Schteevie asked me to post this here so others could see it and offer input.

He posted a great 3 day split beginner workout here:
http://forums.johnstonefitness.com/showthread.php?t=223

Some of the exercises, particulary back, require the use of gym equipment that not everyone has access to. In an effort to help other home gym users I'm asking that people submit substitution exercises for the typical home setup. Assume - incline bench, leg cural attachment, dumbells, curl bar, some plates, etc.

The original routine with primary exercises is posted below. ITALICS denote an exercise that requires a machine or may not be easily reproducable on the home setup. Thanks.

Day ONE – Back/biceps
Lat-pull down
One Arm Dumb bell Row
Seated cable Rows
T-bar rows
Standing EZ bar curls
Close grip pull downs (underhand grip)


Day TWO – Legs
Dumb bell squats
Dumb bell rear Lunges
Seated leg curls
Standing calf raises

Day THREE - Chest/Shoulders/triceps
Flat bench dumb bell press
Incline bench dumb bell press
Dumb bell Shoulder press
Chest Dips
Tricep extension

there you go - you'll get alot more input here on the main forum then just a PM from me :tucool:

ok - here's what I think...

BACK day:

lat pul down and close grip pull downs are tough ones to substitue...
maybe others will have ideas about that.
as far as I know, unless you are strong enough to do pull-ups and chin-ups with your body weight, there isn't an easy way to do that one at home...
If you are strong enough, it isn't hard to set up a simple pull-up bar in the basement.

T-bar rows can be done like this:

http://www.bodybuilding.com/fun/exercises.php?Name=Bent+Over+Two-Arm+Long+Bar+Row

LEG day:

Standing calf raises can be done several ways at home:

http://www.bodybuilding.com/fun/exercises.php?Name=Standing+Dumbbell+Calf+Raise

http://www.bodybuilding.com/fun/exercises.php?Name=Standing+Barbell+Calf+Raise

http://www.bodybuilding.com/fun/exercises.php?Name=Barbell+Seated+Calf+Raise

etc...

CHEST day:

dips can be done if you set up a dip station at home - it is not too hard to do that - be inventive, or buy one (you can get a profesional combo dip/pull-up stations for 100-200 dollars I think)
otherwise, decline bench press is a substitute, but from what I have read, it is inferior to dips for really working the chest.

hopefully others will have some ideas aswell! :gl:

I just realized I missed "seated cable rows" on BACK day..

do "bent over barbell rows" instead. I don't bother with cable rows, I just put them in the routine because it was for a friend that would probably have been intimidated by bar bell rows. :p

http://www.bodybuilding.com/fun/exercises.php?Name=Bent+Over+Barbell+Row

I suggest underhand grip with elbows tucked in as opposed to overhand grip as described in the link above -
overhand tends to work the rear delts more since your elbows will tend to want to flare out, where underhand will isolate the middle back... but look into it more and decide what you think...

:tu: The subs look awesome. Thanks for taking the time to post them up!