What exercises can I substitute for these?

[Grizzly Adams]

???? Hmm... these cable ones are the ones given on the Max-OT program.

ohhh, gotcha. i thought you meant as a primary lift for each muscle group. i'd never seen Max OT before. i would just substitute them for a free-weight lift that uses a similar movement:

sub dumbell rows for cable rows
sub pullups for lat pulldowns
sub kickbacks for tricep pulldowns

all of these lifting programs are open to variation, just be cognizant of varying movements. take triceps for example, different lifts hit different part of the muscle so doing an extension that involves your palms close togehter and facing inward for three different lifts would be redundant. as opposed to a routine with skullcrushers, overhead db extension and close-grip bench. all of these movements are different and place stress on different parts of the muscle.

[user1245464]

So Im about to start on the Max-OT program, but I workout at my school gym which doesn't have the cable equipment. So, I need help finding exercises that can replace these three by working the same muscles in the closest way possible. I have access to barbells, dumbbells, etc, just not cable machines. So these are the exercises I cannot do (reps will be given for help ):

Tricep Cable Press Downs
Seated Cable Rows
Close Grip Pull Downs

Thanks.

[JoeyTS]

just some ideas, try them and see if you like.


Tricep Cable Press Downs ---> try barbell overhead tri extensions

Seated Cable Rows ----> try barbell rows, pendlay rows, or yates rows.

Close Grip Pull Downs ----> close grip pullups.

[Grizzly Adams]

So Im about to start on the Max-OT program, but I workout at my school gym which doesn't have the cable equipment. So, I need help finding exercises that can replace these three by working the same muscles in the closest way possible. I have access to barbells, dumbbells, etc, just not cable machines. So these are the exercises I cannot do (reps will be given for help ):

Tricep Cable Press Downs
Seated Cable Rows
Close Grip Pull Downs

Thanks.

i dont know why you'd want to do those exercises with cables in the first place. the ones listed above by JoeyTS are good. skullcrushers, BB rows and pullups will do a MUCH better job than cables ever could.

[user1245464]

i dont know why you'd want to do those exercises with cables in the first place. the ones listed above by JoeyTS are good. skullcrushers, BB rows and pullups will do a MUCH better job than cables ever could.

???? Hmm... these cable ones are the ones given on the Max-OT program.

[user1245464]

Ok, here are some of the routines. If someone could configure them for me, that would be great. Im getting confused with a lot of these names.

BACK:
Weighted Pull Ups – 3 sets – 4 to 6
Seated Cable Rows – 2 sets – 4 to 6
Bent over Barbell Rows – 2 sets – 4 to 6
Good Mornings – 2 sets – 4 to 6
Barbell Hyper-extensions – 2 sets – 4 to 6

BACK ROUTINE #2:
Bent over Rows – 2 sets – 4 to 6
Close Grip Pull Downs – 2 sets – 4 to 6
Pull Ups (weighted) – 2 sets – 4 to 6
Cable Rows – 1 set – 4 to 6
Deadlifts – 2 sets – 4 to 6
Barbell Shrugs – 1 set – 4 to 6

SHOULDERS:
Dumbbell Press – 3 sets – 4 to 6
Straight Bar Military Press – 2 sets – 4 to 6
Dumbbell Side Laterals – 2 sets – 6 to 8
Lying Tricep Press – 3 sets – 4 to 6
Tricep Cable Press downs – 3 sets – 4 to 6
Seated Overhead Tricep Press – 1 set – 4 to 6

As you can see they already have the ones you guys suggested.

[JoeyTS]

Ok, here are some of the routines. If someone could configure them for me, that would be great. Im getting confused with a lot of these names.

BACK:
Weighted Pull Ups ? 3 sets ? 4 to 6
Seated Cable Rows ? 2 sets ? 4 to 6
Bent over Barbell Rows ? 2 sets ? 4 to 6
Good Mornings ? 2 sets ? 4 to 6
Barbell Hyper-extensions ? 2 sets ? 4 to 6

BACK ROUTINE #2:
Bent over Rows ? 2 sets ? 4 to 6
Close Grip Pull Downs ? 2 sets ? 4 to 6
Pull Ups (weighted) ? 2 sets ? 4 to 6
Cable Rows ? 1 set ? 4 to 6
Deadlifts ? 2 sets ? 4 to 6
Barbell Shrugs ? 1 set ? 4 to 6

SHOULDERS:
Dumbbell Press ? 3 sets ? 4 to 6
Straight Bar Military Press ? 2 sets ? 4 to 6
Dumbbell Side Laterals ? 2 sets ? 6 to 8
Lying Tricep Press ? 3 sets ? 4 to 6
Tricep Cable Press downs ? 3 sets ? 4 to 6
Seated Overhead Tricep Press ? 1 set ? 4 to 6

As you can see they already have the ones you guys suggested.

well if you don't have a cable machine then I would just add a little volume to the similar lifts.

BACK:
Weighted Pull Ups ? 3 sets ? 4 to 6
Bent over Barbell Rows ? 3 (or maybe even 4) sets ? 4 to 6
Good Mornings ? 2 sets ? 4 to 6
Barbell Hyper-extensions ? 2 sets ? 4 to 6

BACK ROUTINE #2:
Bent over Rows ? 3 sets ? 4 to 6
Pull Ups (weighted) ? 3 (or maybe even 4) sets ? 4 to 6
Deadlifts ? 2 sets ? 4 to 6
Barbell Shrugs ? 1 set ? 4 to 6

SHOULDERS:
Dumbbell Press ? 3 sets ? 4 to 6
Straight Bar Military Press ? 2 sets ? 4 to 6
Dumbbell Side Laterals ? 2 sets ? 6 to 8
Lying Tricep Press ? 3 sets ? 4 to 6
Seated Overhead Tricep Press ? 3 set ? 4 to 6


All I did was use the substituted lifts to replace the cable stuff by increasing the volume of work done on each of them.

I am not saying/commenting if I think this is a good or bad routine but if you had to eliminate the cable work and wanted to be close to the originals, that is what I would do.