chads total body training.

[RK19]

im starting waterburrys total body training tommorow(9/3/09) and im just wondering what to put in place of a few exercises.

dips= i workout from home so cant do these, i was thinking diamond pushups?

upright rows= kills shoulders.

calf raises= i dont care much for these, dont particularly want to train calves directly anyway. what could i do instead?

[dys]

the best thing i can suggest is not changing the exercises. put 2 chairs up for dips or put two chairs so you can lean you hands on the seat of one and put your legs up on the others. Why would you not want to train calves?

[RK19]

i hear chair dips arent the best.

calves are like forearms- they get enough attention from other exercises without working them directly.

[dys]

idk i guess leave them out then. its difficult to replace the dips because of their compound nature, and it is hard to load weight on another exercise for the 4x6 set/rep ratio.

[swanso5]

you'd have to change each day then most likely so you don't double up movements

if you don;t have a hip dominant, row or pull up variation in one of the days then substitute with them in that order pf preference...don't do 2 in 12 day though

make sense?

[mzaruba423]

if i were you i'd switch bentover rows for upright rows, but if i were me i'd do the upright rows they make me feel good

[RK19]

you'd have to change each day then most likely so you don't double up movements

if you don;t have a hip dominant, row or pull up variation in one of the days then substitute with them in that order pf preference...don't do 2 in 12 day though

make sense?

kind of. all the days have a variation of at least one of the above. is that what you meant?

[swanso5]

post the exercises day by day form me

[RK19]

week 1
sets/reps=3x5

mon-flat bench
bent over rows
back squats
sumo deads
hammer curls
standing calf raises

wed-sets/reps=3x8
incline bench
db upright rows
front squats
good mornings
bb bicep curls
dips

fri- sets/reps=2x15
decline bench
chinups
stepups
deads
seated calf raises
lying bb tricep extensions

week 2 same as above but with antagonistic pairings. do you want all 8 weeks worth?

[swanso5]

replace upright rows with single arm shoulder pres with palm facing inwards towards your head

replace standing calf raise with dynamic lunge

replace seated calf raises with static lunge

[RK19]

will do.