Leg training at home :)

HomegymboyHomegymboy Posts: 25
in Bodybuilding Discussion
Para sating mga nag bubuhat lang sa bahay :)

Ano routine niyo with dumbells and barbells?

wala kasi akong squat rack.

bench, dumbells, barbells, pati tricep pushdown machine lang.

So ang routine ko for legs is

Jefferson Squats :) parang back squat din ang feeling niya and may gains din ako sa legs dun.

Dumbell stiff legged deadlifts para sa hamstrings, dumbell gamit ko kasi pag barbell mas ramdam ko sa back kesa sa hamstrings at glutes

lunges

tapos calf raises

Kayo mga sir? share niyo naman leg routine niyo :) Cheers brahs!

Comments

  • noelnoel Posts: 304
    i too, workout at home and do not have a squat rack also...to add, i have had an injury on my right ankle in 2006 due to a motorcycle accident....I do dumb bell squats instead...but i think i might try the jefferson squat (now that you've mentioned it) since as the dumb bells get heavier, i'm having problems holding on to them...

    I also do calf raises. leg curls & leg extensions too because my bench is equipped with these....
  • HomegymboyHomegymboy Posts: 25
    noel wrote:
    i too, workout at home and do not have a squat rack also...to add, i have had an injury on my right ankle in 2006 due to a motorcycle accident....I do dumb bell squats instead...but i think i might try the jefferson squat (now that you've mentioned it) since as the dumb bells get heavier, i'm having problems holding on to them...

    I also do calf raises. leg curls & leg extensions too because my bench is equipped with these....

    Yes sir! :) Kai Greene uses the jefferson squat also :D

    Check niyo yung proper form sa youtube kung hindi pa kayo familiar sa basics ng form niya :)

    Great exercise siya you can go heavy kasi barbells. great feeling in the hams and quads and glutes, Tell me how it works out for you sir :D
  • noelnoel Posts: 304
    yup, i've actually checked them out before, but decided to go with dumb bells first....since i wanted to coax my right ankle by gradually increasing the weight and let it adapt...mahirap biglain baka bumalik yung injury....

    thanks for the suggestion...
  • HomegymboyHomegymboy Posts: 25
    noel wrote:
    yup, i've actually checked them out before, but decided to go with dumb bells first....since i wanted to coax my right ankle by gradually increasing the weight and let it adapt...mahirap biglain baka bumalik yung injury....

    thanks for the suggestion...

    Ah great sir :)

    oo sir hinay hinay lang. Mas important na gumaling ng mabuti yung injury mo :)

    Sige sir goodluck to our quests for a greater physique :)
  • allen101allen101 Posts: 5,102
    Sakin dati sa incline ko pinapatong, kaya lang nung umabot na sa 190 nag alangan na ko, delicades.
    Kaya nag enroll na ko sa gym. lol
  • bodyweightbodyweight Posts: 112
    @homegym:

    1.pistol squat ( with plates for progression )
    2.lunges ( -do- )
    3. hamstring exrx by: bret contreras ( )

    ps: watch and understand carefully yung mga technique ni bret lalo na sa hip drive, it will help you most sa mga lifts
    mo sa squat and deadlifts when the time comes.

    imho
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