Exercise Substitute

[Diablo1990]

If you guys can help me I need exercise substitutes for the following in bold
I don't know how to do a lot of these exercises and can't even find some exercises like bent laterals I looked in exrx.net



Week 1 -- Power

Monday (Push)
CG bench press...3 x 4-6
Skull crush...2 x 4-6
Single arm dumbell extension...1-2 x 4-6
Incline dumbell press...3 x 6-8
Bench press...3 x 8-10
Flye...2 x 10-12
Single arm dumbell press...2 x 6-8
Bent lateral...2-3 x 8-10
Cable side lateral...2 x 10-12

Wednesday (Pull)
Rack deadlift...3 x 3-6 - Is it ok if I just get concrete blocks to put weight on or what can I do?? How high
Bent row...3 x 4-6
Weighted chin...2-3 x 4-6
CG seated row...2-3 x 4-6
Barbell curl...2 x 4-6
Preacher curl...2 x 4-6
Hammer curl...1-2 x 4-6

Friday (Legs)
Squats...3 x 4-6
Leg press...3 x 4-6
Single leg extension...2 x 4-6
Lying leg curl...3 x 4-6
Stiff deadlift...2-3 x 4-6 - Romanian?

Week 2 -- Rep Range

Monday (Push)
Weighted dip...3 x 6-8
Pushdown...2 x 8-10
Kickback...1-2 x 10-12
Incline dumbell press...3 x 6-8
Bench press...3 x 8-10
Flye...2 x 10-12
Single arm dumbell press...2 x 6-8
Bent lateral...2-3 x 8-10
Cable side lateral...2 x 10-12

Wednesday (Pull)
CG weighted chin...2 x 6-8
WG T-Bar row...2 x 8-10
Dumbell row...2 x 10-12
Pullover...2 x 12-15
Alternating dumbell curl...2 x 6-8
Cable curl...2 x 8-10
Concentration curl...1-2 x 10-12

Friday (Legs)
- Leg extension...2 x 8-10
- Hack squat...3 x 10-12
- One legged leg press...3 x 12-15
- Lying leg curl...2 x 6-8
- Stiff deadlift...2 x 8-10
- Single leg curl or seated leg curl...1-2 x 10-12

Week 3 -- Shock

Monday (Push)
Pushdown/CG bench press superset...1-2 x 6-10 each
Reverse grip pushdown/incline overhead extension superset...1-2 x 6-10 each
Dropset weighted bench dip...1 x 8-10, drop 8-10 -- ??
Superset...cable crossover/incline smith press...1-2 x 8-10 reps each
Superset...incline flye/dips...1 x 8-10 reps each
Dropset...machine bench press...1 x 8-10, drop 6-8, drop 6-8 optional
Seated side lateral/hammer machine press superset...1-2 x 8-10
Severse pec deck/WG upright row superset...1-2 x 8-10
Cable front raise dropset...1 x 6-8, drop 6-8, drop 6-8 optional

Wednesday (Pull)
Pullover/WG pulldown superset...1-2 x 8-10 each
Stiff arm pulldown/reverse grip bent row...1-2 x 8-10 each
CG seated pully row dropset...1 x 6-8, drop, 6-8, drop, 6-8
EZ bar curl/CG chin superset...1 x 6-10 each
Preacher curl/reverse curl superset...1 x 6-10 each
Dropset cable single arm curl...1 x 6-10, drop 6-10

Friday (Legs)
Superset: leg extension/front squat...1-2 x 8-10 each
Superset: leg extension/sissy squat or leg press...1-2 x 8-10 each
Dropset: lunge...1 x 8-10, drop, 8-10
Superset: leg curl seated or lying/toes pointed hyperextension...1-2 x 8-10 each
Dropset: single leg curl...1-2 x 8-10, drop, 8-10


I only have Dumbbells, Barbells, Dip Machine, Pullup Machine, Lat Pulldown/Pushdown machine.

 

[mike456]

figure it out, you can do it!

 

[Diablo1990]

When normal people ask for help they can't

 

[mike456]

ok lets start with the first one, what do you think you can do instead of cable side laterals?

 

[mike456]

again, I will tell you the routine that is in gopros program is not that good, the template is the important part, you can use any routine with it

 

[Diablo1990]

And I am using Push/Pull/Legs

 

[mike456]

And I am using Push/Pull/Legs

if your using push/pull/legs why the hell do you need exercise substitutes? use the list I gav you, they are the best

 

[Witchblade]

http://www.exrx.net/Lists/Directory.html

That and Google.