<aside> 🔁
Machine busy or an exercise doesn't feel right? Use the best swap and keep the same sets, reps and rest unless noted.
</aside>
| Original | Best swap | Other options |
|---|---|---|
| Flat dumbbell press | Machine chest press (now in the plan) | Smith machine press, low-incline DB press |
| Weighted dips | High-to-low cable crossover (now in the plan) | Decline press, assisted dip machine |
| Pull-ups | Assisted pull-up machine | Band-assisted, negatives (5 s down), lat pulldown |
| Deadlift | Rack pull from knee height | Trap bar deadlift; T-bar row + back extension |
| 1-arm dumbbell row | Iso-lateral row machine | 1-arm cable row, Meadows row, chest-supported DB row |
| Machine high row | Wide-grip seated cable row | Chest-supported DB row (elbows wide), face pull 3 × 15 |
| Rear delt cable fly | Reverse pec deck | Bent-over DB reverse fly, chest-supported reverse fly |
| Reverse pec deck | Rear delt cable fly | Bent-over DB reverse fly, face pull alone |
| Straight-arm pulldown | Dumbbell pullover | Machine pullover, rope pulldown, 1-arm lat pullaround |
| Kneeling 1-arm pulldown | Iso-lateral pulldown machine | 1-arm seated pulldown, half-kneeling pulldown, neutral-grip pulldown |
| Option | Best for | Avoid when |
|---|---|---|
| Incline walk (10–12%, 5–6 km/h) | Default, easiest on recovery | Never; it always works |
| Bike | Intervals (Tue), Sunday zone 2, sore legs | Never |
| Stair climber (level 5–7) | Monday, tougher sessions | Thursday, the day after legs |
What burns fat is the calorie deficit and doing cardio every day, not which machine you pick.