Alright so I’m starting a new program and thinking of trying the Waterbury method because I’ve heard good opinions and I like having smaller rep ranges.
DAY 1
Barbell Back Squats
Sets: 10
Reps: 3
Rest: 70 seconds
A1 Dips
A2 Bent-Over Barbell or Dumbbell Rows
Sets: 4
Reps: 6
Rest: 60 seconds (between exercise pairings)
Note: A1/A2 consists of a superset pairing
B1 Skull Crushers
B2 Standing Barbell Curls
Sets: 4
Reps: 6
Rest: 60 seconds
Hanging Leg Raises
Sets: 4
Reps: 6
Rest: 60 seconds between sets
DAY 3
Barbell or Dumbbell Bench Press
Sets: 10
Reps: 3
Rest: 60 seconds between sets
A1 Partial Dumbbell Deadlift (Romanian Deadlift)
A2 Standing Barbell Military Press
Sets: 4
Reps: 6
Rest: 60 seconds (between pairings)
B1 Standing Calf Raises
B2 Upright Rows
Sets: 4
Reps: 6
Rest: 60 seconds (between pairings)
Triceps Pressdowns (or French Presses)
Sets: 4
Reps: 6
Rest: 60 seconds (between sets)
DAY 5
Chin-ups
Sets: 10
Reps: 3
Rest: 70 seconds (between sets)
A1 Decline Barbell or Dumbbell Bench Press
A2 Standing Hammer Curls
Sets: 4
Reps: 6
Rest: 60 seconds (between pairings)
B1 Seated Calf Raise
B2 Glute/Ham Raises or Leg Curls
Sets: 4
Reps: 6
Rest: 60 seconds (between pairings)
Lunges or Step-Ups
Sets: 4
Reps: 6
Rest: 60 seconds (between sets)
I want to switch dips, dumbell rdl, GHR, and lunges/step ups for similar exercises. I find dips painful on the shoulders and arms, I don’t know the proper technique of rdls or lunges/step-ups. What would be possible substitutions for these exercises?