exclusive 12 Weeks to Lean Exercise Exchange List

exclusive 12 Weeks to Lean Exercise Exchange List

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
Hack Squat Machine
Super Squat/Standing
Squat Machine
Ground Based Squat
Machine
BB Squat (regular,
sumo/wide stance,
etc)**
DB Squat**
Deep ATG Squat**
Smith Machine Squats
Barbell Lunge - Front,
Side, or Back**
Overhead Squat**
Walking Lunges**
Bench or Box Jumps
Box Squats
Jefferson Squats**
BB Sumo Squats
BB Front Squats
Quad Specific:
Leg Extension Machine
Narrow Stance Leg Press
Single Leg Step Up**
Jefferson Squat**
Pistol Squats (Single Leg Deep
Squat)**
DB or KB Curtsy Lunge**
Cable or Band Standing or Seated
Single Leg Extension**
Single Leg Push Off Jump**
Goblet Squats (DB or KB)**
Front Squats BB**
Forward Lunges**
Walking Lunges**
Chair Squat (Smith Machine)
Bulgarian Split Squat**
Hack Squat
Single Leg Push Off**
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
Narrow Stance Hack Squat
Glutes/Hamstrings Specific:
BB Deadlifts**
Cable Rope Pull Through
DB Deadlifts**
Hex Bar Deadlift
Sumo Deadlifts**
Narrow Stance DB or BB Deadlifts** *
Ground Based Squat Machine
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
Single Leg)
Standing Cable Hamstring Curls
SB Hip Extension**
Standing Resistance Band Hamstring
Curls**
SB Leg Curls**
Nordic Leg Curls**
KB, DB, or MB Swings**
Renegade Hip Bridge** *
Machine Glute Extension (Butt
Blaster)
Reverse Hyperextensions on Bench
or Ball**
Hammer Strength Lying Hamstring
Curl
Seated or Standing Machine Hip
Abduction
Standing Single Leg Hamstring Curl
on Leg Extension Machine*
Standing Cable Hip Abduction
Standing Resistance Band Hip
Abduction**
Calves
BB Seated Calf Raise**
Machine Calf Press
Rocking Standing BB or DB Calf
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
Assisted Band Wide Grip Pull Ups**
DB or BB Bent Over Rows - arms to 90
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
Ups
Explosive Switch Rows**
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
and Palms Up**
Cable Reverse Fly
Smith Machine Rows
Seated or Standing Cable Row
Seated or Standing Resistance Band
Row**
Seated V Grip Lat Pull Down
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
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 Low to High Fly
Cable Seated Machine Incline Chest
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
Seated DB Overhead Press**
DB or Resistance Band
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
Arm/Crossover style)
Car Drivers**
Alternating Cable Shoulder Press
DB Lying Single or Double Arm Rear
Lateral Raise**
MB Overhead Backwards Throw**
DB Scaption**
BB or DB Front Raise**
DB Iron Cross**
Straight Raises on Incline Bench (BB
or DB)
Handstand Push Up (Full or
Modified)**
DB Lateral Raise**
KB Pirate Ships**
Front Plate Raise**
Landmine Thrusters*
Single Arm Linear Jammer
Machine Lateral Raise
Hammer Strength Machine Shoulder
Press
DB Punches**
Machine Shoulder Press
DB Side Laterals to Front Raise**
BTN Pull Down
Biceps Exercises
BB or Curl**
Alternating DB Curl**
Incline Bench DB or BB Curl (Spider
Curls)**
Lying Cable Curl
Alternating Hammer Grip DB Curl**
Supine Lying 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
Curl**
Standing Cable Curl
Close Grip EZ Bar Curls**
DB or BB Concentration Curl**
Standing One Arm DB Curl Over
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
Bent)**
Lat Bar Cable Triceps Press Down
Resistance Band Skull Crushers**
Close Grip EZ Curl Bar Press**
BB Skull Crushers**
Decline Bench Close Grip Skull
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
Extension
DB Single Arm Overhead Triceps
Extension**
Cable Rope Extension
DB Seated or Standing Triceps Press**
Bench or SB Lying Hammer Grip DB
Triceps Extension**
Low Cable Lying Triceps Extension
Incline Bench BB Triceps Extension**
DB Kickbacks**
Incline Close Grip Push Up**
Resistance Band Kickbacks**
Triceps Push Up (Elbows into the
body)**
Seated or Standing Bent Over DB
Kickbacks**
Kneeling Cable Triceps Extension
Cable Single Arm Triceps Kickback
Standing Cable OH Triceps Press
DB Tate Press**
Machine Triceps Extension
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
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