Tue, Aug-13-02, 19:00
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Senior Member
Posts: 3,296
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Plan: Ketovore
Stats: 203/173/135
BF:
Progress: 44%
Location: Northern California
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Week 4, day 25, Lower...
For my lower body workout I do seven twin-sets of exercises for the thigh and hips/buttocks. I do one set of each exercise and then do the next set of the same twin-set, 3 times with a 15 SECOND rest between each twin-set.. That is 14 exercises.
1. Plié squat (pyramid 3,5 & 8 lbs at 12, 10 & 8 reps )
Standing back leg extension (15 reps 3 times )
2. Bugs bunny lunge (pyramid 3,5 & 8 lbs at 12, 10 & 8 reps )HARD
Standing but squeeze (15 reps 3 times )
3. Sissy squat (pyramid 3,5 & 8 lbs at 12, 10 & 8 reps )HARD
Straight-leg kick-up (15 reps 3 times )
4. Leg extension (pyramid 3,5 & 8 lbs at 12, 10 & 8 reps ) HARD
Vertical scissor (15 reps 3 times )HARD
5. Hack squat (pyramid 3,5 & 8 lbs at 12, 10 & 8 reps )
Feather kick-up (15 reps 3 times )
6. Leg curl (15 reps 3 times )
Prone butt lift (15 reps 3 times ) Hard to do properly
7. Lying inner-thigh scissor (15 reps 3 times )
Lying but lift (15 reps 3 times )
Now, I am off to DO these exercises, along with the middle body...while my mommy watches TV in her room and lets me have the living room to myself!
Last edited by adnil53 : Tue, Aug-13-02 at 20:14.
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