45
Weight Bench Exercise Guide
Leg Kick Back
Developing the Legs muscle
1. Select Desired Weight
2. Wrap the Ankle strap around the leg to be
exercised.
3. Attach
the
ankle
strap and chain to the
end of the lower cable using gourd
hooks.
4. Standing, facing into the machine with left
foot on the foot plate
5. Hold the butterfly arm with your hands.
6. Kick leg back, pivoting from the hip.
Beginners:
10 REPS with no weights
Intermediate:
20 REPS with light weights
Advanced:
20 REPS/2–4 sets with gradually
increase weights.
Inner leg kick
Developing the inner thigh muscles
1. Select Desired Weights
2. Wrap the Ankle strap around the leg to be
exercised
3. Attach
the
ankle
strap and chain to the
end of the lower cable using gourd
hooks.
4. Stand beside lower pulley, Feet shoulder
width apart, with the leg to be exercised
next to the lower pulley.
5. Kick towards the front of the leg not to be
exercised. Pivoting only from the hip.
6. Return to the start position in a slow and.
controller manner repeat exercise
Beginners:
10 REPS with no weights
Intermediate:
20 REPS with light weights
Advanced:
20 REPS /2–4 sets with gradually
increase weights.
Summary of Contents for 335 / 8687
Page 5: ...4 Components parts...
Page 6: ...5 Components parts...
