Exercise Exchange List

To keep your workout feeling fresh (and your muscles guessing what will happen next), change up your routine by subbing in these exercises on strength days. 

Abs 
Weighted Crunch 
Hanging Knee Raise 
Kneeling Cable Crunch 
Vertical-bench Leg Raise 

Back 
Close-grip Pulldown 
Seated Cable Rope Row 
Dumbbell Row 
Behind-the-neck Pulldown 

Biceps 
Barbell Curl 
Dumbbell Hammer Curl 
Cable Preacher Curl 

Chest 
Barbell Bench Press 
Flat-bench Dumbbell Press 
Flat-bench Dumbbell Flye 
Cable Crossover 

Legs 
Stationary Lunge 
Hack Squat 
Seated Hamstring Curl 
Lying Hamstring Curl 

Shoulders 
Machine Lateral Raise 
Bentover Dumbbell  
Lateral Raise 
Front Plate Raise 
Smith Machine  
Shoulder Press 
Dumbbell Shoulder Press 

Triceps 
Single-arm Overhead 
Triceps Extension 
Cable Overhead  
Triceps Extension 
Cable Pressdown 

- See more at: http://www.muscleandfitnesshers.com/training/12-weeks-competition-body-training-plan?page=3#sthash.MslQlJoe.dpuf