Tweaking Cursors 3 Day Split

[InkZ]

Hi Guys,

I've been working out almost 4 months now and I'm about to start on Cursor's 3 day split, but I'm just tweaking it to fit around the equipment my gym has available. I think I'm almost there, except the lack of a Zbar is a pain. What would be a good alternative to the tricep press and the biceps curl?. We have a machine like this one that I thought might do the trick. I'm not sure what to replace the tricep extension with, we have a machine like this one and I think that's about it. The only barbell I have available is the on the olympic bench, could I maybe use that for both of those excercises?

We also have one of those big multi cable things maybe there's something I could do on that.

I've got this so far, which will be using the same periodization as the original:

Chest & Shoulders

chest press, barbell (inclined)
chest flye, dumbbell (lying)
shoulder press, dumbbell (seated)
shoulder raise, dumbbell (standing)
shoulder reverse flye, dumbbell (standing)

Back, Traps & Triceps

lat pull-down, machine
Seated row, machine
triceps extension, dumbbell (lying)
triceps press, zbar (lying)*
traps shrug (standing)

Quadriceps, Hamstrings, Biceps & Calves

Leg Extension machine
Leg press machine
Leg curl machine
biceps curl, zbar (standing)*
biceps curl, alternating dumbbell (seated)
Calf machine

It looks ok to me so far, but I'm not sure what to do about these last two excercises I need to replace with the Zbar.

Any suggestions?

TIA

[cursor]

Try dumbbell biceps curls (seated or standing) & dumbbell triceps extensions (lying).

[jukka]

One of the few occasions when I was able to put los musculos on
my triceps was when I incorporated that dip machine thingy in my triceps workouts. I think it's perty good.

But narrow grip decline benches, OOOH, suit you sir!

[InkZ]

thanks guys.

I gave those tricep dips a go today where you use 2 benches and a weight on your lap, and they seemed quite effective. Will this replace the tricep press ok? I'm doing the extension as well.

I've got another question which is, is there a difference using 2 dumbbells for the tricep extension and using just the 1?

I tried it with 2 dumbbells but found my right tricep was much weaker than my left (i'm left handed), and found it much better using a single dumbbell.