Kris Gethin 12-Week Daily Video Trainer - Week 5: Day 34!

Follow Kris as he takes you and himself through a 12-week transformation. Kris gives you his two cents on off season cardio, and then hits the gym for today's leg workout.

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Legs are on the docket for today, but Kris also explains the benefits of cardio during training and in the off-season!

Week 5, Day 34: Legs


Legs
1
Jogging-Treadmill Jogging-Treadmill

2

Seated Barbell Twist

150 reps per side
Seated Barbell Twist Seated Barbell Twist

3

Standing Leg Curl

2 warm up sets of 8-10 reps, 4 drop sets of 10-12 reps
Standing Leg Curl Standing Leg Curl

4

Stiff-Legged Barbell Deadlift

2 warm up sets of 8-10 reps, 2 sets of 16-18 reps
Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift

5

Leg Press

2 warm up sets of 8-10 reps, 4 sets of 20 reps to failure
Leg Press Leg Press

6

Leg Extensions

2 warm up sets of 8-10 reps, 3 tripple sets of 16-20 reps
Leg Extensions Leg Extensions

Superset
7

Seated Leg Curl

1 warm up set of 8-10 reps 3 dropsets of 16 reps
Seated Leg Curl Seated Leg Curl

Standing Calf Raises

1 warm up set of 8-10 reps 3 dropsets of 20 reps
Standing Calf Raises Standing Calf Raises

8
Jogging-Treadmill Jogging-Treadmill

9

Seated Barbell Twist

150 reps per side
Seated Barbell Twist Seated Barbell Twist

Tips For This Workout Day

Should I Keep Up With My Cardio?

YES! Cardiovascular training helps promote blood flow and endurance during exercise. It's important to stick with cardio during the off-season, or even when bulking. Aim to do 20 minutes of cardio 3 times per week.

Single Leg Hamstring Curls

Stretch your hamstring between sets to prevent injury. Pull your resting/supporting leg forward during exercise to isolate your working hamstring.

Stiff-Legged Deadlift

Push back with your hips when performing the exercise.

Leg Press

Use a narrow stance to maximize the kinetic chain, allowing for isolation of the quads and preventing stress on your joints.

Superset

The only rest time you should get is while transitioning from one exercise to the other.

Pre & Post-Workout Supplements

Pre-workout
Post-workout

Back your muscle-building efforts with these supplements hand-picked to support your goals!Go Now!

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