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Legs - Limited Equipment

Created by imagineertobe

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Tagged as: Limited Equipment and Small Gym

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Summary

1 Workout / 7 Exercises

0% Cardio / 100% Strength Training

Workout Program Description

A Legs workout for a gym with limited equipment, like ones in foreign countries.

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Workouts

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Front Barbell Squat
4 sets: 8 reps, 8 reps, 8 reps, 8 reps
Place a barbell on your upper chest and rest it on your front deltoids and upper thorax. Place right hand on the bar even with your left deltoid and your left hand on the bar even with your right delt...

Small Leg Extensions
2 sets: 12 reps, 12 reps
Using a leg extension machine, sit in the seat and hook your feet under the padded bar. Adjust the pad and/or the seat so that your knees hang off the end of the seat and the footpad rest on the lowes...

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Squats - Barbell
4 sets: 8 reps, 8 reps, 8 reps, 8 reps
Rest a barbell on the upper portion of your back, not your neck. Firmly grip the bar with your hands almost twice your shoulder width apart. Position your feet about shoulder width apart and your toes...

Small Leg Curls - Seated
2 sets: 12 reps, 12 reps
Follow the directions on the seated leg curl machine. Exercise description by Bodybuilding.com

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Lunges - Dumbbell
4 sets: 12 reps, 12 reps, 12 reps, 12 reps
Hold a dumbbell in each hand and pull your shoulders back. Lift your chest up and look straight ahead. Position your right leg forward in a long stride. Your foot should be far enough in front of you ...

Small Calf Raise - Seated, Machine
4 sets: 12 reps, 12 reps, 20 reps, 20 reps
Sit on a calf raise machine. Place your upper thighs under the leg pad just above your knees. Disengage any weight lock that may be in place. Lower your heels to the lowest possible position. Slowly r...

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Calf Raise - Dumbbell, Standing
4 sets: 12 reps, 12 reps, 20 reps, 20 reps
Place a wooden block or something similar on the ground that is at least 2 - 3 inches tall. Grasp a dumbbell in each hand. Position your toes and balls of feet on the block with arches and heels exten...


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