I am switching from my 3 day a week routine to a 4 day split. The problem i am having is that i do not have access to a gym. I have a barbell and dumbells. What would be good substitutes for the following exercises?

Lat pull-downs
Leg extensions
Leg curls

lat pulldowns you could use a chinup bar or similar motion w/ something else.

leg extension u could do front squats w 2 weight plates underneath your heels

leg curls u could use stifflegged deadlifts

Also, u could try putting a dumbell between legs near ankle and perform leg curls/extension. You might want to use something to tie it- to help keep it in place. HTH

1) Fill a backpack with the weights you have and do chinups.

Don't know about the rest.

Hang upside down with your knees over a bar then grab some weight and flap your arms until it hurts do that four times and then go and lay down for the rest of the day

Originally posted by yellowdischarge:
Hang upside down with your knees over a bar then grab some weight and flap your arms until it hurts do that four times and then go and lay down for the rest of the day

???