Alternative for Cable (Tricep) Pushdowns?

[dizm]

I want to start the absolute beginner routine mentioned at:

http://www.fortifiediron.net/invisio...?showtopic=850

I lost a lot of weight 4 years ago doing a different, mainly calisthenics, routine. However, over the last year the pressure of finishing up school has weighed its toll on my body. I didn't do any excercise and basically created my own version of the SuperSizeMe video times 12 months combined with sleeping 4-5 hours a night. I ended up gaining over 60 pounds with a combination of losing muscle and gaining fat.

For the last two weeks, I've been doing the routine that was successful for me before. However, it's the only routine I've ever done and I'm am bored with it. So to get back to my former self and relose the weight I wanted to start something different. I have a weight bench, dumbells, and a barbell. I have found alternatives to all the excercises mentioned for the absolute beginner three day split except for the cable pulldowns. Maybe you guys could comment a little on this routine and provide some suggestions?

Monday Legs/shoulders

Dumbbell Lunge (3 sets) http://exrx.net/WeightExercises/Quadriceps/DBLunge.html
Leg extension (2 sets) http://exrx.net/WeightExercises/Quad...Extension.html
Leg curl (3 sets) http://exrx.net/WeightExercises/Hams...ngLegCurl.html
Dumbbell Single Leg calf raise (3 sets) http://exrx.net/WeightExercises/Gast...CalfRaise.html
Seated shoulder dumbell press (3 sets) http://exrx.net/WeightExercises/Delt...lderPress.html
Side laterals (2 sets) http://exrx.net/WeightExercises/Delt...eralRaise.html

Tuesday Cardio (Running)

Wednesday Back/biceps

Weighted Chin-up (3 sets) http://exrx.net/WeightExercises/Lati.../WtChinup.html
barbell bent-over rows (2 sets) http://exrx.net/WeightExercises/Back...ntOverRow.html
Hyperextensions (3 sets) http://exrx.net/WeightExercises/Erec...Extension.html
Shrugs (3 sets) http://exrx.net/WeightExercises/Trap...r/DBShrug.html
Barbell curls (3 sets) http://exrx.net/WeightExercises/Biceps/BBCurl.html
Hammer curls (2 sets) http://exrx.net/WeightExercises/Brac...ammerCurl.html

Thursday Cardio (Stationary Bike)

Friday Chest/triceps/forearms

Bench press (3 sets) http://exrx.net/WeightExercises/Pect...enchPress.html
Incline dumbell press (3 sets) http://exrx.net/WeightE....ss.html
Pushdowns (3 sets) http://exrx.net/WeightExercises/Triceps/CBPushdown.html
Overhead dumbell extension (2 sets) http://exrx.net/WeightExercises/Tric...ArmTriExt.html
Wrist curls (2 sets) http://exrx.net/WeightExercises/Wris...WristCurl.html
Reverse wrist curls (2 sets) http://exrx.net/WeightExercises/Wris...WristCurl.html

Saturday Cardio (Running)

Sunday Rest

[threenorns]

skull-crushers are an awesome tricep exercise, or go with dips.


here's a page containing all kinds of arm exercises

[candyass]

French press, ooh la la.

[CF-OC_gal]

dizm,

If you want weight loss then put the isolation exercises like these ones on the back burner and do more compound movements like squats, deadlifts, benchpress and military press. Less sets and more work. combine that with a kick ass cardio routine and you will be svelte and/or muscular in time.

Think of it, your calethenic work was whole body movement with your bodyweight. Get your whole body moving with compound exercises!

[dizm]

Brat, I've been reading that, but the paged linked to in the stickies says to wait a month or two before doing deadlift, squats, etc...

Are you disagreeing?

I would rather start with a routine that is known to work for people because I don't feel my knowledge is adequate to design an appropriate full body workout yet. I wouldn't want to miss anything important.

[CF-OC_gal]

Nope, didn't realize that you were that new to using weights.

Well I sort of disagree. I did all those exercises right off the bat when I first started training, especially squats. Just don't go to failure right away and get your form down pat.