46
Weight Bench Exercise Guide
Outer leg kick
Developing the outer thigh muscle
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, placing the leg
to be exercised. (the outer leg)Slightly in
front of the other.
5. Kick the leg outer to you side. 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.
Up Chinning
Developing the deltoid muscle
1. Standing aside and facing into the
macine
2. Grasp two handles of Chinning bar at
extreme ends
3. Raise your knees up as possible by
pivoting from the elbow.
4. 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.
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