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Kris Gethin 12-Week Daily Trainer - Week 1: Day 1!
SHAREJoin 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 - 11:41
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Week 1, Day 1: Legs
Leg Workout
Cardio
20 minutes
Leg Press
4-5 warm-up sets of 10-12 reps
3 sets to failure in 12-20 reps
Hamstring Curl
2 warm-up sets of 15 reps
3 sets to failure in 12-15 reps
Lying Hamstring Curl
2 warm-up sets of 15 reps
3 sets to failure in 12-15 reps
Leg Extensions
2 warm-up sets of 15-20 reps
2 sets to failure in 15-20 reps
Hack Squat
2 warm-up sets of 15-20 reps
3 sets to failure in 20-30 reps-
Cardio
20 minutes
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 light headed or a little sick.
- Get your post-workout shake in immediately after your workout.
Pre & Post-Workout Supplements
Pre-Workout
Post-Workout
Take the diet plan with you!
Kris Gethin's Full Diet Plan (PDF 456 KB)
Kris Gethin's Full Diet Plan (PDF 456 KB)
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