i found a lifting program that i think is gonna work good for me and my schedule. but i dont have access to a couple of machines it asks for. would some one please help me with a replacement lift that would be as effective. these are the lifts that im gonna have problems with doing:
cable crossover,lying leg curls, and sissy squats
thanks in advance
-jjt-
[quote]jjt72976 wrote:
cable crossover,lying leg curls, and sissy squats
[/quote]
If you really want to do these movements, then you could use regular bench flyes for the cable crossovers, sitting leg curls, and you don’t need a machine for sissy squats, just something to hang on to for balancing.
sitting leg curls are also not an option would SLDL’s be best? and for the sissy squats i guess i misunderstood the way they are done so ill try to find a video via google thanks for the help.
-jjt-
ya know now that i look at the program it seems that there maybe alot of unnessesary lifting,
tell me what you think:
Monday: Chest/Shoulders/Triceps
Chest
? Incline Bench Presses: 2 Sets X 8 Reps
? Dumbbell Presses: 2 Sets X 8 Reps
? Incline Flyes: 2 Sets X 8 Reps
? Flat Bench Presses: 2 Sets X 8 Reps
? cable cross overs: 2 Sets X 15 Reps
Delts
? Machine Rear Laterals: 3 Sets X 10 Reps
? Side Laterals: 3 Sets X 10 Reps
? Machine Laterals: 3 Sets X 10 Reps
? Seated Presses: 2 Sets X 6 Reps
Triceps
? Overhead Tricep Extensions: 3 Sets X 12 Reps
? Lying Tricep Extensions: 3 Sets X 12 Reps
Abs
? Ab Crunches: 3 Sets X 15 Reps
Tuesday: Legs/Calves
Legs
? Squats: 4 Sets X 6-15 Reps
? lying leg curls: 4 Sets X 15 Reps
? sissy squats: 4 Sets X 15 Reps
? Stiff Leg Deadlifts: 4 Sets X 15 Reps
Calves
? Standing Calf Machine: 4 Sets X 15 Reps
? Seated Calf Raises: 4 Sets X 15 Reps
Abs
? Reverse Ab Crunches: 3 Sets X 15 Reps
Wednesday: OFF
Thursday: Back/Biceps
Back
? Barbell Rows: 3 Sets X 6-8 Reps
? Dumbbell Rows: 3 Sets X 8 Reps
? Seated Cable Rows: 3 Sets X 10 Reps
? Chins: 3 Sets To Failure
? Deadlifts: 2 Sets X 6-8 Reps
? Shrugs: 4 Sets X 12 Reps
Biceps
? Preacher Curls: 3 Sets X 8 Reps
? Seated Dumbbell Curls: 3 Sets X 8 Reps
Abs:
? Ab Rope Crunches: 3 Sets X 15 Reps
Friday: OFF
Saturday: OFF
Sunday: REPEAT
[quote]jjt72976 wrote:
Monday: Chest/Shoulders/Triceps
Chest
? Incline Bench Presses: 2 Sets X 8 Reps
? Dumbbell Presses: 2 Sets X 8 Reps
? Incline Flyes: 2 Sets X 8 Reps
? Flat Bench Presses: 2 Sets X 8 Reps
? cable cross overs: 2 Sets X 15 Reps
Delts
? Machine Rear Laterals: 3 Sets X 10 Reps
? Side Laterals: 3 Sets X 10 Reps
? Machine Laterals: 3 Sets X 10 Reps
? Seated Presses: 2 Sets X 6 Reps
Triceps
? Overhead Tricep Extensions: 3 Sets X 12 Reps
? Lying Tricep Extensions: 3 Sets X 12 Reps
Abs
? Ab Crunches: 3 Sets X 15 Reps
[/quote]
Christ almighty thats a ton of exercises for one day…
I got eyesoer just eeing your routine. focus on the basic free weight exercises instead.
Looks like overkill. If your a beginner stick to compuond lifts (Deadlift, squat, bench, row, snatch,…ect). Once you reach about 180-200lbs then worry about throwwing in a couple isolated moves (curls, extension…etc)