[DC5-S]

I just signed up with fitness world today.. and here is a routine I found online that im considering following.

Monday:
Bench press 8-10 reps
Incline bench press: 8-10 reps
Flys: 8-10 reps
Calf raises: 10-15 reps
Skull crushers: 8-10 reps
Tricep pushdowns: 8-10 reps

Wednesday:
Deadlifts 8-10reps
Lat pulldowns 8-10reps
bent-over or seated rows: 8-10reps
shrugs 8-12 reps
dumbell hammer curls 8-10reps
ez bar curls on preacher bench 8-10reps

Friday:
squats 8-10reps
leg presses: 8-10reps
hamstring curls: 8-10reps
shoulder press: 8-10reps
lat raises: 8-10reps

how does it look? anything to add or remove?

*edit* can i substitute the squats with db lunges? and possible another exercise?? not sure what other exercise would work the legs and back

[sas]

I don't body build, but keep the squats. I'll let the rest of RS regulars chime in but Squats>db lunges.

[DC5-S]

i know, but thats why i wanna ad another exercise with the db lunges to replace squats.. the squat rack at fitness world isnt like the one i use to use at planet ice.. where there is a bar down below so incase you can lift the weight up, you can go down without injury.. and i like to do it myself, id perfer not asking people for spots unless its bench press or something

[sas]

I am confused.

Do you mean the power rack? Or, the smith machine? There should be pins for the power rack regardless. If there are no pins, to bail out of a back squat, you just hop forward. But I understand that the fitness world crowd will probably think you are a freak.

Not sure what you mean by going down without injury. Not telling you to squat atg but below parallel is doable for body builders.

[RRxtar]

i think he just doesnt want to be the guy bailing out of a squat.


you could do leg presses that will work your legs almost as much as a squat, but you wont gain the core strength or little stabilizor strength from it.

[sp00n]

Looks solid but how many sets are you planning

[hal0g0dv2]

seems like you do legs every day in your work out
squats are key tho dude

[L0uie69]

stick to one movement each workout.. keep it simple. Push (chest/shoulder/tri) pull(back/bi) and legs. no point in doing shoulders on leg day.