ShapeFit.com

JimmyX · Joined: 24 Nov 2007 Posts: 6

Hi, i'm currently doing a workout program and approaching the end of the first 4 weeks, so that means the introduction of a new schedule and theres a few excersises that i cannot do because i workout at home rather than the gym so don't have all the equipment. I just wandered if there're any replacements or equivelant excercises to any or all of the following, that can be done with jst a barbell, dumbbells and benchpress with leg extension.

Monday (Upper chest conjugate/Biceps heavy)

Incline cable flies
3 x 10-12 reps

Low-pulley crossover
3 x 8-10 reps

Tuesday (Quads/Hams)

Leg press
3 x 10-12 reps

Gironda leg curl (leg curl with an elevated torso, as in a push-up position)
3 x 10-12 reps

C. Leg curl
1 x 100 reps

Thursday (Biceps conjugate/Upper chest heavy)

Reverse preacher curl
3 x 10-12 reps

Machine curl 2/1 technique (lift with 2 arms, lower in 5 seconds with 1 arm)
3 x 5-6 reps per side

D. Preacher curl
1 x 100 reps

Saturday (Back/Triceps)
Fat-man pull-ups
3 x max reps

Weighted chins
3 x 6-8 reps

Lat pulldown
3 x 10-12 reps

Rope triceps extension

swanso5 · Posted: Fri Dec 28, 2007 7:05 am Post subject:

i had a whole other reply typed than realised who you were...is this CT'S something-100 program??

it doeen;t really matter what you change it too as long as it's the same bodypart and not too similar to whatelse you've got to do

JimmyX · Joined: 24 Nov 2007 Posts: 6

Yeh it's CT's superhero (not sure if thats the name) program, and ok i was just worried that it was somewhat more specific but thanks for clearing that up i'll find some alternate excersises.

swanso5 · Posted: Sat Dec 29, 2007 2:10 am Post subject:

it would work better to do as written as each exercise is going to do somrthing specific for you (widen shoulders, lats etc) to shape you but it's not always viable...this is why i've never done this one as i train at home and don;t have eveything under the sun either

Dalton85 · Joined: 02 Sep 2007 Posts: 242

i believe its the one for movie stars in 3 months...

except you left out traps - the most important feature in that article.

swanso5 · Posted: Sat Dec 29, 2007 11:30 am Post subject:

different phases have different focus's so traps might not be in the 2nd 4-week phase

Boss Man · Posted: Sun Dec 30, 2007 12:41 am Post subject:

I like that. Workouts specifically for Movie stars. What a crock. I bet they're just workouts that already exist, labelled differently to make doing them more appealing.

I mean who's going to notice or recognise an old workout, from something like an edition of Flex in 1998, or some such date, being called the Keanu Reeves Body Blaster workout, or some equally snazzy title, just because that actor does it.

I can't prove this, but I'd like to bet it's not that crazy an assumption, as it might first look.

swanso5 · Posted: Sun Dec 30, 2007 3:31 am Post subject:

this one isn't a cookie cutter program from a magazine, it's actually been used on actual people...it actually has some reasoning behind it...CT was on a roundtable discussion and was asked the quickest way to put on 20pds...his reasoning was to add the illusion of adding 20pds when you actually haven't, you've increased muscle in the right places to look like you did...might even try it one day