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8 week exercise substitute

gioscott
gioscott g Giovanie Scott
8 Post(s)
8 Post(s) Gender: Male Goal: Gain Muscle Date Joined: October 10, 2016
Posted

Good day nation

     I want to begin the 8 week Pure Muscle Building Program and I only have home equipment which is Dumbbell, barbell and EZ bar the weight ranges from 5 pounds to 55 pounds in dumbbell and in barbell from 2.5 up to 45, there are some exercises that requires Cables in which I dont have for that program but I know there's exercises with dumbell that can Substitute them, Im going to list the exercise that I would like to be replaced, please I would really appreciate it, I really want to get to where I was before but Lean!!!! Lol

Exercise to be replaced:

1. Low-To-High Cable Fly 

2. Tricep Push-Down

3. Tricep Pull-Down

4. Ab Pulldown

5. Lat Pulldown

6. Reverse Lat Pulldown

7. Seated Low Row (Cable)

8. Barbell Reverse Curl (Cable)

9. Wood Chopper

10. Leg Press (Feet Shoulder Width)

11. Seated Leg Extension

12. Single-Leg Curl 

13. Seated Calf Raise (Feet Angled Out)

14. Seated Calf Raise (Feet Angled In)

15. Medicine Ball Seated Knee Tuck (Probably instead of a medicine ball I can use a dumbbell, just want to make sure)

16. Ball Pass   (Probably instead of a medicine ball I can use a dumbbell, just want to make sure)

17. Half-Kneeling Cable Chop

All of these will be for the program of 8 Week Challenge, I know theres a lot I really will appreciate the help, thanks in advance. You can copy paste my message and just right the answer or tips next to mine so I would know.

gioscott
gioscott g Giovanie Scott
8 Post(s)
8 Post(s) Gender: Male Goal: Gain Muscle Date Joined: October 10, 2016
Posted
Forgot to tag you @Scott_Herman hope I dont bother you
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: gioscott

Good day nation

     I want to begin the 8 week Pure Muscle Building Program and I only have home equipment which is Dumbbell, barbell and EZ bar the weight ranges from 5 pounds to 55 pounds in dumbbell and in barbell from 2.5 up to 45, there are some exercises that requires Cables in which I dont have for that program but I know there's exercises with dumbell that can Substitute them, Im going to list the exercise that I would like to be replaced, please I would really appreciate it, I really want to get to where I was before but Lean!!!! Lol

Exercise to be replaced:

1. Low-To-High Cable Fly 

2. Tricep Push-Down

3. Tricep Pull-Down

4. Ab Pulldown

5. Lat Pulldown

6. Reverse Lat Pulldown

7. Seated Low Row (Cable)

8. Barbell Reverse Curl (Cable)

9. Wood Chopper

10. Leg Press (Feet Shoulder Width)

11. Seated Leg Extension

12. Single-Leg Curl 

13. Seated Calf Raise (Feet Angled Out)

14. Seated Calf Raise (Feet Angled In)

15. Medicine Ball Seated Knee Tuck (Probably instead of a medicine ball I can use a dumbbell, just want to make sure)

16. Ball Pass   (Probably instead of a medicine ball I can use a dumbbell, just want to make sure)

17. Half-Kneeling Cable Chop

All of these will be for the program of 8 Week Challenge, I know theres a lot I really will appreciate the help, thanks in advance. You can copy paste my message and just right the answer or tips next to mine so I would know.

Hey hey @gioscott! Let me give you some suggestions for those exercises...

 

1. Use dumbbells and do an incline dumbbell fly

2. Try some powerbombs (overhead tricep extensions) with a dumbbell

3. Tricep kick-backs

4. Do a crunch while holding a dumbbell or a plate weight

5. Pull ups! :-D

6. Pendlay Rows

7. T-Bar Rows

8. Just do the reverse curl with a barbell or E-Z curl bar

9. Lay down on your side, and do some oblique crunches that way

10. Goblet Squats

11. Lunges

12. Dumbbell Romanian Deadlits

13 & 14. Hold a dumbbell on your knees and perform a seated calf raise that way

15. Yes, you can use a dumbbell or a plate

16. Yes, you can use a dumbbell, just be careful :-)

Hope that all helps my friend! If you ever get to joining a gym though, make sure you try the all of the exercises originally in the program!

Need 1 on 1 coaching? Send me a direct message to learn more!
gioscott
gioscott g Giovanie Scott
8 Post(s)
8 Post(s) Gender: Male Goal: Gain Muscle Date Joined: October 10, 2016
Posted
@Scott_Herman thanks man will prep for next week starting monday so I can go by calendar for real I really appreciate it Also I used to go to a gym but the cheapest one for me is planet fitness and I dont like that gym, thats why I canceled my subscription of them to get the platinum here, also im going to keep buying more equipment for my home. Im really pumped for real thanks, now going to see how much budget I need for the meal and going to make a meal plan.
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: gioscott
@Scott_Herman thanks man will prep for next week starting monday so I can go by calendar for real I really appreciate it Also I used to go to a gym but the cheapest one for me is planet fitness and I dont like that gym, thats why I canceled my subscription of them to get the platinum here, also im going to keep buying more equipment for my home. Im really pumped for real thanks, now going to see how much budget I need for the meal and going to make a meal plan.

Happy to help Giovanie! Planet Fitness isn't the best, it's too bad that's the cheapest :/ But sounds like you are building a pretty sweet home gym!

If you need any help with your meal plan let us know!

Need 1 on 1 coaching? Send me a direct message to learn more!
Koni
Koni g Koni
13 Post(s)
13 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2015
Posted

For some reason, I had never thought of doing seated calf raises with a dumbell. Thats pretty genious!

I've tried doing them with a barbell....big mistake, just hurts your legs as soon as you put any weight on the bar!

Good questions @gioscott, and @scott_herman, thanks! You know I replace exercises already (i thought i'd suggest some, but you got it covered before I got here!), some of these are absolutely great! Really helpful stuff, i'm going to work in a few of these myself!

gioscott
gioscott g Giovanie Scott
8 Post(s)
8 Post(s) Gender: Male Goal: Gain Muscle Date Joined: October 10, 2016
Posted

Hi @Scott_Herman I was just getting prep fro this week training that im goingo to try to nail and get better, also going to put some pics up for week to week progress in my album, justa have a couple of questions

1. In the replacement exercise 12, you wrote dumbbell romanian deadlift, now in the program the one before that is the Romanian Deadlift, is doing the dumbbell version different?? just wanted to make sure so I dont repeat exercise or anything.

2. The number 17 (Half Kneeling Cable Chop) I think you didnt see it lol and forgot to write an answer there lol.

3. Also I would like to know if to grow muscle I keep the meal plan calculations or modify it since I have a lot of belly fat because of my Dirty Bulk a year back, would really appreciate the tips and advice, thank you. :-)

andyzdeman
andyzdeman g Andrew T
6 Post(s)
6 Post(s) Gender: Male Goal: Gain Muscle Date Joined: August 8, 2016
Posted

Great question GioScott! I've been trying some of these substitutions too.

gioscott
gioscott g Giovanie Scott
8 Post(s)
8 Post(s) Gender: Male Goal: Gain Muscle Date Joined: October 10, 2016
Posted
Glad my question have helped people out as well, lets get those results in, keep in track so you can see my week to week transformation
gioscott
gioscott g Giovanie Scott
8 Post(s)
8 Post(s) Gender: Male Goal: Gain Muscle Date Joined: October 10, 2016
Posted
Hi @Scott_Herman i just finished killing legs but I noticed that I cant do Front Squat due to the fact I cant pull it up from the rack I have it on, I did not want to injure my back so I skipped that exercise, any recommendation??
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: gioscott

Hi @Scott_Herman I was just getting prep fro this week training that im goingo to try to nail and get better, also going to put some pics up for week to week progress in my album, justa have a couple of questions

1. In the replacement exercise 12, you wrote dumbbell romanian deadlift, now in the program the one before that is the Romanian Deadlift, is doing the dumbbell version different?? just wanted to make sure so I dont repeat exercise or anything.

2. The number 17 (Half Kneeling Cable Chop) I think you didnt see it lol and forgot to write an answer there lol.

3. Also I would like to know if to grow muscle I keep the meal plan calculations or modify it since I have a lot of belly fat because of my Dirty Bulk a year back, would really appreciate the tips and advice, thank you. :-)

I look forward to seeing the pictures!!

 

1. The dumbbell Romanian deadlift is pretty much the same, but what you can do is do it one leg at a time to really challenge yourself!

2. You're right, sorry! You can substitute that for a standing oblique crunch with a dumbbell or plate.

3. Try to stay in a slight caloric surplus, maybe only 100-250 calories above maintenance, and add in a day or two of cardio to combat some of the fat :-)

 

And for the front squats, try sissy squats instead. All you need is a stable structure to hold onto!

Need 1 on 1 coaching? Send me a direct message to learn more!
gioscott
gioscott g Giovanie Scott
8 Post(s)
8 Post(s) Gender: Male Goal: Gain Muscle Date Joined: October 10, 2016
Posted
Awesome man, thanks for the quick response, gonna post the before and week after week pics to see the transformation, up to now the system works and I barely can walk or extend my arms hahahhaha just need to get my meal straight and try to understand the meal planner, just dont know what to eat or add..... Also need to calculate my body fat% for my macros, so yeah this week im not on meal planner...
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: gioscott
Awesome man, thanks for the quick response, gonna post the before and week after week pics to see the transformation, up to now the system works and I barely can walk or extend my arms hahahhaha just need to get my meal straight and try to understand the meal planner, just dont know what to eat or add..... Also need to calculate my body fat% for my macros, so yeah this week im not on meal planner...

Great! Look forward to seeing the photos!!

 

I have a full day of eating video in the @Exclusive section if you're looking for ideas, plus you can get pre-made meal plans through the meal planner if yousearch through them all :-)

 

You can do a guesstimate on your body fat levels, or you could try a Skulpt! That's what we all used for the 12 week challenge earlier this year!

Need 1 on 1 coaching? Send me a direct message to learn more!
gioscott
gioscott g Giovanie Scott
8 Post(s)
8 Post(s) Gender: Male Goal: Gain Muscle Date Joined: October 10, 2016
Posted
hey @Scott_Herman is it normal when doing the reverse grip barbell chestpress to feel it also in your shoulder?? i feel it in my chest but more in my front delts, please let me know thanks man.
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: gioscott
hey @Scott_Herman is it normal when doing the reverse grip barbell chestpress to feel it also in your shoulder?? i feel it in my chest but more in my front delts, please let me know thanks man.

No... make sur you are pushing your elbows into your torso... sounds like you might be keeping your elbows wide while benching.. elbows and and wrists facing your head!:-D

Need 1 on 1 coaching? Send me a direct message to learn more!
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