I was wondering if these changes to the program are fine. If not, what would be a better alternative using dumbbells/barbell only?
Straight-arm Pulldowns/Facepulls - 3 supersets - 40 reps each ----> One-arm dumbbell row/Lateral raise
Lying Leg Curls - 3 sets - 30 reps ----> Dumbbell leg curl
Close-grip Puldowns - 3 sets - 35 reps ----> Dumbbell row
Cable Crossovers - 3 sets - 40 reps ----> Dumbbell crossover
Overhead Cable Extensions - 3 sets - 35 reps ----> Dumbbell triceps extension
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03-13-2017, 03:05 PM #1
Viking's Bare Bones Series 5 day split adaptations
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03-14-2017, 05:56 AM #2
- Join Date: Apr 2005
- Location: Rhode Island, United States
- Age: 39
- Posts: 608
- Rep Power: 1531
I know Viking doesn't typically like his routine to be altered, but I'm assuming you want to make these changes due to no cable machines.
For the straight arm pulldowns, the DB row could be ok, if you keep your elbows tucked close to your body. I think another movement that would be similar would be straight arm DB pullovers. For face pulls, lateral raise is NOT the right alternative. Facepulls work the posterior head of the shoulder. Do bent over DB raises/flyes to Target the back of your shoulder.
This should be fine
You are changing a vertical pull to a horizontal pull. Just do more pullups. Do them weighted if necessary.
Should be fine
Should be finePast Logs:
MuscleTech Clear Muscle: http://forum.bodybuilding.com/showthread.php?t=165816331
MuscleTech Phosphamuscle: http://forum.bodybuilding.com/showthread.php?t=166682391
Current Maxes:
Squat: 315lbs
Bench: 210lbs
Deadlift: 405lbs
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