I have found myself with a problem, due to housing issues I have 3 months where all I have is a bench (with leg extension addon), dumbells, a barbell, and plates.
My problem is I am not sure what I should do to at least maintain my leg muscle (or build on legs). I can't squat without a rack, and I squat too heavy to clean the weight (and don't want to clean the weight as I work out alone and can't dump the weight due to wooden floor).
I can deadlift at least, but just worried about quads. I tried barbell hack squats but I find the bar just hits my calves and hamstrings which stops the movement.
One more problem - I do rows but is there are suitable replacement for chinups as there is no equipment or anything around the house for that either
Single leg work particularly bulgarian split squat, or look up straddle squat. Either way there's enough you can be getting on with to at the very least prevent strength/muscle loss.
As for chins, can you get bands? If so attach to doorknob, bench, whatever and rather than stand and row, bend over and row, et voila vertical pulling. Not ideal obviously, but you're in a pinch.
Chin ups shouldn't be a problem. I'm sure you can find somewhere to do the. A tree branch, monkey bars at a playground etc. As for leg workouts, what about weighted lunges and bulgarian split squats using dumbells?
6'2 - 105kg (231lb) - 14%bf
B: 137.5kg (303lb)
S: 172.5kg (380lb)
D: 227.5kg (502lb)
Even if your dumbbells are only 30-40 lbs you would still be able to maintain or even possibly increase your leg development.
- Dumbbell SLDL's
- Walking or Standing Lunges (depending on space)
- Dumbbell Sumo Deadlifts
If you want to mix things up you can always find a hill and do some springs up the hill. Another option would be to find a small ledge or some steps and perform box jumps.
Great suggestions thanks all