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For over 10 years, Kris has been training men and women to transform themselves into the best shape...

Kris Gethin is your own Daily Personal Trainer! Today is leg day once again with two new exercises to really work those quads, hamstrings and calves! Friday, Week 4: Legs, Shoulders & Abs! By: Your 12-Week Daily Video Trainer Daily Trainer: Friday, Week 4 You've always wanted to get in the best possible shape, but you've just been waiting for someone to help you make that first step and keep you moving down the right path. Well now you've got it with your own Daily Personal Trainer on Bodybuilding.com! Click The Play Button To Start The Video. Or Download Here: WMV (66 MB) - iPod Video (93 MB) Friday Week 4: Legs, Shoulders & Abs! Friday Week 4: Cardio: 30 minutes of intense cardio. Friday Week 4: Training: Warmup: 5-10 minutes of cardio. Legs: Narrow Hack Squat - Warmup Set - 15-20 reps Narrow Hack Squat - 3 Working Sets - 15 reps Seated Hamstring Curl - 3 Working Sets - 15 reps Walking Lunges - 3 Working Sets To Failure Shoulders: Dumbbell Front Raises - Warmup Set - 12 reps per arm Dumbbell Front Raises - 3 Working Sets - 12 reps per arm Barbell Press - 3 Working Sets - 12 reps Side Cable Raises - 3 working Sets - 12 reps Abs: Lying Leg Raises - 3 Working Sets To Failure Cooldown: 5-10 minutes of cardio. Click Here For A Printable Log Of Friday Week 4. RELATED BODYGROUP The 2009 Transformation Group We all want to transform our bodies and feel better about ourselves. By joining this group you should be prepared to be motivated by others. We are the contagious group of motivators! In 12 weeks we will all have defined abs and bulging biceps. Where will you be? You can't beat us so you might as well join us. [ Click here to join the group! ] [ Click here to start your own group! ] Leave Comments About This Series On Our Forum! Friday, Week 4! The video for Monday Week 5 will be available Friday January 29. New videos will be added Monday-Friday for the next 12 weeks. NAVIGATION: [ Back ] [ Home ] [ Next ] webmaster@bodybuilding.com Recommend this article to a friend by e-mail here! Visitor Reviews Of This Article! Read Visitor Reviews - Write Your Own Review Back To Your 12-Week Daily Video Trainer's Main Page Back To The Articles Main Page. Related Articles Scivation 666 Training, Episode #3 - Biceps Day #2! Get Up And Go With JNL: Episode 1 - Season Premiere! Tri-Phase Training, Part 10 - Frequency: Full Body Workout #2, Day 2. Back To Top BodySpace - Join FREE! BodySpace is YOUR key to success! Create a profile, meet others, track your progress and much more! Learn More!

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