small gym. workout alternatives required please

icezero_5092uk

I go to a small gym and not many facilities are available. I have been training 11 weeks now and am thinkin about changing my workout. Hopefully you guys can think of some alternative excercises for the following so I can change my routine.

Chest

Dumbell Press
Incline Dumbell Press
Dumbell flyes
(Don't have a free weight barbell suitable for barbell bench press but their is a smith machine)

Triceps

Close grip bench press (smith machine)
Triceps pushdown

Biceps

Barbell curl
Bicep curls

Back

Close grip lat pullsown
Wide grip lat pulldown
(havent tried deadlifts as I have a weak back)

Shoulders

Shoulder press (smith machine)
Dumbell shrugs

Abs

crunches

Legs

Squats
Leg Curl
Hamstring Curl
Calf raise

These are the machines at my gym:

Leg Press
Smith Machine
Lat pulldown
Tricep Pulldown (can be used as bicep curl also)
Leg curl
Hamstring curl
Chest press
Pec-dec
Seated row
Shoulder press

Hope you can help. Cheers

Anonymous

Mahhhn, where do you train - sounds like the gym I use!!!

Your chest looks good - try throwing in some decline DB presses and some bench push ups - you grip the far side of the bench and do a push up - it hits your shoulders and chest.

Tris - That's cool, just watch your wrists on the close grip - also try French press, tricep extensions, skull crushers and 'the butterfly machine!' but instead of the bar use the rope, keep your arms close to your body and pull down from your elbows - you WILL feel your tris working!!!

Bis - nuttin wrong there! Maybe throw a superset of hammer curls in, but looking good!

Back - same as Bis - but try reverse rows and instead of the close pulldaowns I would alternate between frt & back (otherwise you'll hit your tris).

Shoulders - Cool, try using DB's instead of the machine - you mght not be able to lift as much but your form will be better!
Push Ups.
Try also taking a DB in your RH across your body, at waist height, then lifting it straight across your chest and up using the strength from your shoulder then alternating with your LH.

Abs - I'm shit at - sorry!!!

Legs look pretty cool - you might wanna throw in some adducter/abbducter work - has your gym (and I think you might use the same gym as I do now!!!) got one of these 'Let's show the whole world our bollocks...' machines?!

Hope this helps Bud!

richb

Your workout looks pretty good saying your a bit limited to what you can do. Here are a few ideas you could use just to change it around a little. For chest use the smith machine now and again to do both flat and incline presses on. Press ups are always good to do when your short of equipment. For legs add another exercise for quads. If leg extension is not available try dumbell lungers. For back if you have some thing you can use then try doing pull ups. Or use the dumbells and do one arm rows. Bent over rows can also be done on the smith machine to hit the back. For shoulders I would include dumbell lat raise and maybe even dumbell front raise. Arms look ok but if you fancy a change try hammer curls for biceps and maybe dips off a bench for triceps or even close hand press ups. As for Abs there are many different ways of changing the basic crunch. Try having your legs in the air or twist the elbows across the body to hit the obliques. Hope that helps.