned on the plan. If swapping things out, I want you to use an exercise that hits the muscle at the same angle. So if it's a glute exercise, then sub it out with another exercise for glutes, for mid-back, swap it out for another mid-back exercise. In this way, you still train the muscle in the way I’ve intended, but you get to accommodate things for your needs. Keep in mind this is a small list, but it gives you a quick reference of what you can easily switch things out with. Notes: BB - Barbell, DB - Dumbbells, MB - Medicine Ball, KB - Kettlebell, SB - Stability Ball "Hammer Strength" - any machine that is weight plate loaded. Many of the exercises below can be perform with Single Arm or Leg, or both sides at the same time. * - Video in our database ** - Can be done at home ** * - At home and Video available Videos for just about all of these can be found at: http://www.bodybuilding.com/exercises You may also run a quick Google search on any of these to see a video that appropriately teaches you form and execution. Compound Legs (Hits everything): Leg Press BB Squat (regular, Bench or Box Jumps Hack Squat Machine sumo/wide stance, Box Squats etc)** Super Squat/Standing Jefferson Squats** DB Squat** Squat Machine BB Sumo Squats Deep ATG Squat** Ground Based Squat BB Front Squats Machine Barbell Lunge - Front, Smith Machine Squats Side, or Back** Overhead Squat** Walking Lunges** Quad Specific: Leg Extension Machine Narrow Stance Leg Press Single Leg Step Up** Jefferson Squat** Pistol Squats (Single Leg Deep DB or KB Curtsy Lunge** Squat)** Single Leg Push Off** Cable or Band Standing or Seated Single Leg Push Off Jump** Single Leg Extension** Wall Sits** Goblet Squats (DB or KB)** Smith Machine Leg Press Front Squats BB** Smith Machine Pistol Squat Forward Lunges** Squats with Resistance Bands** Walking Lunges** Weighted Sissy Squats** Chair Squat (Smith Machine) Hammer Strength Leg Extensions Bulgarian Split Squat** Smith Machine Leg Press Hack Squat Narrow Stance Hack Squat Glutes/Hamstrings Specific: BB Deadlifts** Cable Rope Pull Through DB Deadlifts** Hex Bar Deadlift Sumo Deadlifts** Ground Based Squat Machine Narrow Stance DB or BB Deadlifts** * Deadlift Good Mornings (BB or Body Bar)** Cable Glute Kickback BB Floor Lying Glute Bridges Lying Hamstring Curl BB Glute Bridges Lying on Bench Seated Hamstring Curl Bodyweight Hip Bridges (Double or Standing Cable Hamstring Curls Single Leg) Standing Resistance Band Hamstring SB Hip Extension** Curls** SB Leg Curls** Nordic Leg Curls** KB, DB, or MB Swings** Renegade Hip Bridge** * Reverse Hyperextensions on Bench Machine Glute Extension (Butt Blaster) or Ball** Hammer Strength Lying Hamstring Seated or Standing Machine Hip Curl Abduction Standing Single Leg Hamstring Curl Standing Cable Hip Abduction on Leg Extension Machine* Standing Resistance Band Hip Abduction** Calves BB Seated Calf Raise** Rocking Standing BB or DB Calf Machine Calf Press Raise** Calf Press on the Leg Press Seated Calf Raise Machine Theraband Calf Press** Smith Machine Calf Raise BB or DB Calf Raise on Plate (Ball of Foot)** Back - Width Exercises Wide Grip Pull Ups** Deadlifts Assisted Machine Pull Ups DB or BB Bent Over Rows - arms to 90 Assisted Band Wide Grip Pull Ups** degree angle Resistance Band Pull Downs DB Pullover Kneeling Cable Rope Pull Downs* Cable Rope Pullover Seated Wide Grip Lat Pull Downs Resistance Band Lat Press Down Cambered D Handle Pull Downs MB Slams** Seated Wide Grip Rows Hammer Strength Lat Pull Down Wide Grip Resistance Band Rows** Hammer Strength Reverse Grip Lat Pull Down Rack Pulls Back - Detail/Thickness Exercises Narrow Grip Pull Ups Meadow Rows Assisted Machine Narrow Grip Pull Explosive Switch Rows** Ups Seated V Grip Lat Pull Down Band Assisted Narrow Grip Pull Ups** Bent Over Plate Rows** Olympic Bar T Rows** * Body Rows** T Bar Row Machine Renegade Rows** BB or DB Bent Over Row - Close Grip Cable Reverse Fly and Palms Up** Pec Deck Machine Reverse Fly Smith Machine Rows Resistance Band Reverse Fly** Seated or Standing Cable Row Hammer Strength Row Machine Seated or Standing Resistance Band Row** Hammer Strength DY (Low) Row Hammer Strength High Row Chest - Upper Chest Exercises Chest Dips Diamond Push Ups** Incline Bench Press Hammer Grip Incline Press** Incline DB Press** Around The Worlds** Incline SB DB Press** Hammer Strength Incline Press Incline DB Fly Cable Seated Machine Incline Chest Cable Low to High Fly Press Resistance Band Low to High Fly** Seated Machine Incline Press Resistance Band Incline Chest Press** Decline Bench Wide Grip BB Pullover** Chest - Mid and Lower Exercises Resistance Band Bench Press** DB Flat Bench Fly** BB or DB Flat Bench Press DB Decline Bench Fly** BB or DB Decline Bench Press SB DB Press** Smith Machine Decline Bench Press Flat Bench Cable Fly Smith Machine Flat Bench Press KB or DB Alternating Floor Press** Cable Seated Machine Chest Press MB Push Up** Hammer Strength Wide Grip Press Plyo Push Up** Cable Cross Over SB Push Up (Feet on Ball)** Resistance Band Cross Over** Side to Side Push Ups** Pec Deck Fly Machine SA Cable Cross Over Iron Cable Cross Alternating Integrated Chest Press** * Decline Push Up** TRX Push Up** Drop Push Up** Svend Press** Incline Push Up Depth Jump** Shoulders - All 3 Heads BB or DB Jerk** BB or DB Rear Delt Row** DB or BB Push Press** Resistance Band Pull Apart** BB, DB, or KB Snatch** Resistance Band Lateral Raise** Hang Cleans Bradford Press BB Clean and Jerk Bent Over Single Arm Lateral Fly BB High Pull Bent Over 2 Arm Seated Lateral Fly BB or DB Upright Row Cable Internal/External Rotation Seated BB Shoulder Press DB or Resistance Band Seated DB Overhead Press** Internal/External Rotation** Arnold Press** High to Low Cable Rear Delt Fly Cuban Press** Cable Face Pulls Cable Shoulder Press Resistance Band Face Pulls** Cable Lateral Raise (Single or Double Car Drivers** Arm/Crossover style) DB Lying Single or Double Arm Rear Alternating Cable Shoulder Press Lateral Raise** MB Overhead Backwards Throw** DB Scaption** BB or DB Front Raise** DB Iron Cross** Straight Raises on Incline Bench (BB Handstand Push Up (Full or or DB) Modified)** DB Lateral Raise** KB Pirate Ships** Front Plate Raise** Landmine Thrusters* Single Arm Linear Jammer Machine Lateral Raise Hammer Strength Machine Shoulder DB Punches** Press BTN Pull Down Machine Shoulder Press DB Side Laterals to Front Raise** Biceps Exercises BB or Curl** Alternating DB Curl** Incline Bench DB or BB Curl (Spider Lying Cable Curl Curls)** Supine Lying DB Curl** Alternating Hammer Grip DB Curl** Resistance Band Curl** Incline Bench Alternating Curls** Machine Bicep or Preacher Curl Cable Hammer Curls (Rope Curls) Overhead Cable Curl Cable Preacher Curl Reverse Grip BB or DB Curl** DB or BB Preach Curl Standing Bent Over Concentration Standing Cable Curl Curl** Close Grip EZ Bar Curls** Standing One Arm DB Curl Over DB or BB Concentration Curl** Incline Bench** Cross Body DB Hammer Curl** Zottman Curl** Drag Curl** TRX Body Bicep Curls** Triceps Exercises Triceps Dips (Bodyweight) Cable Triceps Press Down Bench Dips (Feet Elevated or Knees Lat Bar Cable Triceps Press Down Bent)** Close Grip EZ Curl Bar Press** Resistance Band Skull Crushers** Decline Bench Close Grip Skull BB Skull Crushers** Crusher** Close Grip Bench Press (JM Press) Decline Bench DB Triceps Extension** TRX Body Triceps Press** Seated Dip Machine Body Up** DB Floor Press** Cable Rope Overhead Triceps DB Single Arm Overhead Triceps Extension Extension** Cable Rope Extension DB Seated or Standing Triceps Press** Bench or SB Lying Hammer Grip DB Low Cable Lying Triceps Extension Triceps Extension** Machine Triceps Extension Incline Bench BB Triceps Extension** DB Kickbacks** Incline Close Grip Push Up** Resistance Band Kickbacks** Triceps Push Up (Elbows into the Seated or Standing Bent Over DB body)** Kickbacks** Kneeling Cable Triceps Extension Cable Single Arm Triceps Kickback Standing Cable OH Triceps Press DB Tate Press** Plyometric/Power and Cardio Based Exercises All of these can be done at home. You can swap these out for any exercises that appear on our metabolic circuits or total body circuits. Again, you can find full video tutorials in the Bodybuilding.com exercise database. MB Slams Bench Sprint Battle Ropes Double Leg Butt Kick High Knees Jog in Place Butt Kicks Jumping Jacks Agility Ladder Scissor Jumps Ice Skaters Tuck Jumps Burpee Lateral Speed Steps Rocket Jumps/Jump Squats Mountain Climbers Jump Squat + Adduction* Prowler Sprint BB or DB Jerk Jump Rope DB or BB Push Press Side to Side Box Shuffle BB, DB, or KB Snatch Single Leg Push Off Hang Cleans Standing Long Jump BB Clean and Jerk Star Jump Bench Jump © 2016 RoxStar Fitness LLC. – www.RoxStarFitness.com All Rights Reserved. Copying, distributing, or altering this document in any way without express written consent is prohibited by law. .