Kris Gethin's Muscle-Building Trainer, Day 36

Learn the definition of true fatigue! It's time to put your wheels to the test with heavy weight, high-intensity training, and forced sets. Be sure to watch today's video so you know what the workout has in store!

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Welcome to Week 6! You'll be repping out fewer sets this week, but the intensity you bring to the table will be more than enough to make up for the lower volume. It's time to put Dorian Yates' classic training system to the test and HIT your legs with heavy weight.

This week especially, you're going to want to lean on a workout partner for support—and assistance. You'll start your session by prefatiguing the muscle, and then go into forced and negative reps. You'll definitely want a buddy to help you push through the exhaustion when you feel like giving up. You can—and will—succeed with that extra push.

Day 36 legs and calves
Watch The Video - 12:36

Workout Notes

  • Prefatigue your quads with leg extensions before moving to the next exercise.
  • When you reach failure, don't give in. Go beyond with forced reps and a spotter to continue to break down the muscle.
  • Pay attention to foot placement. If you're looking to hit your glutes and hamstrings on a leg press, place your feet a little higher. If you're looking to attack your quads and "mirror muscles," keep a lower stance on the plate. Keep your weight in your heels.
  • With hack squats, keep a narrow stance to target your quads and accentuate the outer thigh sweep.
  • Go slow on negatives and explode on the positive to reach fatigue and get the most out of each movement.
Legs and Calves
1

Leg Extensions

2 sets of 15-20 reps
Leg Extensions Leg Extensions

2

Leg Press

2 sets of 8-12 reps
Leg Press Leg Press

3

Hack Squat

2 sets of 8-12 reps
Hack Squat Hack Squat

4

Lying Leg Curls

2 sets of 8-12 reps
Lying Leg Curls Lying Leg Curls

5

Seated Leg Curl

2 sets of 15-20 reps
Seated Leg Curl Seated Leg Curl

6

Seated Calf Raise

2 sets of 8-12 reps
Seated Calf Raise Seated Calf Raise

7

Standing Calf Raises

2 sets of 8-12 reps
Standing Calf Raises Standing Calf Raises

8

Cardio

15-minute intervals: 3 min. easy, 1 min. hard
Jogging-Treadmill Jogging-Treadmill


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* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.