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Kris Gethin 12-Week Daily Trainer - Week 2: Day 14!
Last week you had two leg days, but this week you'll just close with legs. You'll be adding a new technique to increase the intensity of this workout though. Get ready for some partial reps.
Week 2, Day 14: Legs - 3:24
Week 2, Day 14: Leg Workout
| TERMS YOU'LL NEED TO KNOW | |
|
Leg Workout:
Cardio:
Cardio
20 min
Superset:
Leg Extensions
3 sets to failure in 18-20 full and partial reps
Seated Leg Curl
3 sets to failure in 12-15 reps
Superset:
Hack Squat
4 sets to failure in 50 reps
Standing Leg Curl
4 sets to failure in 18-20 reps
Cardio:
-
Cardio
20 min
Pre & Post-Workout Supplements
Pre-Workout
Post-Workout
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nuroppo
For mine I just used the laying curl, 1 leg at a time. I know it's not the same, but it was as close as I could get.
- Body Stats
- ht: 5'10"
- wt: 171.2 lbs
- bf: 18.0%
Smokedduck
Wow! Blasted my legs today....Barely could walk after and wanted to puke after legs today.
Tomorrow chest
- Body Stats
- ht: 6'2"
BronzeBomber
Any reason why calves from 2 days ago was not just combined with this workout. These are really quick leg workouts.
- Body Stats
- ht: 5'11"
- wt: 202.5 lbs
Self-Inflicted
What if we don't have a hack squat machine? Last time we did hack squats I just did front squats for 20-30 reps, but not sure thats a great idea on 50reps.
- Body Stats
- ht: 5'11"
- wt: 212.8 lbs
- bf: 24.4%
Eddymaori
@Self-inflicted, just use the smith machine for your 50rep squats, it aint the same as the hack squat but it works the same muscle groups depending on foot placement
- Body Stats
- ht: 6'2"
- wt: 198 lbs
- bf: 14.0%
sticky_wicket
At my gym leg extensions and hamstring curls use the same machine and you just adjust the starting point - check to see if yours is the same.
- Body Stats
- ht: 5'9"
- wt: 164.4 lbs
- bf: 10.0%
Self-Inflicted
What if we don't have a hack squat machine? Last time we did hack squats I just did front squats for 20-30 reps, but not sure that's a great idea on 50reps
- Body Stats
- ht: 5'11"
- wt: 212.8 lbs
- bf: 24.4%
jeffjaymes
This happend to me at my last gym, for a alternative I went over to the smith machine and moved my feet forward till I was standing at about a 45 degree angle. Just be careful it really pounds your glutes.
- Body Stats
- ht: 5'9"
- wt: 189.6 lbs
- bf: 13.0%
MsHeidi
No barbell squats in this program ... I'm getting withdrawals. I'm starting to wonder if my legs are shrinking or if it's just my torso growing?!?!
I should have taken measurements with a tape measure before I started. I've done that now so we'll see.
- Body Stats
- ht: 5'3"
- wt: 136.4 lbs
- bf: 16.2%
Eddymaori
Yeah i agree i thought squats were one of the major lifts any program shouldn't be with out, ah well jus make up for it at the end of 12 weeks.
- Body Stats
- ht: 6'2"
- wt: 198 lbs
- bf: 14.0%
bigfleck3
Wow...just about threw up after the 4 sets of 50 hacks! A buddy of mine jumped into the 12 week today and this was his first workout...he almost passed out! Fast and extreme !! I'm eating better but not on the diet plan and I've lost 6lbs already...and my muscles are already starting to look cut!! Thanks Kris
- Body Stats
- ht: 5'11"
- wt: 198 lbs
- bf: 22.0%
Kidason1337
Permalink
did the 4x50 superset with leg press as no standing leg curls oh god finished last set had to run to toilet it ruined me
ucejuice
This is turning into a love hate relationship! I love the results, even only after 2 weeks but on these 50 rep sets im cussing you out by about rep #20! Lol! Glad I ran into this program though!
- Body Stats
- ht: 6'2"
- wt: 210 lbs
- bf: 9.7%
alexmc71
Permalink
I dont have a hack squat machine at my gym so i just went real close stance on the leg press. By the end of the leg portion of 50 reps, i was crawling out of the leg press. Awesome workout and didnt think it was going to be very difficult with it being a shorter workout, was i wrong. but the feeling afterward was unbelievable and can not wait for next week to start. love the program
jarrodgaller
2 things, What if my gym has no standing leg curl machine, is there a method I can use to substitute? Also, for the diet, are things like red/yellow/green peppers acceptable? I want a little more veggie variety if possible.
- Body Stats
- ht: 6'0"
- wt: 193 lbs
- bf: 20.0%
workstrong
Sure mate. Veggies are fine, as long as you don't go for the high sugar ones (like beetroots). Add as much as you want. They are good source of water, vitamins and minerals. Very little calories.
- Body Stats
- wt: 159.5 lbs
jeffjaymes
hey guys i was wondering what to do with the cardio. At my job i run around for about nine hours. Is there any reason I can't supe up my cardio in the gym? I feel like the low intensity is too light.
- Body Stats
- ht: 5'9"
- wt: 189.6 lbs
- bf: 13.0%
lassend
you need to be going at a heart rate of right arounf 135-140 that is the peak weight loss rate where the body uses mainly fat to burn
- Body Stats
- ht: 6'0"
- wt: 182 lbs
- bf: 10.0%
Adrian77
Permalink
Kris Gethin you evil, evil man! Looks easy but crawled out of the gym totally spent and crying for my mommy. lol But seriously, it's a great workout. Hack squats are murder from about 35 reps. You'll be surprised how far you can push your legs if you can stay focused block out the pain. Love your work Kris!
muzza40
Not sure what to make of the 50 rep thing. We don't have a hack squat machine but we have a seated leg press so I use that to substitute. But if I wanna do 50 I would have to drop the weight down. I keep the weight up and dropped the reps to 20. Also started the workout with barbell squats and ended with smith machine squats taking the weight up until I couldn't do 6 reps.
- Body Stats
- ht: 5'11"
- wt: 150.04 lbs
- bf: 12.0%
snacker
My legs are fried. No hack squat machine here either. I did dumbell squats and the reps ended up 55, 45, 34, and 31 increasing the weight slightly each time and going to failure.
- Body Stats
- ht: 6'2"
- wt: 239 lbs
- Body Stats
- ht: 5'9"
- wt: 158.7 lbs
- bf: 15.0%
- Body Stats
- ht: 5'10"
- wt: 176 lbs
- bf: 13.0%
YungBadassNFree
Another 50 rep exercise..This kills baaaaaad. My legs are more defined and keep getting bigger. Thanks.
- Body Stats
- ht: 5'8"
- wt: 139 lbs
- bf: 7.1%
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