New Exercise and Fitness Review
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This week, you’ll continue to hit Neil Hill’s Y3T-style training with Kris Gethin. You’ll be training with a little more volume than you did last week, so get ready to sweat and struggle. The extra sets and extra reps are going to take a toll on your body—but that’s a good thing. You’re here to grow!
Weigh yourself today right when you wake up. Hopefully, you’ll see the scale moving in the right direction. If it’s not, take a look at your nutrition. Are you eating enough? If you think you could use some more calories, bump up your food intake a bit, but make sure you add clean calories. Stuffing yourself with doughnuts won’t provide the right type of fuel or macros to grow muscle and stay lean.
Get your mind right for this workout. It’s going be a tough one! Watch today’s video to see how Kris fights through an injury to say on track to gains!
Day 8 Video
Watch The Video – 13:42
Barbell Squat
2 sets of 14-18 repsWide Stance Barbell Squat
2 sets of 14-18 repsLeg Extensions
4 sets of 14-18 repsSeated Leg Curl
4 sets of 14-18 repsHack Squat
4 sets of 14-18 repsSeated Calf Raise
5 sets of 18-20 repsCrunch – Legs On Bench
4 sets of 10 oblique crunches and 10 regular crunches, 10-second hold between each setCrunches
4 sets of 30 repsCardio
15-minute intervals: 3 min. easy, 1 min. hard
Workout notes
Warm up with active stretching and mobility before you get under a barbell.
Do a few lighter sets of squats before you put on heavy weight for the working sets.
If you’re injured or are unable to do a movement, don’t hesitate to look for alternatives.
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About The Author
Kris Gethin"s Muscle-Building Trainer, Day 8
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