targetting back and legs

[TriZZle305]

i have a problem... I am trying this workout routine but i can only do day 1 part of day 2(leg curls) and part of day 3 (triceps) what can i do with a normal olympic weight bench to target my back? and is hard running enough to suffice for lack of leg press and squats?

 

[Arnold]

For back you can do bent over rows. Running will not build your legs. You can do squats and lunges if you have a bar and/or dumbbells.

 

[TriZZle305]

ok so lets say i do squats... Where would i put the bar when i was finished? and would bent over rows target the lower back as well as the upper back?

 

[LAM]

if your squat form is correct they will take care of the low back. stiff legged dead lifts are even better to target the lower back.

 

[powerrack]

Why don't you workout at a gym?

 

[TriZZle305]

No car and i dont want to spend my money... if i asked my dad for it hed just say why cant u just workout at home.. and then changethe channel on the tv(tells u sumthin about him)

 

[LAM]

Isn't there a weight room at your school ?

 

[TriZZle305]

lol i was waiting for that one.... if you have ever see our weight room youd say you may as well workout at home.. they do have a squat rack tho and one lateral pull machine but thats about it besides a bunch of normal benches and 2 incline benches

 

[Arnold]

Well, that sounds like a lot more than what you have at home!