Looking for some suggestions on a few substitutions for a push pull split that Paul Carter wrote about.
https://www.t-nation.com/workouts/arnolds-agonist-antagonist-training
The program is listed below. I'm only seeking substitutions because Ill be working out at home and don't have the equiptment right now to do the program exactly as written. I have a squat rack, and a bench that I can do leg extensions with, but I need to substitute the tbar row, lat pull down, straight arm pull down, triceps pushdown, and triceps extension with rope. Also wanted to add deadlifts, as they are my favorite, but wasn't sure what day they would be best to do on.
Day 1 – Horizontal Push/Pull
Exercise Sets Reps
A1 Bench Press * 70% of your max 5 8
A2 Barbell Row * 5 8
B1 Incline Press 20% less than bench press 3 8
B2 Chest Supported T-Bar Row 3 8
C1 Pec-Deck Flye or High Incline Dumbbell Flye 3 10-12
C2 Rear Lateral on Pec-Deck or High Incline Bent Lateral 3 10-12
Day 2 – Legs
Exercise Sets Reps
A1 Leg Extension 5 12-15
A2 Seated Leg Curl 5 12-15
B Squat * working up to a ballbuster final set 4 8
C Stiff Legged Deadlift working up to a final heavy set 4 6
Day 3 – Vertical Push/Pull
Exercise Sets Reps
A1 Standing Press working up to a max-weight set 5 6
A2 Chin-Up add weight if you can 5 6
B1 Seated Dumbbell Press 3 8-10
B2 Lat Pulldown 3 8-10
C1 Plate Front Raise 4 10-12
C2 Straight-Arm Lat Pulldown 4 10-12
Day 4 – Arms
Exercise Sets Reps
A1 Standing Barbell Curl 4 10-12
A2 Triceps Pushdown 4 10-12
B1 Bent-Over Barbell Concentration Curl 3 10-12
B2 Leaning Triceps Extension with Rope 3 10-12
C1 Incline Dumbbell Curl 3 10-12
C2 Seated Dumbbell French Press 3 10-12
