Can't Perform an Exercise? Incase you are physically not capable of performing an exercise I've created this cheatsheet for you to look through. That variations are similar to what the noted exercise would accomplish just with other equipment or limitations.
Can't perform a certain exercise? Don't Worry. Simply look below for a suitable substitution. Ie: Flat Press (you can substitute with) Barbell Flat Bench (or) DB Flat Bench (or) Smith Machine Flat Bench (or) Machine Flat Press (or) Plate Loaded Machine Flat Press.
I recommend that if you can perform the actual exercise then to do so. Use the substitutions if you do not have access to equipment or if you are physically incapable of performing the prescribed exercise.
Flat press - Barbell flat bench - DB flat bench - Smith machine flat bench - Machine flat press - Plate Loaded machine flat press.
Incline press - Barbell incline press - DB incline bench - Smith machine incline bench - Machine incline press - Plate Loaded machine incline press.
Decline press - Barbell decline bench - DB decline bench - Smith machine decline bench - Plate Loaded Decline Press.
Flat Cable fly (standing or bent over) - PecDec fly - DB flat bench fly - barbell rollouts.
Incline Cable fly (standing or seated) - DB incline bench fly.
Decline cable fly - DB decline bench fly.
Single arm plate loaded sideways press - single arm cable sideways press.
Single arm plate loaded sideways incline press - single arm cable sideways incline press.
Pull-ups - wide grip - close grip - underhand - neutral grip - v-bar.
Lat pull- wide grip - close grip - underhand - neutral grip - v-bar - behind the neck.
Seated Row - wide grip - close grip - underhand - neutral grip - v-bar - Plate loaded machine.
Barbell Row - DB row (seated and standing) - Plate loaded Low Row.
DB pullover - straight arm cable pulldown (with rope or straight bar) - Pullover machine.
Pendlay barbell row - Pendlay DB row - Seal bench row.
Single arm DB row - single arm cable row - single arm plate loaded low row.
Deadlift - conventional - sumo - rack pulls.
Close Grip bench press - DB close grip bench press - diamond push-ups.
Rope cable extensions - V-bar tricep extension.
DB tricep kickback - cable tricep kickback.
Dips - Dips between two benches.
straight barbell curl - straight bar cable curl - DB curl.
DB hammer curl - Rope cable curl.
Reverse barbell curl - reverse cable curl - reverse DB curl.
Machine preacher curl - Ez bar preacher bench curl - DB preacher bench curl - incline bench.
DB concentration curl (using leg) - bent over single arm cable curl - single arm DB preacher - DB concentration curl (using incline bench).
Shoulder press - seated DB shoulder press - standing DB shoulder press - standing barbell press - seated military press - Arnold press - Plate loaded machine shoulder press - standing v-bar cable shoulder press.
Lateral Raise - DB lateral raise - Cable lateral raise - Seated machine lateral - standing machine lateral raise - lying cross cable lateral raise - leaning laterals (DB/barbell).
Front Raise - barbell front raise - plate raise - DB front raise - cable low pulley straight bar front raise (over/underhand) .
Rear Delt Fly - DB rear delt fly (sitting/standing) - Cable rear delt fly (standing/bentover) - pec dec reverse fly.
Upright Row - barbell upright row - DB upright row - Cable upright (lying/standing) .
Hamstring curls - Lying hamstring curl - seated curl machine - kneeling hamstring curl - DB curl in incline bench.
Reverse Hack squat - Vertical leg press (on smith) - Leg press feet high.
Stiff Leg leads - barbell or DB.
Adductor/Abductor - Cable hip adduction and abduction.
Front squat - SSB squat - Goblet squat (DB/T-bar) - Hack squat - Leg press feet low.
Squats - barbell - DB - Smith machine.
Smith Sumo squat - DB sumo squat - Sumo stance leg press.
Lunges - Walking/Stationary - Split squat - Bulgarian squat.
Single leg press - sideways single leg press - Box step ups.
Leg/Knee Raises - hanging - decline bench - roman chair.
Crunch - Floor crunch - Decline bench crunch - Kneeling cable crunch - crunch machine - Toe Touches - In and Out crunch.
Oblique - Weighted side bend - Russian twist - Bicycle crunch - Hanging windshield wiper - Side knee raise (roman chair / hanging) - Heel touches.
Ab roll out - planks - mountain climbers