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    Kris Gethin 8 Week

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    Ivan Bebek
    This workout focuses on quads, calves, and lower abs. It includes exercises like hack squats, squats, leg extensions, and calf raises. The quad exercises are done in 3 sets of 15 reps with varying weights and pauses. Leg extensions are performed as a giant set with drop sets of 10 reps each reduced weight set. Calves are targeted with 5 sets of 30 reps of seated calf raises. Lower abs are worked in a superset of hanging leg raises to failure followed by lying leg raises to failure for 3 sets.

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    © All Rights Reserved
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    Kris Gethin 8 Week

    Uploaded by

    Ivan Bebek
    4K views1 page
    This workout focuses on quads, calves, and lower abs. It includes exercises like hack squats, squats, leg extensions, and calf raises. The quad exercises are done in 3 sets of 15 reps with varying weights and pauses. Leg extensions are performed as a giant set with drop sets of 10 reps each reduced weight set. Calves are targeted with 5 sets of 30 reps of seated calf raises. Lower abs are worked in a superset of hanging leg raises to failure followed by lying leg raises to failure for 3 sets.

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    Kris Gethin 8-week hardcore reboot

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    This workout focuses on quads, calves, and lower abs. It includes exercises like hack squats, squats, leg extensions, and calf raises. The quad exercises are done in 3 sets of 15 reps with varying weights and pauses. Leg extensions are performed as a giant set with drop sets of 10 reps each reduced weight set. Calves are targeted with 5 sets of 30 reps of seated calf raises. Lower abs are worked in a superset of hanging leg raises to failure followed by lying leg raises to failure for 3 sets.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    4K views1 page

    Kris Gethin 8 Week

    Uploaded by

    Ivan Bebek
    This workout focuses on quads, calves, and lower abs. It includes exercises like hack squats, squats, leg extensions, and calf raises. The quad exercises are done in 3 sets of 15 reps with varying weights and pauses. Leg extensions are performed as a giant set with drop sets of 10 reps each reduced weight set. Calves are targeted with 5 sets of 30 reps of seated calf raises. Lower abs are worked in a superset of hanging leg raises to failure followed by lying leg raises to failure for 3 sets.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 1

    DAY 1: Quads, Lower Abs & Calves

    Notes: 90 seconds of rest between sets. Unless noted otherwise


    Cardio: 20 Minutes AM / 20 Minutes PM
    Quads
    EXERCISES SETS / REPS WEIGHT NOTES
    1. Hack Squat 3 x 15 Reps 1.5 Rep Variation

    2. Squat Press 3 x 15 Reps Pause Reps (2 Second)

    Giant Set 2 Sets Total*


    3a. Leg Extension* 10/10/10 Reps 3a. + 3b. + 3c. + 3d. = 1 Set*

    *Perform 10 reps, reduce weight and complete another 10 reps, then reduce weight and do 10 more reps. Rest for 10 seconds between drop sets.

    3b. Walking Lunges 10 Reps


    3c. Body Weight Squats 10 Reps
    3d. Walking Lunges 10 Reps
    Calves
    4. Seated Calf Raise 5 x 30 Reps
    Lower Abs
    Superset 3 Sets* 5a. + 5b. = 1 Superset*

    5a. Hanging Leg Raises Failure


    5b. Lying Leg Raises Failure
    Training, Nutrition, Supplementation Notes:

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