Alternate Exercises

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)

Walking Lunges
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

Leg Extensions

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

Seated Cable Row

(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

Push-Ups on Ball

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 Lateral Raises

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

Triceps

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 Curls

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

Decline Bench Crunches

w/ decline bench
Abs
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