On
your Training Programs, if a certain exercise cannot be
performed, choose an alternate exercise for that same
muscle group.
|
|
| Total
Leg Exercises |
Total
Leg Exercises, plus Glutes (legs, rear-end)
|
|
|
 |
| Squats |
w/ barbell or dumbbells
|
| Ball
Squats |
w/ dumbbells
|
| Hack
Squats |
w/
machine
|
| Leg
Press |
w/
machine
|
| Walking
Lunges |
w/
dumbbells
|
| Concentration
Lunges |
w/
dumbbells
|
| Step-Ups |
w/ dumbbells
|
Explosive
Jumps
|
|
|
|
Hamstring
Exercises
|
Hamstring
Exercises, plus Glutes, & some Lower Back
(back of leg, rear-end, back)
|
|
|
|
| Straight
Legged Dead lifts |
w/
barbell & box
|
| Bent
Legged Dead lifts |
w/
barbell & box
|
| Hyperextensions |
w/
apparatus
|
| Lying
Leg Curl |
w/ machine
|
| Cable
Hamstring Kicks |
w/
machine/cable
|
| Standing
Hamstring Kicks |
w/
leg weight
|
|
|
Quadriceps
Exercises
|
Quadriceps
Exercises (front of thigh)
|
|
|
|
| Leg
Extensions |
w/
machine
|
 |
|
|
|
|
|
|
|
|
Calve
Exercises
|
Calve
Exercises (back of lower leg)
|
|
|
|
| Dumbbell
Calf Raises |
w/
dumbbells/board
|
|
| Seated
Calf Raises |
w/
machine
|
|
|
|
|
|
|
|
|
|
|
Back
Exercises
|
Back
Exercises plus, Biceps (back, front of arm)
|
|
|
|
| Lat
Pulldown |
w/
machine
|
 |
(Grips-wide,
neutral, reverse)
|
| Pull-Ups |
w/
pull-up bar
|
| 1
Arm Dumbbell Rows |
w/
dumbbells
|
| 2
Arm Dumbbell Rows |
w/
dumbbells
|
| Bent
Over Barbell Rows |
w/
barbell
|
| Standing
Cable Rows |
w/
machine/cable
|
| Seated
Cable Rows |
w/
machine/cable
|
| Shrugs |
w/
dumbbells
|
|
|
Chest
Exercises
|
Chest
Exercises plus, Shoulders, Triceps (chest, shoulders,
back of arm)
|
|
|
|
| DB
Bench Press (flat/inc) |
w/
dumbbells
|
 |
Bench
Press (flat/inc) |
w/
barbell
|
| DB
Press on Ball |
w/
dumbbells/ball
|
| DB
Flyes on Ball |
w/
dumbbells/ball
|
| DB
Flyes on Bench (flat/inc) |
w/
dumbbells
|
| Pec
Dec |
w/
machine
|
Push-Ups
|
| Push-Ups
on Ball |
w/
exercise ball
|
| Dips |
w/
apparatus
|
|
| DB
Pullovers |
w/
dumbbells
|
|
|
|
Shoulder
Exercises
|
Shoulders
Exercises
|
|
|
|
| DB
Lateral Raises |
w/
dumbbells
|
 |
| DB
Bent Lateral Raises |
w/
dumbbells
|
DB
Bent-Over Lateral Raises |
w/
dumbbells
|
| DB
Upright Rows |
w/
dumbbells
|
| Barbell
Upright Rows |
w/
barbell
|
| Cable
Upright Rows |
w/
machine/cable
|
| DB
Shoulder Press |
w/
dumbbells
|
Barbell
Shoulder Press |
w/
barbell
|
| Rear
Delt Raises on Ball |
w/
dumbbells/ball
|
|
|
Tricep
Exercises
|
Tricep
Exercises (back of arm)
|
|
|
|
| Tricep
Kickbacks |
w/
dumbbells
|
 |
| French
Press |
w/
dumbbells
|
Tricep
Pushdowns (bar,rope) |
w/
machine/bar or rope
|
| Dips |
w/
apparatus
|
| Cable
Overhead Tri. Extension |
w/
machine/bar or rope
|
| Lying
Barbell Tricep Curl |
w/
easy bar
|
| Lying
DB Tricep Curl |
w/
dumbbells
|
Tricep
Curl on Low Pulley |
w/
machine/rope
|
|
|
|
|
Bicep
Exercises
|
Bicep
Exercises (front of arm)
|
|
| DB
Curls |
w/
dumbbells
|
 |
| DB
Hammer Curls |
w/
dumbbells
|
Barbell
Curls |
w/
barbell
|
| Cable
Curls |
w/
machine/cable
|
| Seated
Preacher Curls |
w/
machine
|
| Incline
DB Curls |
w/
dumbbells
|
| Standing
Concentration Curls |
w/
dumbbells
|
Seated
Concentration Curls |
w/
dumbbells
|
|
|
Abdominal
Exercises |
Abdominal
Exercises (stomach area)
|
|
Floor
Crunches
|
|
|
Oblique
Floor Crunches
|
Reverse Floor Crunches
/font> |
Decline Bench Crunches |
w/ decline bench
|
 |
| Ball Crunches |
w/ exercise ball
|
| Ball Rev/Crunch (ball inside) |
w/ exercise ball
|
| Standing Rope Crunches |
w/ machine/rope
|
| Reverse Hyper Crunches |
w/ apparatus
|
| Standing Leg Raises |
w/ apparatus
|
| Seated Flat Bench Leg Pull-In |
w/ bench
|
Wheel Exercise |
w/ wheel
|
|
