Need Replacements for these Exercises

[Eissy]

Hey there,

As a new years resolution, I've decided to hit the gym hard in the new year, and with some help of a mate, i've been given a weekly training regime to go by, was wondering if you could give me some advice as my gym isn't big in size and lacks some of the equipment needed, so here goes;

Snatch Grip Deadlifts
Romanian Deadlift
Single Arm Cable Lateral Raise
Seated Press Behind Neck
Lying Triceps Extension with EZ-Bar
Seated Pulley Row
Bench Press
Straight Bar Preacher Curl
Cable Fly
Reverse EZ-Bar Concentration Curl
Barbell Squats
Leg Extension
Leg Press
Seated Calf Raise

Those exercises are included in my weekly regime, but as the gym I can go to is more of a gym suite, it lacks quite a bit of equipment - No bench press, no bars, and some of the weight machines aint there either, so what can I do to replace those exercises but still be able to hit the muscle spot?

Also, what kind of supplements should I be using as well as my healthy diet to get maximum effects?

Thanks alot, Eis

[mtfx]

Hey there,

As a new years resolution, I've decided to hit the gym hard in the new year, and with some help of a mate, i've been given a weekly training regime to go by, was wondering if you could give me some advice as my gym isn't big in size and lacks some of the equipment needed, so here goes;

Snatch Grip Deadlifts
Romanian Deadlift
Single Arm Cable Lateral Raise
Seated Press Behind Neck
Lying Triceps Extension with EZ-Bar
Seated Pulley Row
Bench Press
Straight Bar Preacher Curl
Cable Fly
Reverse EZ-Bar Concentration Curl
Barbell Squats
Leg Extension
Leg Press
Seated Calf Raise

Those exercises are included in my weekly regime, but as the gym I can go to is more of a gym suite, it lacks quite a bit of equipment - No bench press, no bars, and some of the weight machines aint there either, so what can I do to replace those exercises but still be able to hit the muscle spot?

Also, what kind of supplements should I be using as well as my healthy diet to get maximum effects?

Thanks alot, Eis

No bench? No bars? You are not in a gym buddy...you are in a cardio room with some dumb bells it sounds like.

A lot of those require the equipment necessary to do them. Dead lifts? You need a bar. Romanian deads can be done with DBs, I have done it before. Cable laterals can be done with a db. Lying tri press, eh...can be done with a db...oh come on man, everything in there is going to be extremely difficult to do without the equipment. Are you serious about weight training? Get a gym membership man.

This is like saying you need a replacement to an airliner but there isnt an airport around you.

[matjusm]

You're not in a gym, you're in a fitness center. A gym has barbells and squat racks. Go find yourself a proper workout facility since in your current one you can't really do anything.

[pezking7p]

I'm assuming from the post that you are newish to lifting, so I will make two suggestions.

First and foremost, follow above posters advice and find a different gym, one with a plethora of benches, barbells, power racks, dumbbells, cable machines, etc. If you are serious about your new years resolution, you have to do this.

Second, as you're starting out I recommend you cut down on the number of different exercises. ie use only one curl variation, only one deadlift variation, etc. This will make it much easier for you to learn the lifts and to track progression on them.

[NDiMa7]

You definitely need to find a real gym

[Eissy]

You definitely need to find a real gym

Yeah, it's basically impossible at the moment seeing as i'm living out in the sticks and the nearest gym is near enough 35 miles away, and just not possible to get there and back after work :/

[Eissy]

Surely there are still some exercises that will at least do the same group of muscles for my workout?

[chazzy1864]

I would suggest to design a workout for the equipment you do have available, instead of making this workout try to fit your gym.

[Ka0s]

I would suggest to design a workout for the equipment you do have available, instead of making this workout try to fit your gym.

This one here.

[Eissy]

This one here.

This was my initial question though, what can I do instead of the ones that I have mentioned?

[medjen]

This was my initial question though, what can I do instead of the ones that I have mentioned?

What they meant was to start over.


First, look at what you do have.


Then pick a program that allows you to utilize that equipment, rather than trying to "replace" exercises from a program that wants you to use things you don't have access to.

[Ka0s]

This was my initial question though, what can I do instead of the ones that I have mentioned?

What equipment do you have? DBs?

[chazzy1864]

This was my initial question though, what can I do instead of the ones that I have mentioned?

I'll outline what muscles are the focus of the exercises you listed. You can peruse your gym and equipment to figure out what can replace them.

Snatch Grip Deadlifts Similar to a deficit dead, puts more emphasis to hips, hams/glutes, still focus on back
Romanian Deadlift primary focus: hams/glutes, secondary: back
Single Arm Cable Lateral Raise Lateral deltoids
Seated Press Behind Neck Primary: anterior delts secondary: triceps, lateral delts
Lying Triceps Extension with EZ-Bar triceps
Seated Pulley Row mid back / lats
Bench Press P: chest S: triceps, anterior delts
Straight Bar Preacher Curl Biceps
Cable Fly Chest
Reverse EZ-Bar Concentration Curl brachialis and forearms
Barbell Squats Legs
Leg Extension Quads
Leg Press Primary: Quads Secondary: Glutes and hams
Seated Calf Raise Calves

If you have dumbbells, you can do most of those. If you have machines, find ones that work the same muscles.

[Eissy]

I'll outline what muscles are the focus of the exercises you listed. You can peruse your gym and equipment to figure out what can replace them.



If you have dumbbells, you can do most of those. If you have machines, find ones that work the same muscles.

Cheers mate, helps alot, will have a look now and see what I can come up with and post it back on here to see what you guys think

EDIT: Also, what supplements should I be using on this kind of routine?