Exercise Swap (change routine) trying again

[MACKATTACK]

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

[basketballfan22]

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.

[MACKATTACK]

Thanks brotha, Im gonna add in those exercises tomorrow for my arm routine!!

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.

[basketballfan22]

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.

[MACKATTACK]

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.

[tigerspawn]

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.

[basketballfan22]

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.