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  • Beginner Week 1 and 3 Original Exercise Alternative

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    gdede95
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    This document provides alternatives for common strength training exercises that use machines or cables by substituting dumbbells. It is broken into 12 weeks of workouts, with each week listing the original exercises and dumbbell alternatives. The alternatives are meant to allow strength training at home without machines or cables by using dumbbells for movements like squats, lunges, rows, presses, and curls.

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    Original Title

    Stronger

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    This document provides alternatives for common strength training exercises that use machines or cables by substituting dumbbells. It is broken into 12 weeks of workouts, with each week listing the original exercises and dumbbell alternatives. The alternatives are meant to allow strength training at home without machines or cables by using dumbbells for movements like squats, lunges, rows, presses, and curls.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    64 views2 pages

    Beginner Week 1 and 3 Original Exercise Alternative

    Uploaded by

    gdede95
    This document provides alternatives for common strength training exercises that use machines or cables by substituting dumbbells. It is broken into 12 weeks of workouts, with each week listing the original exercises and dumbbell alternatives. The alternatives are meant to allow strength training at home without machines or cables by using dumbbells for movements like squats, lunges, rows, presses, and curls.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    of 2

    Stronger

    Beginner week 1 and 3

    Original Exercise alternative


    Sumo leg press Sumo squats with dumbbells
    Tricep Pushes ( cable) Tricep pushbacks with dumbbells
    Tricep extension ( cable) Tricep extensions with dumbbells ( single if you
    use heavy, double if light)
    Lunge and Row ( cable) Lunge and Row with single dumbbell

    Beginner Week 2 and 4

    Original exercise alternative


    Squat ( smith machine) Squat with dumbbells
    Static lunge ( smith machine) Static lunge with dumbbells
    Bicep curl ( cable) Bicep curl with dumbbells
    Upright row ( cable) Upright row with dumbbells
    Chest press ( smith machine) Chest press on bench with dumbbells

    Week 1 and 3

    Original exercise alternative


    Leg press Squats with dumbbells
    Single leg press Bulgarian split squat with one dumbbell
    Chest press ( smith machine) Chest press on bench with dumbbells
    Inverted row ( smith machine) Upright row with dumbbells
    Lunge row ( cable) Lunge with one dumbbell
    Face pull ( cable) Rear delt row with dumbbells

    Week 2 and 4

    Original Exercise Alternative


    Static lunge ( smith machine) Static lunge with dumbbells
    Squat ( smith machine) Squats with dumbbells
    lat pull down Shoulder press with palms facing you
    Chest press ( smith machine) Chest press on bench with dumbbells
    Week 5 and 7

    Original Exercise Alternative


    Sumo leg press Sumo squats with dumbbells
    Calf raise ( leg press) Calf raise with holding a single dumbbell ( heavy)
    Front lat pull ( cable) Dumbbell row while in seated position
    Bicep curl ( cable) Bicep curl with dumbbells
    Glute kickback ( cable) Glute kickback ( standing)
    Single- arm reverse fly ( cable) Single arm reverse fly ( lighter weight) with
    dumbbell

    Week 6 and 8

    Original Exercise Alternative


    Single leg press Bulgarian split squat with one dumbbell
    Negative leg press Negative squats with dumbbell
    Seated row Dumbbell ( or Theraband) row while seated
    Skull crusher ( cable) Skull crusher with one dumbbell on bench
    Front raise ( cable) Front raise with dumbbells

    Week 9 and 11

    Original Exercise Alternative


    Face Pull ( cable) Rear Delt Row with Dumbbells
    Chest Press ( Cable) Chest press standing with dumbbells
    Crunch ( cable) Crunch holding a single dumbbell
    Woodchop ( cable) Wood chop with a single dumbbell
    Archer pull ( cable) Archer pull with a single dumbbell
    Front lat pull ( cable) Dumbbell row while in seated position

    Week 10 and 12

    Original Exercise Alternative


    Dead lift ( smith machine) Dead lift with dumbbells
    Sumo squat ( smith machine) Sumo squat with dumbbells
    Bicep curl ( cable) Bicep curl with dumbbells
    Tricep pushdown ( cable) Tricep pushbacks with dumbbells
    Decline sit up ( ab bench- decline) Vertical dumbbell press
    Decline X crunch Vertical dumbbell press with x crunch
    Inverted row ( smith machine) Upright row with dumbbells
    Chest press ( smith machine) Chest press on bench with dumbbells

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