Alternative Exercises

Oh no! The equipment I need is not available!

Sometimes in a gym setting, it can be difficult to get the equipment or machines you need to do the assigned exercises.

If that occurs, you can use dumbbells or bodyweight to mimic the exercise in your program.

It is almost always possible to achieve a really good training effect using dumbbells, or your bodyweight. These two are always available!!

Here's some ways you can use dumbbells or your own bodyweight as substitute exercises.

Try your best to pick an exercise that looks similar to the one on your program.

Think of the movement pattern or muscle groups trained in your programmed exercise, and pick a substitute from the list below.

For example, if you have a squat on your program, and the barbells are all busy, select a squat movement pattern exercise from the list below.

NOTE: You can almost always follow the reps, RIR and sets set out in your program using dumbbells.

SQUAT MOVEMENT PATTERN WITH DUMBBELLS

(A squat movement pattern is used in these exercises: leg press, back squat, split squat)

Dumbbell Thruster

Dumbbell Front Squat

Dumbbell/Kettlebell Goblet Squat

Dumbbell Sumo Squat

Dumbbell Split Squat

HINGE MOVEMENT PATTERN WITH DUMBBELLS

(A hinge movement pattern is used in these exercises: barbell deadlift, roman chair back extension, romanian deadlift)

Dumbbell Deadlift

Dumbbell Power Snatch

Dumbbell Clean

LUNGE MOVEMENT PATTERN WITH DUMBBELLS

Dumbbell Reverse Lunge

Dumbbell Forward Lunge

Dumbbell Walking Lunges

PUSH MOVEMENT PATTERN WITH DUMBBELLS

(A push movement pattern is used in these exercises: bench press, machine chest press, machine chest fly)

Dumbbell Seated Shoulder Press

Dumbbell Incline Chest Press

Dumbbell Flat Bench Chest Press

PULL MOVEMENT PATTERN WITH DUMBBELLS

(A pull movement pattern is used in these exercises: lat pulldown, seated row, T bar row)

Dumbbell Kneeling Three Point Row

Dumbbell Upright Row

Dumbbell Chest Supported Row

Dumbbell Bent Over Row

Dumbbell Single Arm Row With Elbow Support

DUMBBELL EXERCISES TO TRAIN THE BICEPS

Dumbbell Standing Biceps Curl

Dumbbell Seated Biceps Curl

Dumbbell Seated Alternating Dumbbell Curl

DUMBBELL EXERCISES TO TRAIN THE TRICEPS

Dumbbell Seated Triceps Extension

Dumbbell Standing Triceps Extension

Dumbbell Skull Crusher

DUMBBELL EXERCISES TO TRAIN CHEST

Dumbbell Chest Fly

Dumbbell Incline Chest Fly

DUMBBELL EXERCISES TO TRAIN THE SHOULDERS

Dumbbell Front Raise

Dumbbell Lateral Raise

Dumbbell Rear Delt Fly

DUMBBELL EXERCISES TO TRAIN HAMSTRINGS

Dumbbell Romanian Deadlift

BODYWEIGHT EXERCISES TO TRAIN QUADRICEPS

Sissy Squat

Sissy Squat Machine

Air Squat

Squat Jump

Wall Sit

BODYWEIGHT EXERCISES TO TRAIN HAMSTRINGS

Single Leg Bridge - Leg Up

BODYWEIGHT EXERCISES TO TRAIN GLUTES

Reverse Lunges

Forward Lunges

Walking Lunges

Plyo Lunges

Sumo Squat

BODYWEIGHT EXERCISES TO TRAIN BICEPS & LATS (you can use resistance bands to assist, or do "negatives" - get yourself into the start position using a step/box then lower yourself using your muscles)

Chin Up

Chin Up With Resistance Bands

Pull Up

Pull Up With Resistance Bands

Neutral Grip Chin Up

Neutral Grip Chin Up With Resistance Bands

BODYWEIGHT EXERCISES TO TRAIN TRICEPS

Bench Dips

Diamond Push Ups