Need help for legs workout!!!

[-{ GODZILLABOL }-]

I just broke the two bones in my forearms last monday and now I have a big cast and I can only train legs and do some cardio...

I am looking for some help to design a 3 days per week legs workout since it is the only body part I will be doing for the next 2 months. Any idea?

I was thinking of something like this:

Day 1: Leg press 4x8
Leg extension 3x 12
1 exercice for hamstring on a machine 3x 10-12

Day 2: Hack squat 4x 8
1 exercice for hamstring on a machine 3x 10-12
leg extension 3x12

Day 3: Squat on a machine 4x8
1 exercice for quad
1 exercice for hams


And I will do calves machine 2 times a week and hyperextensions to keep my back strong. Abs 3 times/week too with a little cardio.

Any idea or suggestions?

Thank for your help and karma for you if you help!

 

[louden_swain]

I think 3 days a week might be excessive, but 2 days a week is fine: Here is my workout that I follow:

Leg Presses -> 4 x 15,12,10,8
Squats -> 4 x 10,8,8,6
Leg Extensions -> 4 x 15,12,10,8
Stiff Leg Deads -> 2 x 10,8
Lying Leg Curls -> 2 x 12
Seated Toe Raises -> 3 x 20,15,failure
Standing Toe Raises -> x 20,15,failure

That is all I will do for the entire workout. I start off with leg presses to fatigue the legs before my lower back gives out when I get to squats. I will squat heavy as possible with fatigued legs and a strong lowerback. Try performing this on Mondays and Thursdays.

 

[-{ GODZILLABOL }-]

Ok thanks bro but I cant do stuff like stiff leg deadlift and squat cause I have a broken arms... And this the only weight training I will do so I thinks 3 good days is not too much..



karma for you! Any other Idea?

 

[louden_swain]

Yes. . . only choose exercises that do not affect your arms. This would include leaving out stiff-leg deads. Leg Presses and Extensions are ideal for your situation. All you have to do is push and extend with your legs. This sounds like a setback, but I wish you the best of luck with your recovery. I guess the overall thing to do is experiment and find out what works for you. You are the better judge than anyone else. Good luck.

 

[lemur]

how about this, 2 times a week, with maybe some running or swimming (?) on one or two off days.

leg extensions to warm up, 3 sets
hack squats 3x12
ham curl 3x12
leg press 4x15,12,10,failure. I guess I would call this the max effort exercise of the day, although it doesnt come close to squats it is probably the best you can do.
immediately after hitting failure on leg press, do some hindu squats or some lunges with bodyweight.
calf raises 3 sets
seated calf raises 3 sets


honestly though, your routine doesn't look half bad, infact it looks pretty good all facts considered.

 

[-{ GODZILLABOL }-]

Bump!

 

[gettinlarger]

if the cast stops at the elbow, you can still do squats. if not, nevermind.

 

[-{ GODZILLABOL }-]

yeah thanks gettinlarger but the cast goes up to the shoulder...