exercise exchange list - roxstar fitness inner circle · bb - barbell, db - dumbbells, mb -...
TRANSCRIPT
ULTIMATEExercise
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
Hack Squat Machine
Super Squat/Standing
Squat Machine
Ground Based Squat
Machine
Smith Machine Squats
Overhead Squat**
BB Squat (regular,
sumo/wide stance,
etc)**
DB Squat**
Deep ATG Squat**
Barbell Lunge - Front,
Side, or Back**
Walking Lunges**
Bench or Box Jumps
Box Squats
Jefferson Squats**
BB Sumo Squats
BB Front Squats
Quad Specific: Leg Extension Machine
Single Leg Step Up**
Pistol Squats (Single Leg Deep
Squat)**
Cable or Band Standing or Seated
Single Leg Extension**
Goblet Squats (DB or KB)**
Front Squats BB**
Forward Lunges**
Walking Lunges**
Chair Squat (Smith Machine)
Bulgarian Split Squat**
Hack Squat
Narrow Stance Hack Squat
Narrow Stance Leg Press
Jefferson Squat**
DB or KB Curtsy Lunge**
Single Leg Push Off**
Single Leg Push Off Jump**
Wall Sits**
Smith Machine Leg Press
Smith Machine Pistol Squat
Squats with Resistance Bands**
Weighted Sissy Squats**
Hammer Strength Leg Extensions
Smith Machine Leg Press
Glutes/Hamstrings Specific: BB Deadlifts**
DB Deadlifts**
Sumo Deadlifts**
Narrow Stance DB or BB Deadlifts** *
Good Mornings (BB or Body Bar)**
BB Floor Lying Glute Bridges
BB Glute Bridges Lying on Bench
Bodyweight Hip Bridges (Double or
Single Leg)
SB Hip Extension**
SB Leg Curls**
KB, DB, or MB Swings**
Machine Glute Extension (Butt
Blaster)
Cable Rope Pull Through
Hex Bar Deadlift
Ground Based Squat Machine
Deadlift
Cable Glute Kickback
Lying Hamstring Curl
Seated Hamstring Curl
Standing Cable Hamstring Curls
Standing Resistance Band Hamstring
Curls**
Nordic Leg Curls**
Renegade Hip Bridge** *
Reverse Hyperextensions on Bench
or Ball**
Hammer Strength Lying Hamstring
Curl
Standing Single Leg Hamstring Curl
on Leg Extension Machine*
Seated or Standing Machine Hip
Abduction
Standing Cable Hip Abduction
Standing Resistance Band Hip
Abduction**
Calves BB Seated Calf Raise**
Machine Calf Press
Calf Press on the Leg Press
Theraband Calf Press**
Rocking Standing BB or DB Calf
Raise**
Seated Calf Raise Machine
Smith Machine Calf Raise
BB or DB Calf Raise on Plate (Ball of
Foot)**
Back - Width Exercises Wide Grip Pull Ups**
Assisted Machine Pull Ups
Assisted Band Wide Grip Pull Ups**
Resistance Band Pull Downs
Kneeling Cable Rope Pull Downs*
Seated Wide Grip Lat Pull Downs
Cambered D Handle Pull Downs
Seated Wide Grip Rows
Wide Grip Resistance Band Rows**
Rack Pulls
Deadlifts
DB or BB Bent Over Rows - arms to 90
degree angle
DB Pullover
Cable Rope Pullover
Resistance Band Lat Press Down
MB Slams**
Hammer Strength Lat Pull Down
Hammer Strength Reverse Grip Lat
Pull Down
Back - Detail/Thickness Exercises Narrow Grip Pull Ups
Assisted Machine Narrow Grip Pull
Ups
Band Assisted Narrow Grip Pull Ups**
Olympic Bar T Rows** *
T Bar Row Machine
BB or DB Bent Over Row - Close Grip
and Palms Up**
Smith Machine Rows
Seated or Standing Cable Row
Seated or Standing Resistance Band
Row**
Meadow Rows
Explosive Switch Rows**
Seated V Grip Lat Pull Down
Bent Over Plate Rows**
Body Rows**
Renegade Rows**
Cable Reverse Fly
Pec Deck Machine Reverse Fly
Resistance Band Reverse Fly**
Hammer Strength Row Machine
Hammer Strength DY (Low) Row
Hammer Strength High Row
Chest - Upper Chest Exercises Chest Dips
Incline Bench Press
Incline DB Press**
Incline SB DB Press**
Incline DB Fly
Cable Low to High Fly
Resistance Band Low to High Fly**
Resistance Band Incline Chest Press**
Diamond Push Ups**
Hammer Grip Incline Press**
Around The Worlds**
Hammer Strength Incline Press
Cable Seated Machine Incline Chest
Press
Seated Machine Incline Press
Decline Bench Wide Grip BB
Pullover**
Chest - Mid and Lower Exercises Resistance Band Bench Press**
BB or DB Flat Bench Press
BB or DB Decline Bench Press
Smith Machine Decline Bench Press
Smith Machine Flat Bench Press
DB Flat Bench Fly**
DB Decline Bench Fly**
SB DB Press**
Flat Bench Cable Fly
KB or DB Alternating Floor Press**
Cable Seated Machine Chest Press
Hammer Strength Wide Grip Press
Cable Cross Over
Resistance Band Cross Over**
Pec Deck Fly Machine
Iron Cable Cross
Decline Push Up**
Drop Push Up**
Incline Push Up Depth Jump**
MB Push Up**
Plyo Push Up**
SB Push Up (Feet on Ball)**
Side to Side Push Ups**
SA Cable Cross Over
Alternating Integrated Chest Press** *
TRX Push Up**
Svend Press**
Shoulders - All 3 Heads BB or DB Jerk**
DB or BB Push Press**
BB, DB, or KB Snatch**
Hang Cleans
BB Clean and Jerk
BB High Pull
BB or DB Upright Row
Seated BB Shoulder Press
Seated DB Overhead Press**
Arnold Press**
Cuban Press**
Cable Shoulder Press
Cable Lateral Raise (Single or Double
Arm/Crossover style)
Alternating Cable Shoulder Press
MB Overhead Backwards Throw**
BB or DB Front Raise**
Straight Raises on Incline Bench (BB
or DB)
DB Lateral Raise**
Front Plate Raise**
BB or DB Rear Delt Row**
Resistance Band Pull Apart**
Resistance Band Lateral Raise**
Bradford Press
Bent Over Single Arm Lateral Fly
Bent Over 2 Arm Seated Lateral Fly
Cable Internal/External Rotation
DB or Resistance Band
Internal/External Rotation**
High to Low Cable Rear Delt Fly
Cable Face Pulls
Resistance Band Face Pulls**
Car Drivers**
DB Lying Single or Double Arm Rear
Lateral Raise**
DB Scaption**
DB Iron Cross**
Handstand Push Up (Full or
Modified)**
KB Pirate Ships**
Landmine Thrusters*
Single Arm Linear Jammer
Hammer Strength Machine Shoulder
Press
Machine Shoulder Press
Machine Lateral Raise
DB Punches**
BTN Pull Down
DB Side Laterals to Front Raise**
Biceps Exercises BB or Curl**
Incline Bench DB or BB Curl (Spider
Curls)**
Alternating Hammer Grip DB Curl**
Incline Bench Alternating Curls**
Cable Hammer Curls (Rope Curls)
Cable Preacher Curl
DB or BB Preach Curl
Standing Cable Curl
Close Grip EZ Bar Curls**
DB or BB Concentration Curl**
Cross Body DB Hammer Curl**
Drag Curl**
Alternating DB Curl**
Lying Cable Curl
Supine Lying DB Curl**
Resistance Band Curl**
Machine Bicep or Preacher Curl
Overhead Cable Curl
Reverse Grip BB or DB Curl**
Standing Bent Over Concentration
Curl**
Standing One Arm DB Curl Over
Incline Bench**
Zottman Curl**
TRX Body Bicep Curls**
Triceps Exercises Triceps Dips (Bodyweight)
Bench Dips (Feet Elevated or Knees
Bent)**
Resistance Band Skull Crushers**
BB Skull Crushers**
Close Grip Bench Press (JM Press)
TRX Body Triceps Press**
Body Up**
Cable Rope Overhead Triceps
Extension
Cable Rope Extension
Cable Triceps Press Down
Lat Bar Cable Triceps Press Down
Close Grip EZ Curl Bar Press**
Decline Bench Close Grip Skull
Crusher**
Decline Bench DB Triceps Extension**
Seated Dip Machine
DB Floor Press**
DB Single Arm Overhead Triceps
Extension**
DB Seated or Standing Triceps Press**
Bench or SB Lying Hammer Grip DB
Triceps Extension**
Incline Bench BB Triceps Extension**
Incline Close Grip Push Up**
Triceps Push Up (Elbows into the
body)**
Kneeling Cable Triceps Extension
Standing Cable OH Triceps Press
Low Cable Lying Triceps Extension
Machine Triceps Extension
DB Kickbacks**
Resistance Band Kickbacks**
Seated or Standing Bent Over DB
Kickbacks**
Cable Single Arm Triceps Kickback
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
Battle Ropes
High Knees
Butt Kicks
Agility Ladder
Ice Skaters
Burpee
Rocket Jumps/Jump Squats
Jump Squat + Adduction*
BB or DB Jerk
DB or BB Push Press
BB, DB, or KB Snatch
Hang Cleans
BB Clean and Jerk
Bench Jump
Bench Sprint
Double Leg Butt Kick
Jog in Place
Jumping Jacks
Scissor Jumps
Tuck Jumps
Lateral Speed Steps
Mountain Climbers
Prowler Sprint
Jump Rope
Side to Side Box Shuffle
Single Leg Push Off
Standing Long Jump
Star Jump
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