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Kris Gethin's Beginner Trainer

Day 8: Legs & Abs

Overview: introduction
Overview: the program
Overview: training
Overview: supplementation
Overview: nutrition
Overview: frequently asked questions
Weekly overview: week 1
Day 1: legs & abs workout
Day 2: chest & triceps
Day 3: motivation
Day 4: back and biceps
Day 5: shoulders
Day 6: injury prevention
Day 7: the unexpected
Weekly overview: week 2
Day 8: legs & abs
Day 9: chest & triceps
Day10: tracking progress
Day 11: back & biceps
Day 12: shoulders
Day 13: traveling
Day 14: mixing supplements
Weekly overview: week 3
Day 15: legs & abs
Day 16: chest & triceps
Day 17: cardio
Day 18: back & biceps
Day 19: shoulders
Day 20: gym bag
Day 21: recipes
Weekly overview: week 4
Day 22: legs & abs
Day 23: chest & triceps
Day 24: hydration
Day 25: back & biceps
Day 26: shoulders
Day 27: shopping
Day 28: setting new goals

On day 8, you’re going to be training legs and abs again! How are they feeling by the way? If they’re sore, make sure you’re taking your KAGED MUSCLE supplements to speed the recovery process up.


Exercise

Start Position

End Position

Lying Leg Curl

Warm-up sets: 2
Working sets: 3
Reps: 12 reps to reach failure

Leg Extensions

Warm-up sets: 2
Working sets: 3
Reps: 12 reps to reach failure

Leg Press

Warm-up sets: 2
Working sets: 3
Reps: 12 reps to reach failure

Squats

Warm-up sets: 2
Working sets: 3
Reps: 12 reps to reach failure

Standing Calf Raise

Warm-up sets: 2
Working sets: 3
Reps: 12 reps to reach failure

Seated Calf Raise

Warm-up sets: 2
Working sets: 3
Reps: 12 reps to reach failure

Crunches

Warm-up sets: 2
Working sets: 3
Reps: 12 reps to reach failure

Lying Leg Raises

Warm-up sets: 2
Working sets: 3
Reps: 12 reps to reach failure

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