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Exercise Replacements

If, for whatever reason, you are unable to carry out any of the exercises on the app, there are number of alternatives which you can perform. Ideally
you want to replace an exercise with another which will work the same muscle
group(s). However, you may replace it with an alternate exercise to target another
muscle group, a weaker/lagging muscle group which requires more training volume.

LEGS

Exercise Replacement 1 Replacement 2
BB Back Squats Smith Machine Squats Hack Squats
Single Leg Lying Leg Curl Lying DB Curl Seated Leg Curl
Leg Press Hack Squats Any Squat Kind
Bulgarian Split Squat Static DB/BB Lunges Single Leg Leg Press
Glute Ham Raise Lying Leg Curl DB/BB Romanian Deadlifts
Lying Leg Curl Lying DB Curl Seated Leg Curl
Leg Extension Heel Elevated DB Squats Leg Press (Feet Narrow & Low)
Leg Press (Single Leg) DB/BB Bulgarian Split Squat DB/BB Step Ups
Rowing Machine Glute Ham Raise Glute Ham Raise DB/BB Romanian Deadlifts
BB Hip Thrust DB Single Leg Hip Thrust BB Good Morning
DB/BB Walking Lunges Static DB/BB Lunges DB/BB Step Ups

CHEST

Exercise Replacement 1 Replacement 2
Flat DB Press BB Chest Press Seated Upright Cable Press
Incline DB Press BB Incline Plate Press Seated Incline Cable Press
Incline BB Press Incline Smith Machine Press Incline DB Press
Seated Cable Flys Pec Deck Flat DB Fly
Flat BB Press Flat Smith Machine Press DB/Machine Chest Press
Chest Machine Press Incline Smith Machine Press Flat/Decline BB Press
Landmine Chest Press Hammer Strength Press Seated Incline Cable Press
Upright Cable Press Flat DB Press Iso Lateral Flat Plate Press

BACK

Exercise Replacement 1 Replacement 2
One Arm DB Row Single Arm Iso Lateral Row Single Arm Cable Row
Chin Up (Neutral Grip) Close Grip Lat Pulldown Iso Lateral High Row
Wide Grip Lat Pulldown Wide Grip Pull Ups Iso Lateral High Row
Cable Rope Face Pulls Seated Cable Rope Row Reverse Pec Deck
Seated One Arm Cable Row One Arm DB Row Single Arm Iso Lateral Row
Chin Up (Wide Grip) Wide Grip Lat Pulldown Iso Lateral High Row
BB Bench Rows (Supinated Grip) Iso Lateral Row Seated Cable Row
Upright Cable Row Seated Cable Row Iso Lateral Row
Cable Lat Pulldown Wide Grip Pull Ups Wide Grip Lat Pulldown
Standing Landomine Row Seated Cable Row Bent Over BB Row
Iso Lateral High Row Single Arm Lat Pullown Wide Grip Lat Pulldown

Shoulders

Exercise Replacement 1 Replacement 2
Seated DB Shoulder Press Seated BB (Or Smith Machine) Press Machine Overhead Press
Seated DB Lateral Raises Standing Cable Lateral Raises One Arm DB Lateral Raise
Standing Cable Raises (Single Arm) One Arm DB Lateral Raise Machine Raises
Incline Bench DB Rear Delt Fly Standing/Bent Over Cable Rear Delt Fly Reverse Pec Deck
Seated BB (Or Smith Machine) Press Seated DB Shoulder Press Machine Overhead Press
Incline Bench Rear Delt Fly Reverse Pec Deck Reverse Cable Fly
Standing Cable Raises Standing DB Lateral Raise Machine Lateral Raise

Biceps

Exercise Replacement 1 Replacement 2
Incline Bench DB Hammer Curls Cable Bicep Curls Incline Bench DB Supinated Curls
Standing BB Curls Standing EZ Curls Cable Bicep Curls
Single Arm Preacher Curls Single Arm Cable Curl Concentration or Cable Potty Curls
Standing Reverse Grip EZ Curls (Hands Shoulder Width) Reverse Grip Cable Curls DB Zottman Curls
Standing EZ Curls Standing DB or BB Curls Cable Bicep Curls

Triceps

Exercise Replacement 1 Replacement 2
EZ Bar/DB Skull Crushers Overhead DB Tricep Extension Overhead Cable Extension
Overhead DB Tricep Extension Overhead Cable Extension EZ Bar/DB Skull Crushers
Tricep Cable Pressdown Double Rope Cable Tricep Extension Single Arm Cable Tricep Extension
Double Rope Cable Tricep Extension Tricep Cable Pressdown Single Arm Cable Tricep Extension
Tricep Dips DB Tricep Kickbacks Single Arm Cable Tricep Extension

Traps

Exercise Replacement 1 Replacement 2
Standing BB Shrugs Standing Hex Bar Shrugs Standing DB Shrugs
Seated DB Shrugs Standing Hex Bar Shrugs Standing BB Shrugs
Cable Shrug Standing DB Shrugs Incline Bench DB Shrugs
Incline Bench DB Shrugs Seated Cable Shrugs (Leaning Back) Standing DB Shrugs

Calves

Exercise Replacement 1 Replacement 2
Seated Calf Raises 45 Degree Leg Press Calf Raises Standing Calf Raises
Standing Calf Raises 45 Degree Leg Press Calf Raises Seated Calf Raises
Seated Single Leg Calf Raises Single Leg Standing Calf Raises Single Leg 45 Degree Leg Press Calf Raises