I do not have a leg curl and leg extension machine at home. I do have a pulley pull down machine with a low row also.
should I do leg curls and leg extension with the pulley machine, or is it not effective?
what exercises do you recommend to replace leg curls and leg extension with for isolated work for ham strings and quads, on the bodybuilding I routine it says for isolation quads we could do goblet squat, or isolation hamstrings we could do single leg Romanian dead lift or stiff legged deadlift with DB or BB, would these be as effective at isolating the hamstrings and quads as the leg curl and extension?
For abs, is unweighted work better than weighted work? for example, doing hanging knee raise it is every easy for me to get 20 reps for 4 sets, so should I add weight? I don’t want my mid section to look bulky, but do want aesthetic abs. same for the crunch.
If we want to do deadlift, is the trap bar deadlift as effective at hypertrophy than barbell conventional deadlift (the trap bar feels better on my lower back). Also, it seems the conventional deadlift is a glute/leg exercise per the bodybuilding routine done on leg day rather than back day which seems to make sense.