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Beginner Week 1 and 3 Original Exercise Alternative

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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gdede95
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123 views2 pages

Beginner Week 1 and 3 Original Exercise Alternative

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.

Uploaded by

gdede95
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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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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