For more muscle building tips, visit http://www.Iwantsixpackabs.com Lower Body Muscle Building '144 Rep' Challenge Perform each exercise in supersets with 1 minute breaks in between sets. Repeat the recommended sets and reps before moving to the next superset. For example, perform 1a, take a 1 minute break, then perform 1b. Repeat the recommended sets and reps before moving to 2a and 2b. Lower Body Muscle Building '144 Rep' Challenge Exercise: 1a: Dumbbell Squat: 3 sets of 8 1b: Reverse Lunges - 3 sets of 8 2a: Dumbbell Step - 2 sets of 10 2b: One Leg Hip Bridge - 2 sets of 10 3a: Dumbbell Calf Raise - 2 sets of 12 (per side) 3b: Hip Thrust - 2 sets of 16 If you want a bigger challenge, combine the Upper Body and Lower Body Challenge into ONE BIG CHALLENGE! Perform the Upper Body Challenge on Monday and Thursday http://www.beyondsixpackabs.com/upperbodychallenge.html Perform the Lower Body Challenge on Tuesday and Friday/Saturday http://www.beyondsixpackabs.com/lowerbodychallenge.html Perform this challenge for 4 weeks. Each week, attempt to add more weights or reps from your previous workout. Let me know how you do. Your goal is to add as much strength as you can within 4 weeks. The stronger you get the more muscle you can build. If you have any questions, stop by at Beyond Six Pack Abs Chat Room at http://www.beyondsixpackabs.com/chatroom.html I will be on today (April 1) between 6:00pm to 6:30pm (Eastern Time)Arnel Ricafranca Arnel Ricafranca http://www.beyondsixpackabs.com Try it now for $1 for 21 Days