need some exercises' replacements

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    need some exercises' replacements


    Im considering switching to this routine: teenbodybuilding.com/andy3b2.htm but I have a minor problem.

    I dont have equipment to do leg press and rack pulls. I wonder if hack squat machine instead of leg press would be good substitute and also what about rack pulls? are they really necessary? maybe its better to add another back exercise like pullups or bb rows instead?

    Note: RM stands for repetitions maximum, so I start with a weight that I can do for about the designated number of reps and do as many as I can on each set.

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    Squats in place of leg press.

    And you can always build blocks to place the weights on (and achieve desired height) in order to do rack pulls
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    Squat brother squat
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    Quote Originally Posted by ZiR RED View Post
    Squats in place of leg press.

    And you can always build blocks to place the weights on (and achieve desired height) in order to do rack pulls

    I was just about to suggest this.

    RECOVERBRO


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    LOL you didnt even check that routine form link I posted?

    there are ALREADY squats and deads.
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    link does not work
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    Do either front squats or Bulgarian split squats in place of the leg press and either SLDL or good mornings in place of the leg curls. I'm not a fan of rack pulls at all and especially when done for sets of 15 as suggested in the template.
    M.Ed. Ex Phys
    Performax Labs Product Specialist

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    Quote Originally Posted by Rodja View Post
    Do either front squats or Bulgarian split squats in place of the leg press and either SLDL or good mornings in place of the leg curls. I'm not a fan of rack pulls at all and especially when done for sets of 15 as suggested in the template.
    so you suggest this


    Monday: Legs/Abs


    Squats - 2-3 warm-up sets of 10 reps

    3 sets max reps with 8RM

    1 set max reps with 20RM



    Bulgarian split squats - 3 sets max reps with 10RM

    1 set max reps with 20RM



    SLDL - 1 warm-up set of 10

    4 sets max reps with 10RM



    Standing Calf Raise - 2 warm-up sets of 15

    4 sets max reps with 15RM



    Hanging Leg Raise/knee raise - 3 sets max reps



    Crunches - 3 sets max reps





    and on back day just skip rack pulls and dont bother?
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    I wouldn't do that many sets of max reps or a set of 20 on compounds. Back raises are a decent sub for rack pulls.
    M.Ed. Ex Phys
    Performax Labs Product Specialist

  

  
 

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