Kris Gethin's 4Weeks2 Shred: Day 11 - Legs

Last week's leg workout was just the preamble to this week's. Now that you know the ropes of DTPXtreme training, it's time to turn up the volume!

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Today is a tough one. The volume and intensity surrounding DTPXtreme on leg day is gradually increasing so the mental games will also show their ugly heads too. Become your bully. This is the only place you can legally inflict abuse so take it all out on your physique.

Legs Workout Kris Gethin's 4Weeks2Shred
Watch the video - 8:58



There will be days you will feel down, depressed, angry, exhausted or anxious. This is the perfect time to take all of that pent up emotion and use it in a positive manner. When you challenge yourself within your workouts, you will become so much more conditioned and disciplined in every other avenue of your life. Let’s do what others aren’t to get results that others can’t.

For each exercise, you will do 1 set of 10 repetitions. For the second set, you will again do 10 reps. For the third set, do 1 set of 10 reps, rest for 10 seconds, drop the weight and immediately do 20 more reps. For the final set, do 1 set of 10 reps, rest for 10 seconds, drop the weight and immediately do 20 more reps. Then, 20 seconds later with the same weight do 10 final reps.

Day 11: AM Legs
1

Lying Hamstring Curl

4 sets of 10, 10, 10/20, 10/20/10 reps, resting one second per rep of each rep in dropsets (for example: in set 4, rest 10 seconds, then 20 seconds)
Lying Leg Curls Lying Leg Curls

2

Leg Extension

4 sets of 10, 10, 10/20, 10/20/10 reps
Leg Extensions Leg Extensions

3

Leg Press

4 sets of 10, 10, 10/20, 10/20/10 reps
Leg Press Leg Press

4

Squat Press

4 sets of 10, 10, 10/20, 10/20/10 reps
Lying Machine Squat Lying Machine Squat

5

Cardio

40 min.
Step Mill Step Mill

6

Twist

300 reps
Twist Twist


Day 11: PM Cardio
1

Cardio

40 min.
Step Mill Step Mill


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