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             FITNESS TIPS FOR 1/22/2004           
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Bodybuilding Leg Workout 

How About Some Nice Legs To Go With Those Arms?
by Carrie Lee

In my observation at the gym, Iíve noticed that many men work fervently 
on their arms and chest, but neglect working on their lower body. There 
are a few men there that I have never seen work on their legs.

Their upper body and lower body look like they donít belong together. 
They have a great V-shape going, but that V-shape is held up by two 
little stick legs.

I admire their determination and effort put into achieving a great upper 
body, but that same determination needs to go into working the legs, 
glutes, hamstrings, and calves.

They probably have no idea that people are snickering behind their 
backs, "Great arms and chest, but look at those skinny legs!

Men, Iím just trying to give some constructive criticism here. Yes, a 
nice chest, and big muscular arms are great, but a nice butt and 
muscular legs are great too!

When you look in the mirror, donít let your eyes stop at your arms 
and chest. Check out your legs too. Are they on the skinny side? 
Check the rear view too. How does that butt look?

Remember that youíre supposed to give your muscle groups time 
to rest, so they can recover and grow. Give your arms and chest a 
little break and work on those legs!

Now, if it's been a long time since you've worked your legs, or 
you've never worked them at all, you'll need to start off with light 
weights and gradually increase as your legs get progressively 
stronger. Don't go crazy...having sore legs makes it difficult to 
walk!

Weight Lifting Leg Exercise - Lower Body Work Out

Before using these four exercises to start off, make sure you 
stretch first!

1. Incline Leg Press -- Start with (1) 45 lb. plate on each side, doing 
3 sets of 12 reps. This may seem very light to you, but it's a good 
warm-up. Inrease the weight in 35-45 lb. increments on each side.

2. Seated Calf Raises- Start with a 45 lb. plate. doing 3 sets of 12 , 
increasing the weight in 25-35 lb. increments.

3. Hamstring Curl- Start out with about 70 lbs. Again, this may be 
very light for you, but these muscles probably haven't been 
worked in a while. Do 3 sets of 12, increasing with 20 lb. 
increments as your legs get stronger.

4. Leg Extensions- Start by doing 3 sets of 12 reps with 70 lbs., 
increasing  by 20 lbs.

You know your body...If these weights are too light, you'll know, 
but you have to start somewhere.It's better to start off light and 
get those muscles used to being worked before you use heavy 
weights.

In addition to doing these four exercises, I would suggest also 
using either the EFX Cardio machine, Eliptical Trainer, or 
Stair-Stepper Machine for at least 20-30 min. These will give 
you a good cardio workout as well as work your quads, glutes, 
hamstrings and calves, all at the same time.Gradually 
increase the resistance and incline at each session.You will 
get quicker results if you do both the cardio and weight 
workout together.

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Neither trulyhuge.com nor the authors of this publication assume any liability for the information contained herein. The Information contained herein reflects only the opinion of the author and is in no way to be considered medical advice. Specific medical advice should be obtained from a licensed health care practitioner. Consult your physician before you begin any nutrition, exercise, or dietary supplement program.

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