EXERCISE SUBSTITUTION PRINT OUT

AlwaystrytoperformtheoriginalexercisesasdirectedintheSixPackShortcutsprogram.Onlywhennecessarydueto
nothavingtheequipmentavailableORanyphysicalormedicalreasonshouldyousubstitutetheListedExercises
(whichistheoriginalexercisesintheprogram)
UsetheNoWeightAlternativesExerciseonlyifyoudonthavetheequipmenttotheWeightedAlternatives.Remember,
weightedexercisesstimulatemoremusclegrowththanbodyweightexercises.Becauseofthat,whenreplacingthe
ListedExercisewithaNoWeightExercise,PERFORM2EXTRASETSforthatexerciseandperformallsetsto
failure.
Ifyoucantfindanalternativeexercisetosubstitute,emailmeatmike@sixpackshortcuts.com
Ifyoudonothaveaccesstoagym,mostoftheListedExercisescanbesubstitutedwithanadjustableDumbbellSet,Flat
Bench,DoorFrameChinUpBarOROlympicSizeBenchPress(withweightedPlatesandaOlympicsizeBarbell)anda
DoorFrameChinUpBar.

ListedExercise
*AllExercisesinvolvingtheuse
ofabarbellcanbesubstituted
withDumbbellsandalsothe
otherwayaround
CHEST
FlatBenchpress
InclineBenchPress
StandingBarbellCurls
InclineDBChestpress
DBFlatFlys
WeightedDip
4SecPushUps
SidetoSidePushUps

BACK/TRAPS

AlternativeExercise(s)
Weights

AlternativeExercise(s)NoWeight

FlatDBPress
InclineDBChestpress
StandingDBCurls
InclineBenchPress
WideGripBenchPress
CloseGripBench,DipMachine

PushUps
InclinePushUps(placefeetatanincline)
CloseGrip(underhanded)PullUps
InclinePushUps(placefeetatanincline)
WidePushUps
CloseGripPushUps
4SecPushUpsonkneesorRegPushUps
ClappingPushUpsorRegPushUps

*IfyouuseNoWeightExercisestoreplacetheListed
Exercises,youmustdo2extrasetsperexercisesand
performallsetstillfailure.

EXERCISE SUBSTITUTION PRINT OUT

BentOverBarbellRow
StandingBarbellShrugs
StandingDBShrugs
DeadLifts

WideChinUps
BackExtw/SideLateral
PlateShrugs
OneArmDBRow
BehindBackBarbellShrugs

TBarRows
ProneCobras

ARMS
SkullCrushers

BentOverDBRow,TBarRow,
ChinUps,CableLatPullDowns
StandingDBShrugs
StandingBarbellShrugs
DBDeadlifts

OneArmDBRow,Barbellor
DBBentOverRow,LatPull
Down
BentOverSideLaterals
BarbellorDBShrugs
BentOverDBorBarbellRow,
ChinUps,LatPullDowns,
SeatedCableRow
BehindBackDBShrugs,Reg
DBorBarbellShrugs,
WeightedProne
Cobras(holdingalightweight
oneachwhileperforming
pronecobras)
Deadlifts,BentOverBarbellor
DBRow,ShoulderWidthChin
Ups(overhandgrip)

CloseGripBenchPress,
OverheadDBExt,CableTricep

ChinUps(overhand)
DBSideLaterals(totheceilingwithbothDBtouching)
DBSideLaterals(totheceilingwithbothDBtouching)
DBSwingHold1Dbinfrontofyouwithbothhands,
hangingb/tyourlegs.Standwithawidestance,squat
down,andswingtheDBforwardtowardseyelevelas
youstandup.
OverHandTowelRow(MiddlePosition)
ProneCobras,BentOverCircles,

3PositionTowelRow(HighPosition)
TowelShrugstofrontorbackholdatowelorshirtat
shoulderwidthapart,pulleachendstogetresistance,
shrugupwards.

UnderHandTowelRow(LowPosition)

CloseGripPushUps,BenchorChairDips

EXERCISE SUBSTITUTION PRINT OUT

TricepKickbacks
SeatedBodyWeightDips
SeatedDBCurls
SeatedDBOverheadExt
OneArmTricepDBExt
DBHammerCurl
StandingDBAlternatingCurl
CableTricepsExt(vbaror
rope)
PreacherCurl

SHOULDERS
BarbellCleanandPress

SideLaterals

Ext,WeightedDips
SkullCrushers,OneArm
OverheadDBExt,CableTricep
Ext

StandingDBorBarbellCurls,
UnderhandclosegripChin
Ups,
SkullCrushers,CloseGrip
BenchPress
TricepKickbacks,Skull
Crushers,
OverhandBarbellCurl,
OverhandclosegripChinUps,
BarbellCurls,Underhandclose
gripChinUps,PreacherCurls
SkullCrushers,CloseGrip
BenchPress,OverheadDBExt
DBConcentrationCurlshold
aDB,sitonachairorbench,
keeplegsopenandplaceback
ofarmoninnerthighs,
performthecurl.

DBCleanandPress,Upright
Rows

CloseGripPushUps,BenchorChairDips

InclinedCloseGripPushUps

SquatandFrontRaiseusingTowelHoldtowelat
shoulderwidthandpullwithresistance.Squatlow
enoughsothetowelistouchingthemiddleofyourshins.
Raisetoweltowardstheceilingwhilestandingup.
Circleswhileholdinganythingofweightineach

EXERCISE SUBSTITUTION PRINT OUT

hand(ex:acan;abottleofwater;etc)

ShoulderPushUpsGetinPushUppositionwithfeet
closertoyourhandssoyourbodyisinaVposition(
yourglutesshouldbepointingtoceiling)comedownfor
apushupaimingthetopofyourheadtowardsthefloor
b/tyourhands
FrontRaisestotheceilingwhileholdinganythingof
weightwithbothhands.(ex:1gallonwaterjug;Back
PackorDuffleBagwithbooksorsomethinginside;etc)
FrontRaisestotheceilingwhileholdinganythingof
weightwithbothhands.(ex:1gallonwaterjug;Back
PackorDuffleBagwithbooksorsomethinginside;etc)
TowelFrontRaiseholdtowelwithbothhands,palms
facingeachother.Handshouldbe34inchesapart.
Raisetoweltotheceiling.

Circleswhileholdinganythingofweightineach
hand(ex:acan;abottleofwater;etc)
ShoulderPushUpsGetintoPushUppositionwherefeet
isclosertoyourhandssoyourbodyformsaV(your
glutesshouldbepointingtotheceiling.Comedownfor
apushupwithtopofyourheadtowardsthefloorb/t
yourhands.

BWSquats

DBorBarbellUprightRows

DBorBarbellFrontRaises

StandingDBShoulderPress

StandingMilitaryPress

Seated/StandingMilitaryPress

Seated/StandingDBPress

FrontRaise

Circles
BarbellFrontRaises(tothe
ceiling)
DBorBarbellUprightRows

DBRaisestotheCeiling,DBor
BarbellUprightRows

LEGS
BarbellSquat

LegPress,BarbellorDB
Lunges
BarbellorDBSquat,Barbellor JumpingSquats
DBLunge,BarbellorDBCrab

LegPress

EXERCISE SUBSTITUTION PRINT OUT

3PositionCalfRaises
LyingLegCurl

Walks

StandingCalfRaises
BarbellorDBLunges
LyingMachineLegCurl,Stiff
LegDeadlifts,
BarbellWalkingorStationary
Lunges,

DBLegCurl,StiffLegDeadlifts

BWStandingCalfRaises

SeatedCalfRaise

StiffLegDeadLift/Barbell/DB

LyingLegCurl,DBLegCurl

SeatedCalfRaise

StandingCalfRaises

FrontSquatand
Press/Barbell/DB

DBSwingHold1Dbinfront
ofyouwithbothhands,
hangingb/tyourlegs.Stand
withawidestance,squat
down,andswingtheDB
forwardtowardseyelevelas
youstandup.
LyingLegCurl,StiffLeg
Deadlifts,DBLegCurl

HoppingSquats
JumpingLunges
SeatedCalfRaises
BarbellCrabWalks
DBLegCurl
DBWalkingLunges

OneLegToeTouch

ABS
DeclineSitUps

BWSquats
RegLunges,BWSquats
3PositionCalfRaises
BWLunges,JumpingLunges
OneLegToeTouch(holdingontoanythingwithweight
toaddresistance)
BWLunges,JumpingLunges,BWCrabWalkweara
backpackforextraresistance.

OneLegToeTouch(holdingontoanythingwithweight
toaddresistance)
3PositionCalfRaises,SteppingTaps(holdingonto
anythingwithweighttoaddresistance)
OneLegToeTouch(holdingontoanythingwithweight
toaddresistance)
3PositionCalfRaises,SteppingTaps(holdingonto
anythingwithweighttoaddresistance)
SquatandFrontRaiseusingTowelHoldtowelat
shoulderwidthandpullwithresistance.Squatlow
enoughsothetowelistouchingthemiddleofyourshins.
Raisetoweltowardstheceilingwhilestandingup.

AllAbsexercisescansubstituteeachother.Thesame

EXERCISE SUBSTITUTION PRINT OUT

LyingToeTouches
Hanginglegraises
ReverseCrunch
LyingHandtoHeelTouch
CrunchKneeHolds

FUNCTIONAL
JumpingKneeTucks
RockingGetUps
KneetoElbowPlank
SidePlanks

goeswithall
Functionalexercisestoo.No1Ab
orFunctionalexerciseisbetter
thantheother.Differentabsand
functionalexerciseshelpdevelop
yourcoreasawhole.Trytofollow
allofthemasmostwillnotneed
anyequipment.Dontworryifyou
cantcurrentlyperformallthe
exercises.Justdotheonesyoucan
now,andintimeyouwilldevelop
thestrengthandabilitytodothem
all.
*Remember,yourabswillshownfromloweringbodyfat
andnotfromdoingspecialAbExercises.