exercise substitutes

[Angel Rising]

Hey, In a couple of weeks i want to start the Bonus TT for maximum fat loss but need some substitutes for the upper body exercises.

I workout from home so only have a dbell/barbell and a chinup bar (although i can't do a full chin up yet).

It says I need a wide-grip and an underhand seated row, V-grip pulldown what could i use instead.

the sets are:
A1 DB Flat Press then A2 wide grip seated row
B1 V-grip Pulldown then B2 DB rear delt fly

A1 Underhand seated row then A2 db low inlcine press
B1 DB Row then B2 db 1 arm shoulder press


*****also if i want to lose fat and gain muscle at same time should i eat at maintenance or what?


thanks

[UConnJulie]

Here are some subs you might be able to make ...

Wide Grip Seated Row --> Wide Grip Bent Over Row (with BB) or Elbow Out DB Row

V-Grip Pulldown --> no great sub, but you could do a DB pullover or even better an eccentric chin (get up on a chair or box to reach chin bar at top of chin movement ... grasp bar and slowly let yourself down to a full hanging position. Put feet on chair and stand up again.)

Underhand Seated Row --> Bent Over Close Grip underhand row w/BB

Generally speaking, fat loss and muscle gain require different eating plans. If you are a beginning lifter, you might get some effect of both. You need to decide which is more important to you at this time and eat for that.

HTH