Leg / chest exercise substitutes

[Karen]

Oh! what a quiet board! This is a great site and i'm just at the end of my first week of the intermediate workout. i've been lifting for 2 years so didnt start on the beginner's workout.

i'm looking ahead at the 2nd week (i'm using the 4-day plan) and i dont see any squat-rack leg exercises. all are smith machine or another machine. i'm used to using a squat rack: regular squats, front squats, zercher squats, sumos, one-leg, etc.

how do i integrate the exercises i'm used to doing and decide which of the smith machine (or whatever machine) exercises i should replace?

also, i see in the 2nd week, for chest, where you are using the cables, arms are straight out and you are pulling the arms in and down. i've hurt and/or overtrained my left shoulder and i just know that will hurt me. what can i do instead?

[Doug Walker]

I wish I would have noticed your post earlier, I don't get enough time for this forum as I would like.

You asked how to integrate the exercises you are used to, that's exactly what you don't want to do. Change is the whole point of my workouts, do things your are not used to, so you force your body to adapt.

As far as avoiding something that hurts that is a different issue. Always work around an injury until it is completely healed.

[digitoko]

Hello autor,
Thanks for sharning the information.I don't have more knowledge about this matter.but i try to give the answer next time.
please you take the advice from your GYM coatch.because it's batter for you.

[marcus]

According to my point of view and experience the weight use in the bench press should not be exceed the limit of the 100 pounds and specially those person who are not completely fit in this regard.