Definitions:
Stiff arm pulldown: Never heard of it, but i'll assume its like a normal pulldown on the lat pulldown machine, only you keep your arms stiff to take your biceps out of the equation.
T-bar row: the t-bar is a bar that's bolted and hinged to its frame on one end, and has a bar crossing it (like a T) on the other end. You grip the bar, bend over, and perform rows. If you don't have one at your gym, you can also do a bent-over barbell row or bent-over dumbell row.
donkey calf-raises: place the balls of your feet either flat on the ground or on the edge of steps. You bend over, have weight added to your back (optional, either via machine, weight plates, weight belt, or human sitting on you), and perform calf-raises
Incline curl: lie on an incline bench (same angle as you would perform incline bench presses on). With dumbells in your hands, lower your arms perpendicular to the ground, and perform curls, bringing the weight up to your shoulders. Be sure to use a full range of motion and perferct form you'll really hurt yourself.
Substitutes:
Quote:
Also I want to lift in the gym where I work & they don't have some of the equipment that I'll need, so I'm looking for substitutes for some excercises.
1. bench press
2. low pulley row
3. squats or hack squats
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Your gym doesn't have a flat bench, cable station, or squat rack!?!?! tough break.
Do they have dumbells? If they do, here's some alternatives:
1. Dumbell bench press - a bench press using dumbells instead of a barbell. Require a flat bench (no pegs required!)
2. Upright barbell or dumbell row - stand upright holding a barbell or dumbells with an overhand grip. You should grip about or just a little wider than shoulder with. Pull the barbell or dumbells upward (following the plane of your chest) until your arms are almost parallel to the ground.
3. Dumbell front squat - using a neutral grip (palms facing each other) flip dumbells onto your shoulders. Hold them, with your elbows high and in front of you (pointing forward). Perform desired number of squats.
Hope that helps, and you might want to look into a gym that has the appropriate equipment for you to perform what i consider to be some of the more basic excercises in weight lifting (bench press and squat)
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