Kris Gethin 12-Week Daily Video Trainer - Week 1: Day 1!

Kris Gethin is your personal daily trainer. Follow him as he takes you and himself through a 12-week transformation. On this first day Kris will lead you through your first leg workout.

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Join Kris for your first workout and destroy your hamstrings and quads! Plus, get Kris's secrets to maximizing your lifts!

Week 1, Day 1: Legs


legs
1
Jogging-Treadmill Jogging-Treadmill

2

Leg Press

2 warm-up sets of 15 reps, 3 sets to failure in 12-15 reps
Leg Press Leg Press

3

Seated Leg Curl

2 warm-up sets of 15 reps, 3 sets to failure in 12-15 reps
Seated Leg Curl Seated Leg Curl

4

Lying Leg Curls

2 warm-up sets of 15 reps, 3 sets to failure in 15-20 reps
Lying Leg Curls Lying Leg Curls

5

Leg Extensions

2 warm-up sets of 15 reps, 3 sets to failure in 15-20 reps
Leg Extensions Leg Extensions

6

Hack Squat

2 warm-up sets of 15-20 reps, 3 sets to failure in 20-30 reps
Hack Squat Hack Squat

7
Jogging-Treadmill Jogging-Treadmill

Tips For This Workout Day

  • Make sure each and every workout is at its best.
  • Make sure you've eaten your breakfast and taken your pre-workout shake before your cardio.
  • When doing your warm-up sets, pyramid the weight up to 70% of your maximum lift for the exercise.
  • Working to failure means you won't be able to complete one more rep even if you want to.
  • Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
  • Lying hamstring curls can be done without a machine by holding a dumbbell between your feet, but make sure you have a partner to help place the dumbbell and to help keep it between your feet.
  • Get yourself a nice set of knee wraps to keep your knees safe during your heavy working sets.
  • It is normal to feel a little lightheaded or a little sick.
  • Get your post-workout shake in immediately after your workout.
Pre-workout
Post-workout

Take the diet plan with you!
(PDF 236 kb)


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