So I'm planning on starting the routine below, but I work out at home and only have an olympic weight set, bench and power rack. I need good replacement exercises for the ones bolded.
A 10 day strength/hypertrophy rotation.
Day 1: Heavy Upper
Day 2:
Day 3: Heavy Lower
Day 4:
Day 5: Chest, Shoulders, Triceps
Day 6: Back, Biceps
Day 7:
Day 8: Legs
Day 9:
Day 10:
Repeat, or Repeat on Day 10
Day 1 - Heavy Upper.
Bench 3 x 3 or 3 x 5 or work up to a 1RM
Row 3 x 5
OH Press 3 x 5
Day 3 - Heavy Lower.
Squats 3 x 3 or 3 x 5 or work up to a 1RM
GHR 3 x 5
Calves 3 x 6
Days 5-8 All exercises are 2-4 sets of 8-15 reps.
Day 5 - Chest, Shoulders, Triceps.
Bench or Dips
DB Flyes
Side Lateral Raises
Front Lateral Raises
Tricep Isolation
Day 6 - Back, Biceps.
Wide Grip Chins
Rows
Pulldowns
Shrugs
Curls
Day 8 - Legs.
Squat Variant
GHR
Leg Press
Ham Work
Calf Work
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10-24-2010, 03:09 PM #1
Need replacements for machine/dumb bell exercises
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10-24-2010, 03:13 PM #2
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10-24-2010, 03:15 PM #3
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10-24-2010, 03:27 PM #4
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10-24-2010, 03:45 PM #5
for pulldowns:
http://www.youtube.com/watch?v=ngl6hM_XUDY
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10-24-2010, 03:50 PM #6
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