Kris Gethin 12-Week Daily Video Trainer - Week 6: Day 40!

Get your legs ready for a great workout today and learn how to incorporate BCAAs into your program and fight catabolism!

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Get your legs ready for a great workout today and learn how to incorporate BCAAs into your program and fight catabolism!

Week 6, Day 40: Legs


Legs
1
Jogging-Treadmill Jogging-Treadmill

2

Seated Barbell Twist

150 reps per side
Seated Barbell Twist Seated Barbell Twist

Superset
3

Leg Press

3 sets of 22-25 reps
Leg Press Leg Press

Barbell Squat

3 sets of 8-10 reps
Barbell Squat Barbell Squat

Superset
4

Seated Leg Curl

3 sets of 18-20 reps
Seated Leg Curl Seated Leg Curl

Standing Leg Curl

3 sets of 8-10 slow reps followed by 10 quick reps
Standing Leg Curl Standing Leg Curl

5

Hack Squat

3 sets of 20-30 reps
Hack Squat Hack Squat

Superset: See video for explanation
6

Unilateral Leg Extensions

1 set of 20 reps, 1 set of 10 reps, 1 set of 5 reps
Leg Extensions Leg Extensions

7
Jogging-Treadmill Jogging-Treadmill

8

Seated Barbell Twist

150 reps per side
Seated Barbell Twist Seated Barbell Twist

Tips For This Workout Day

Broad Tips
  • Since today is an intense leg day full of supersets, make sure to properly warm up!
  • Keep your ego out of the gym! As you target your fat as energy (a lesser energy source), you might experience fatigue in the gym. Keep lifting even if you feel weaker. Maintaining intensity will mean results.
Supplementation
  • Consider taking 5 grams of BCAAs in the morning, pre-workout, post-workout, and before bed to fight catabolism.
  • Because we are focusing on leaning up, try decreasing your post-workout carbohydrate (such as Vitargo) to one scoop.

Leg Press/Squats Superset

  • Mentally prepare yourself before doing high weight reps so you don't psych yourself out!
  • Your hamstrings should be parallel to the floor at the bottom of the repetition. Focus on making a 90-degree angle with your legs.
Standing Leg Curl
  • Remember to do slow, controlled reps until near failure, and then do 10 quick, controlled reps.
Hack Squats
  • Use a lifting belt for added support and safety.
Unilateral Leg Extension
  • Focuses on individual quad development.

Pre & Post-Workout Supplements

Pre-workout
Post-workout

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