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  1. #1
    MACKATTACK's Avatar
    MACKATTACK is offline EAT, TRAIN, REST
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    Exercise Swap (change routine) trying again

    NOTE: I am looking to change my routine. If you are going to suggest for me to change exercises, please tell me what exercise you are thinking of removing and then using in place of.....Here is the routine. I am trying to start a new routine on Monday.






    Chest:
    Flat Bench Smith Machine
    Cable Crossover
    Cable FLys
    Incline Dumbells
    Peck Deck

    Back:
    Pulldowns
    TBar
    Close bar cable rows
    Reverse Peck deck
    Hyper Extensions

    Legs: (will probably keep my leg routine)
    Extensions
    Presses
    Leg Curls
    Seated Calf Machine

    Shoulders:
    Hammer strength lateral raise machine
    Upright Rows
    Rear delt Cable Pullies
    Shrugs
    Side Lateral Raises super setted with truck drivers

    Arms:
    Tri Pulldowns
    Ez curl Bar
    Machine Hammer
    Dip Machine
    dumbell curls

  2. #2
    basketballfan22's Avatar
    basketballfan22 is offline Senior Member
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    Chest:
    Substitute dumbbell flys for cable flys

    Back:
    Substitute pull-ups for pulldowns
    Substitute barbell bent-over rows for t-bar rows

    Legs:
    Substitute squats for leg press (easy suggestion)

    Shoulders:
    Substitute bent-over reverse dumbbell fly for rear delt cable pullies

    Arms:
    Substitute skull crushers for tri pulldowns
    Substitute flat barbell curl for dumbbell curls.

  3. #3
    MACKATTACK's Avatar
    MACKATTACK is offline EAT, TRAIN, REST
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    Thanks brotha, Im gonna add in those exercises tomorrow for my arm routine!!


    Quote Originally Posted by basketballfan22 View Post
    Chest:
    Substitute dumbbell flys for cable flys

    Back:
    Substitute pull-ups for pulldowns
    Substitute barbell bent-over rows for t-bar rows

    Legs:
    Substitute squats for leg press (easy suggestion)

    Shoulders:
    Substitute bent-over reverse dumbbell fly for rear delt cable pullies

    Arms:
    Substitute skull crushers for tri pulldowns
    Substitute flat barbell curl for dumbbell curls.

  4. #4
    basketballfan22's Avatar
    basketballfan22 is offline Senior Member
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    Quote Originally Posted by MACKATTACK View Post
    Thanks brotha, Im gonna add in those exercises tomorrow for my arm routine!!
    Don't mention it. I was hoping there would be more suggestions from other members here, and that is why I only mentioned a few substitutions.

  5. #5
    MACKATTACK's Avatar
    MACKATTACK is offline EAT, TRAIN, REST
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    I never do squats and I never know what weight I should start on. Should I start with a 45 plate on each side?


    Leg press I end with 4 plates on each side.

  6. #6
    tigerspawn's Avatar
    tigerspawn is offline Senior Member
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    If you are unsure start with a low weight and work yourself up each set until you are only able to perform your desired rep range.

  7. #7
    basketballfan22's Avatar
    basketballfan22 is offline Senior Member
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    Quote Originally Posted by MACKATTACK View Post
    I never do squats and I never know what weight I should start on. Should I start with a 45 plate on each side?


    Leg press I end with 4 plates on each side.
    You really need to start doing squats man. It is the best (leg)workout there is. Like tigerspawn suggested, you need to start at a lower weight and focus on perfect form. Go well below parallel while maintaing an arch in your lower back. It is impossible for anyone to advise you what weight to start at because only you know your own strength and ability. The amount of weight you should use also depends on how your workout is designed. For example I recently started doing 10 x 10 squats. That is 10 sets of 10 reps. My routine look like the following:

    Sets Weight
    1-2: 135
    3-4:155
    5-9: 175
    10: 195

    The most important thing is to just start. It may take a few sets to accurately gauge what weight to start at and how much weight to increase by, but that is true for everyone that starts a new exercise or routine.

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