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EXERCISE SUBSTITUTION PRINT OUT Always try to perform the original exercises as directed in the Six Pack Shortcuts program. Only when necessary due tonot having the equipment available OR any physical or medical reason should you substitute the Listed Exercises(which is the original exercises in the program)Use the No Weight Alternatives Exercise only if you don’t have the equipment to the Weighted Alternatives. Remember,weighted exercises stimulate more muscle growth than body weight exercises. Because of that, when replacing theListed Exercise with a No Weight Exercise, PERFORM 2 EXTRA SETS for that exercise and perform all sets tofailure.If you can’t find an alternative exercise to substitute, email me at mike@sixpackshortcuts.comIf you do not have access to a gym, most of the Listed Exercises can be substituted with an adjustable Dumbbell Set, FlatBench, Door Frame Chin Up Bar OR Olympic Size Bench Press(with weighted Plates and a Olympic size Barbell) and aDoor Frame Chin Up Bar.Listed Exercise*All Exercises involving the useof a barbell can be substitutedwith Dumbbells and also theother way aroundCHESTFlat Bench pressIncline Bench PressStanding Barbell CurlsIncline DB Chest pressDB Flat Fly’sWeighted Dip4 Sec Push UpsSide to Side Push UpsBACK/TRAPSAlternative Exercise(s)WeightsAlternative Exercise(s) No Weight* If you use No Weight Exercises to replace the ListedExercises, you must do 2 extra sets per exercises andperform all sets till failure.Flat DB PressIncline DB Chest pressStanding DB CurlsIncline Bench PressWide Grip Bench PressClose Grip Bench, Dip MachinePush UpsIncline Push Ups (place feet at an incline)Close Grip(underhanded) Pull UpsIncline Push Ups (place feet at an incline)Wide Push UpsClose Grip Push Ups4 Sec Push Ups on knees or Reg Push UpsClapping Push Ups or Reg Push Ups
EXERCISE SUBSTITUTION PRINT OUTBent Over Barbell RowStanding Barbell ShrugsStanding DB ShrugsDead LiftsWide Chin UpsBack Ext w/Side LateralPlate ShrugsOne Arm DB RowBehind Back Barbell ShrugsT‐ Bar RowsBent Over DB Row, T Bar Row,Chin Ups, Cable Lat Pull DownsStanding DB ShrugsStanding Barbell ShrugsDB DeadliftsOne Arm DB Row, Barbell orDB Bent Over Row, Lat PullDownBent Over Side LateralsBarbell or DB ShrugsBent Over DB or Barbell Row,Chin Ups, Lat Pull Downs,Seated Cable RowBehind Back DB Shrugs, RegDB or Barbell Shrugs,Weighted ProneCobras(holding a light weighton each while performingprone cobras)Deadlifts, Bent Over Barbell orDB Row, Shoulder Width ChinUps(overhand grip)Chin Ups (overhand)DB Side Laterals (to the ceiling with both DB touching)DB Side Laterals (to the ceiling with both DB touching)DB Swing – Hold 1 Db in front of you with both hands,hanging b/t your legs. Stand with a wide stance, squatdown, and swing the DB forward towards eye level asyou stand up.Over Hand Towel Row (Middle Position)Prone Cobras, Bent Over Circles,3 Position Towel Row (High Position)Towel Shrugs to front or back – hold a towel or shirt atshoulder width apart, pull each ends to get resistance,shrug upwards.Under Hand Towel Row (Low Position)Prone CobrasARMSSkull CrushersClose Grip Bench Press,Overhead DB Ext, Cable TricepClose Grip Push Ups, Bench or Chair Dips
EXERCISE SUBSTITUTION PRINT OUTTricep KickbacksSeated Body Weight DipsSeated DB CurlsSeated DB Overhead ExtOne Arm Tricep DB ExtDB Hammer CurlStanding DB Alternating CurlCable Triceps Ext (v bar orrope)Preacher CurlSHOULDERSBarbell Clean and PressSide LateralsExt, Weighted DipsSkull Crushers, One ArmOverhead DB Ext, Cable TricepExtStanding DB or Barbell Curls,Underhand close grip ChinUps,Skull Crushers, Close GripBench PressTricep Kickbacks, SkullCrushers,Overhand Barbell Curl,Overhand close grip Chin Ups,Barbell Curls, Underhand closegrip Chin Ups, Preacher CurlsSkull Crushers, Close GripBench Press, Overhead DB ExtDB Concentration Curls – holda DB, sit on a chair or bench,keep legs open and place backof arm on inner thighs,perform the curl.DB Clean and Press, UprightRowsClose Grip Push Ups, Bench or Chair DipsInclined Close Grip Push UpsSquat and Front Raise using Towel – Hold towel atshoulder width and pull with resistance. Squat lowenough so the towel is touching the middle of your shins.Raise towel towards the ceiling while standing up.Circles ‐ while holding anything of weight in each
EXERCISE SUBSTITUTION PRINT OUThand(ex: a can; a bottle of water; etc)DB or Barbell Upright RowsDB or Barbell Front RaisesStanding DB Shoulder PressStanding Military PressSeated/Standing Military PressSeated/Standing DB PressFront RaiseCirclesBarbell Front Raises (to theceiling)DB or Barbell Upright RowsLEGSBarbell SquatLeg PressShoulder Push Ups – Get in Push Up position with feetcloser to your hands so your body is in a “V” position(your glutes should be pointing to ceiling) come down fora push up aiming the top of your head towards the floorb/t your handsFront Raises to the ceiling – while holding anything ofweight with both hands. (ex: 1 gallon water jug; BackPack or Duffle Bag with books or something inside; etc)Front Raises to the ceiling – while holding anything ofweight with both hands. (ex: 1 gallon water jug; BackPack or Duffle Bag with books or something inside; etc)Towel Front Raise – hold towel with both hands, palmsfacing each other. Hand should be 3‐4 inches apart.Raise towel to the ceiling.DB Raises to the Ceiling, DB orBarbell Upright RowsCircles ‐ while holding anything of weight in eachhand(ex: a can; a bottle of water; etc)Shoulder Push Ups‐ Get into Push Up position where feetis closer to your hands so your body forms a “V” (yourglutes should be pointing to the ceiling. Come down fora push up with top of your head towards the floor b/tyour hands.Leg Press, Barbell or DBLungesBarbell or DB Squat, Barbell orDB Lunge, Barbell or DB CrabBW SquatsJumping Squats
EXERCISE SUBSTITUTION PRINT OUTWalksHopping SquatsJumping LungesSeated Calf RaisesBarbell Crab WalksDB Leg CurlDB Walking LungesStanding Calf RaisesBarbell or DB LungesLying Machine Leg Curl, StiffLeg Deadlifts,Barbell Walking or StationaryLunges,3‐Position Calf RaisesLying Leg CurlDB Leg Curl, Stiff Leg DeadliftsBW Standing Calf RaisesSeated Calf RaiseStiff Leg Dead Lift/Barbell/DBLying Leg Curl, DB Leg CurlSeated Calf RaiseStanding Calf RaisesFront Squat andPress/Barbell/DBDB Swing – Hold 1 Db in frontof you with both hands,hanging b/t your legs. Standwith a wide stance, squatdown, and swing the DBforward towards eye level asyou stand up.Lying Leg Curl, Stiff LegDeadlifts, DB Leg CurlOne Leg Toe TouchABSDecline Sit‐UpsBW SquatsReg Lunges, BW Squats3 Position Calf RaisesBW Lunges, Jumping LungesOne Leg Toe Touch(holding on to anything with weightto add resistance)BW Lunges, Jumping Lunges, BW Crab Walk – wear abackpack for extra resistance.One Leg Toe Touch(holding on to anything with weightto add resistance)3 Position Calf Raises, Stepping Taps‐ (holding on toanything with weight to add resistance)One Leg Toe Touch (holding on to anything with weightto add resistance)3 Position Calf Raises, Stepping Taps‐ (holding on toanything with weight to add resistance)Squat and Front Raise using Towel – Hold towel atshoulder width and pull with resistance. Squat lowenough so the towel is touching the middle of your shins.Raise towel towards the ceiling while standing up.All Abs exercises can substitute each other. The same
EXERCISE SUBSTITUTION PRINT OUTLying Toe TouchesHanging leg raisesReverse CrunchLying Hand to Heel TouchCrunch Knee HoldsFUNCTIONALJumping Knee TucksRocking Get UpsKnee to Elbow PlankSide Planksgoes with allFunctional exercises too. No 1 Abor Functional exercise is betterthan the other. Different abs andfunctional exercises help developyour core as a whole. Try to followall of them as most will not needany equipment. Don’t worry if youcan’t currently perform all theexercises. Just do the ones you cannow, and in time you will developthe strength and ability to do themall.*Remember, your abs will shown from lowering body fatand not from doing “special” Ab Exercises.
SHOULDERS. Barbell Clean and Press DB Clean and Press, Upright Rows Squat and Front Raise using Towel – Hold towel at shoulder width and pull with resistance. Squat low enough so the towel is touching the middle of your shins. Raise towel towards the ceiling while standing up.
