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Wasabi · Joined: 25 Jun 2005 Posts: 35

I could use a hand finding dumbbell alternatives to the following exercises. I've a 150lb dumbbell set and bench and would like to
get the most use.

BACK
Pullups
Seated Rows
Lat Pulldowns
T-Bar Rows

Biceps/Ticeps
Cable Curls
Triceps Pushdowns

Legs
Leg Extensions
Leg Curls

Chest
Machine Bench
Press
Machine Incline
Bench Press
Butterfly

swanso5 · Posted: Fri May 02, 2008 11:52 pm Post subject:

well half of those exercises are useless so i'll list the best few exercises for each muscle:

back - chin/pull ups (find somewhere to do them, you won't get big without them), db rows, bent over rows, chest supported rows

legs - deadlifts, bulgarian split squats, split squats, single leg pistol squats, stiff legged deadlifts, single leg stiff legged deadlifts

chest - bench press, incline press, decline press, push ups

arms - the above mentioned back exercises for bi's but you can add in diamond push ups, bodyweight tricep extensions and tiger bend push ups for tri's as well as close grip bench press

Wasabi · Joined: 25 Jun 2005 Posts: 35

Useless, would you elaborate, as I'm modifying the following: http://www.bodybuilding.com/fun/bullman2.htm, and could use enlightenment?

Thanks Very Much...

swanso5 · Posted: Sat May 03, 2008 1:18 am Post subject:

that's not a great program...most of brad pitt's phsique was on e he had previously which is easy to get back and a strict diet...if you're not already lean, it would struggle to work in my mind...

i would suggest searching The Waterbury Method by Chad Watervury and do that program instead...1000 x better

Wasabi · Joined: 25 Jun 2005 Posts: 35

An ectomorph by nature, very lean, difficult to acquire mass, thus the attraction to the BP workout. Would you lend a hand crafting something from the following?

http://www.t-nation.com/readTopic.do?id=508031

And then recommend something for AB's

What are your thoughts on the supplement stack from the BP workout?

Also add this to the home gym per your suggestion,

Phoenix 99403 Power Stand II

swanso5 · Posted: Sat May 03, 2008 2:23 am Post subject:

i would rather you do the waterbru method to get out of the habit of using sub stabdard exercises such as isoaltion/single joint one's and machines

if you do enough compound exercises you donl;t need any ab exercies...i don't do any at all and never have

there's far better options than that a power/squat rack one and foremost...you can onlty do 2 basic exercises on that one for the room it takes up

Wasabi · Joined: 25 Jun 2005 Posts: 35

Sorry if unclear, but going with http://www.t-nation.com/readTopic.do?id=508031. The research is sound. But he also has isoaltion/single joint in his recommendations. So should I simply pick favored exercises from each muscle group? I'll draft an interpretation of the Waterbury Method and post this weekend.

Should I start with just a basic pull-up/chin-up bar?

swanso5 · Posted: Sat May 03, 2008 4:25 am Post subject:

rthey're both good so it doesn't really matter

i wuld sugest doing your least favourite exercises for each section or one's you've never done before...that will yild better results...you'ee only as striong as your weakest link

well if you get a power rack than you'll have pull up bars...can you do sets of pull ups?

Wasabi · Joined: 25 Jun 2005 Posts: 35

swanso5 · Posted: Sat May 03, 2008 11:06 pm Post subject:

well if you can then you needn't do many other vack exercises besides rows so get yourself some bars and off you go...no pulldowns allowed

Wasabi · Joined: 25 Jun 2005 Posts: 35

What do You think for week one starting 5.12.2008?

Week 1

Workout 1

Sets: 3

Chest
dumbbell bench presses

Back
Pull-ups

Deltoids:
seated military presses dumbbells
Reps: 5

Quads:
Front Squat

Lower Back/Hips:
Bent Legged Deadlift

Rest: 60 seconds between sets

Load: Choose a weight that forces you to near-failure for the last rep of the last set.*

*This is the recommended load for all workouts.

Workout 2

Sets: 3
Chest
Pushups

Back
Bent Over Row

Deltoids:
Upright Rows
Reps: 5

Quads:
Split Squat

Lower Back/Hips:
Stiff Legged Deadlift

Reps: 8

Rest: 90 seconds between sets

Workout 3
Chest
Incline Dumbbell Flyes

Back
Pull-ups

Deltoids:
Dumbbell Shoulder Presses
Reps: 5

Quads:
Pile Dumbbell Squat

Lower Back/Hips:
Stiff legged dumbbell deadlift

Sets: 2

Reps: 15

Rest: 120 seconds between sets

swanso5 · Posted: Wed May 07, 2008 2:05 am Post subject:

it's alright i suppose, could be better...too many sub standard exercises in there for me

workout 1 - deadlifts / bench press / bent row / pull ups 5 x 5, do in pairs with 90secs btw sets

workout 2 - split squat / inverted row / push up / face pull / diamond push up 3 x 15, do in a circuit with 15secs btw sets

workout 3 - front squat / db row / reverse lunge / db incline press / shoulder press / bodyweight tricep extension 4 x 8, do in pairs with 30secs btw sets

Wasabi · Joined: 25 Jun 2005 Posts: 35

This is only for week 1. Can you suggest how to pick exercises, as this has to continue for 7 weeks?

What is "face pull"?

swanso5 · Posted: Wed May 07, 2008 4:41 am Post subject:

do each workout once a week for 6 weeks, easy

search youtube for face pulld, too hard to explain in writing

Wasabi · Joined: 25 Jun 2005 Posts: 35

Thanks,

Cannot do a face-pull with dumbbells?