Quads, Lower Abs & Calves Workout | Day 1 | Kris Gethin's 8-Week Hardcore Training Program
- 7 years ago
Rise and grind. It's day one, and it's time to kick off your week strong with this leg workout.
Kris Gethin's Pre-Intra-Post Supplement Stack ► http://bbcom.me/2oO3pU3
Kaged Muscle Supplements ► http://bbcom.me/2oNYen4
Get Kris Gethin's 8-Week Hardcore Training Program ► http://bbcom.me/2oO6ROx
Today's day one. I'm up at 5:30 a.m., ready to get in breakfast and head to the gym for my first cardio session of the day. First, I need to let you know my weight. This morning, I was sitting at 224.6 pounds.
What's your current weight? Track and record that number and see how it changes in 8 weeks' time. As you drive to the gym today, listen to hard-hitting music that gets you ready to attack the weights with maximum effort. I like to blast Korn. Let me know what music gets you amped—I'm always looking for new tracks.
Anyone can start this program, but success depends on your actions and how committed you are to your goals. On the first day, you're bound to be motivated, but I need you to carry that on through this whole transformation. Tag me on your socials with #HardcoreTrainer2 and let me know where you are at so I can hold you accountable. Today, we're crushing quads, lower abs, and calves. Let's have at it!
| Workout |
1. Morning Cardio - 20 Minutes
2. Hack Squat - 3 sets of 15 reps, rest 90 sec. Use 1.5 rep technique. Perform a full-ROM rep, then a rep that is only the lower half ROM. Both together are one rep.
3. Leg Press or Squat Press - 3 sets of 15 reps, 2 sec. pause
4. Giant Set
Leg Extensions - 2 triple dropsets of 10 reps. Perform 10 reps, reduce weight and rest for 10 seconds, perform another 10 reps, reduce weight and rest 10 seconds again, and perform 10 more reps.
Bodyweight Walking Lunge - 2 sets of 10 reps per leg
Bodyweight Squat - 2 sets of 10 reps per leg
5. Seated Calf Raise - 5 sets of 30 reps, rest 90 sec.
6. Superset
Hanging Leg Raise - 3 sets to failure, no rest
Lying Leg Raise - 3 sets to failure, rest 90 sec.
7. Evening Cardio
=============================================
| Recommended Supplements |
Kaged Muscle Pre-Kaged ► http://bbcom.me/2oO5v6D
- Revolutionary Pre-Workout Primer!
- Supercharge your Adrenaline and Increase Workout Performance!
Kaged Muscle Re-Kaged ► http://bbcom.me/2oO2LWZ
- Whey Protein Isolate Powder to Support Muscle Growth*
- Designed to Support Lean Muscle Gain with Anabolic Protein Fuel*
Kaged Muscle In-Kaged ► http://bbcom.me/2oO6NON
- Intra-Workout Endurance Fuel
- Proven, Patented Ingredients to Help Improve Endurance, and Enhance Your Toughest Workouts*
=============================================
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Free Fitness Plans ► http://bbcom.me/2oO01sA
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=============================================
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We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.
Kris Gethin's Pre-Intra-Post Supplement Stack ► http://bbcom.me/2oO3pU3
Kaged Muscle Supplements ► http://bbcom.me/2oNYen4
Get Kris Gethin's 8-Week Hardcore Training Program ► http://bbcom.me/2oO6ROx
Today's day one. I'm up at 5:30 a.m., ready to get in breakfast and head to the gym for my first cardio session of the day. First, I need to let you know my weight. This morning, I was sitting at 224.6 pounds.
What's your current weight? Track and record that number and see how it changes in 8 weeks' time. As you drive to the gym today, listen to hard-hitting music that gets you ready to attack the weights with maximum effort. I like to blast Korn. Let me know what music gets you amped—I'm always looking for new tracks.
Anyone can start this program, but success depends on your actions and how committed you are to your goals. On the first day, you're bound to be motivated, but I need you to carry that on through this whole transformation. Tag me on your socials with #HardcoreTrainer2 and let me know where you are at so I can hold you accountable. Today, we're crushing quads, lower abs, and calves. Let's have at it!
| Workout |
1. Morning Cardio - 20 Minutes
2. Hack Squat - 3 sets of 15 reps, rest 90 sec. Use 1.5 rep technique. Perform a full-ROM rep, then a rep that is only the lower half ROM. Both together are one rep.
3. Leg Press or Squat Press - 3 sets of 15 reps, 2 sec. pause
4. Giant Set
Leg Extensions - 2 triple dropsets of 10 reps. Perform 10 reps, reduce weight and rest for 10 seconds, perform another 10 reps, reduce weight and rest 10 seconds again, and perform 10 more reps.
Bodyweight Walking Lunge - 2 sets of 10 reps per leg
Bodyweight Squat - 2 sets of 10 reps per leg
5. Seated Calf Raise - 5 sets of 30 reps, rest 90 sec.
6. Superset
Hanging Leg Raise - 3 sets to failure, no rest
Lying Leg Raise - 3 sets to failure, rest 90 sec.
7. Evening Cardio
=============================================
| Recommended Supplements |
Kaged Muscle Pre-Kaged ► http://bbcom.me/2oO5v6D
- Revolutionary Pre-Workout Primer!
- Supercharge your Adrenaline and Increase Workout Performance!
Kaged Muscle Re-Kaged ► http://bbcom.me/2oO2LWZ
- Whey Protein Isolate Powder to Support Muscle Growth*
- Designed to Support Lean Muscle Gain with Anabolic Protein Fuel*
Kaged Muscle In-Kaged ► http://bbcom.me/2oO6NON
- Intra-Workout Endurance Fuel
- Proven, Patented Ingredients to Help Improve Endurance, and Enhance Your Toughest Workouts*
=============================================
| Bodybuilding.com |
Sales & Specials ► http://bbcom.me/2oOgVqY
Fitness Articles ► http://bbcom.me/2oO5oYL
#1 Online Supplement Store ► http://bbcom.me/2oNO7ih
Free Fitness Plans ► http://bbcom.me/2oO01sA
#1 Women's Fitness Site ► http://bbcom.me/2oOgPzC
=============================================
| Follow Us |
YouTube ► http://bit.ly/1RSJFa4
Facebook ► http://on.fb.me/1lomhpr
Instagram ► http://bit.ly/1LzBxab
Twitter ► http://bit.ly/1RSJQlL
Google+ ► http://bit.ly/1NRe8qu
Pinterest ► http://bit.ly/1OOZgY4
Spotify ► http://spoti.fi/1NRebm0
We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.