What home gym workouts can i use for legs?

[AgEnT]

I have not been doing any leg workouts because I do not think i have the equipment.

Heres what i have at my house:
Dumbells that range up to 45 lbs
A bench with a barbell up to 205lbs
Curling bar, hammer bar

I think i could squat with a few spotters but I am wondering if there are anything else that i can do.

Heres my current workout plan at home

Day 1: Chest
-Bench Press: 6x4, 5x5 or pyramid
-Incline Dumbell Press: 3x6
-Dumbell Flyes laying on my bench 3x10
-Push-ups 3x15

Day 2: Bicep
-Standing Curls 6x4 or 5x5
-Preacher Curl 3x6
-Close Grip 6x4 or 5x5
-Hammer Curl 3x10

Day 3: Tricep
-Close Grip bench 6x4 or 5x5
-Skull Crushers 3x6
-Dumbbell Tricep Extension 4x6
-Dips 3x6

Day 4: Shoulder/Back
-Military Press 4x6
-Bent rear delt rows 3x6
-Front and Side Laterals 3x6 each, done simultaneously
-Bent over dumbbell rows 3x8
-Standing or sitting Dumbbell Press 3x8


This is my workout, i sometimes do not do every workout but this is mainly waht ive been doing. I was doing legs when i was going to the gym but i canceled my membership because none of my friends were going anymore.

Any suggestions to my workout plan is greatly appreciated. I think i might be overtraining and should have a legs day somewhere in there. I run mostly for my cardio.

I weigh 155 and max out on bench at 205. I just want to get more ripped. Thanks!

 

[CowPimp]

What's the problem? Assuming you don't have a rack for squats, you can do old school hack squats and deadlifts with the bar. You can do lots of unilateral stuff like lunges, Bulgarian squats, 1-leg RDLs, pistols, etc.

 

[AgEnT]

Can you explain what those are? And which i should do? and give me any advice on my other workouts. thanks!!

 

[StanUk]

I also workout from home and dont have a squat rack. Lunges are great in this situation: Barbell Lunge

however, there is no reason you cant do back squats also, just dont go too heavy on them as you will have to clean the weight first, its not ideal but without a rack its feasable. try doing overhead squats aswell, and hack squats. Dont forget deadlifts either, all of these are possible without a rack.

 

[AgEnT]

Awesome. Thats what i thought lunge was. so i need to clean the weight and lower it behind my head if by myself.

I know deadlift but what are hack/overhead squats? thanks a lot. I'm mainly care about upper body because i have large calves/legs but it can't hurt to work them out once a week.

 

[CowPimp]

Can you explain what those are? And which i should do? and give me any advice on my other workouts. thanks!!

Google the moves. Tell me which ones you can't find and I will explain them as best I can for you.

 

[Mista]

Bodybuilding.com - #1 Exercises Guide - Over 300 Exercises!

 

[AgEnT]

haha mista funny i had that page favorited

i think im giong to try the Power, Rep Range, Shock workout.. but I am wondering what Superset and Dropsets are. anyone know?