Day3
hacksquat
DB press–> 45° DB press cable
crossover–> spoto press or bench small grip
DB lateral raise
suppnated EZ bar front raises
rope triceps press down → DB overhead extension
Day4
RDL–> deadlift or sumo deadlift or trapbar
Lat pull down neutral grip
seated row–> seated row wide grip
EZ bar curls
DB hammer curls
barbell shrugs
He did a little series on his youtube a couple of years ago. “Best chest exercises” for example where he breaks it down into sections based on your anthropometry. That could be worth a look for you. I’d get the links for you but heading off to the gym right now, they should be pretty easy to find though.
Why not just figure it out experimentally? Two methods:
Do the workouts with 1-2 sets each of both the original and proposed substitution for 8-15 reps. Then let ability to load or push yourself, contraction feel, pump, and rep quality be your guide.
Similar, but do the original workout one week and the substituted workout the next. 3-5 sets of 8-15 reps. Then you can add soreness and how your joints feel the next day to the evaluation toolkit.
After you’ve picked out your exercises, start the program as written. Also, sometimes it’s good to do exercises you just don’t like to get better at them as long as they don’t injure you—this especially goes for the big compound lifts.
I’m fine with the changes you made. The only one I might make is to use alternating DB curls rather than preacher curls as as substitute for cable curls
