Kris Gethin 12-week Daily Video Trainer - Week 1_ Day 1!.pdf 57v22
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6/7/2016
Kris Gethin 12Week Daily Video Trainer Week 1: Day 1!
1
Search
DAY 1: LEGS Powered By
Kris Gethin 12-Week Daily Video Trainer - Week 1: Day 1! By Kris Gethin Last updated: May 25, 2016
http://www.bodybuilding.com/fun/krisgethin12weekdailytrainerweek1day1.html
1/11
6/7/2016
Kris Gethin 12Week Daily Video Trainer Week 1: Day 1!
Kris Gethin is your personal daily trainer. Follow him as he takes you and himself through a 12-week transformation. On this first day Kris will lead you through your first leg workout.
QUICK NAVIGATION
Jump to a page
MAIN | NEXT Kris for your first workout and destroy your hamstrings and quads! Plus, get Kris's secrets to maximizing your lifts!
WEEK 1, DAY 1: LEGS Original Gethin Trainer DAY 1 Kris Gethin 12-Week Hardcore Trainer
LEGS
1
JOGGING-TREILL
2
LEG PRESS
20 minutes
2 warm-up sets of 15 reps, 3 sets to failure in 1215 reps
http://www.bodybuilding.com/fun/krisgethin12weekdailytrainerweek1day1.html
2/11
6/7/2016
Kris Gethin 12Week Daily Video Trainer Week 1: Day 1!
3
SEATED LEG CURL
4
LYING LEG CURLS
5
LEG EXTENSIONS
6
HACK SQUAT
7
JOGGING-TREILL
2 warm-up sets of 15 reps, 3 sets to failure in 1215 reps
2 warm-up sets of 15 reps, 3 sets to failure in 1520 reps
2 warm-up sets of 15 reps, 3 sets to failure in 1520 reps
2 warm-up sets of 15-20 reps, 3 sets to failure in 20-30 reps
20 minutes
TIPS FOR THIS WORKOUT DAY Make sure each and every workout is at its best. Make sure you've eaten your breakfast and taken your pre-workout shake before your cardio. When doing your warm-up sets, pyramid the weight up to 70% of your maximum lift for the exercise. Working to failure means you won't be able to complete one more rep even if you want to. Your rest periods should last between 1 and 2 minutes, http://www.bodybuilding.com/fun/krisgethin12weekdailytrainerweek1day1.html
but make sure you're recovered enough
3/11
6/7/2016
Kris Gethin 12Week Daily Video Trainer Week 1: Day 1!
Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set. Lying hamstring curls can be done without a machine by holding a dumbbell between your feet, but make sure you have a partner to help place the dumbbell and to help keep it between your feet. Get yourself a nice set of knee wraps to keep your knees safe during your heavy working sets. It is normal to feel a little lightheaded or a little sick. Get your post-workout shake in immediately after your workout.
PRE-WORKOUT
L-CARNITINE GREEN TEA YOHIMBE CREATINE GLUTAMINE
POST-WORKOUT
PROTEIN VITARGO CREATINE GLUTAMINE http://www.bodybuilding.com/fun/krisgethin12weekdailytrainerweek1day1.html
4/11
6/7/2016
Kris Gethin 12Week Daily Video Trainer Week 1: Day 1!
KRIS GETHIN'S FULL DAILY MEAL PLAN Take the diet plan with you! (PDF 236 kb)
HARDCORE SUPPS FOR SERIOUS GROWTH!
BACK YOUR MUSCLE-BUILDING EFFORTS WITH THESE SUPPLEMENTS HAND-PICKED TO YOUR GOALS! GO NOW!
MAIN | NEXT
RECOMMENDED FOR YOU 10 THINGS YOU SHOULD NEVER DO ON LEG DAY
Some say you can't go wrong as long as you squat on leg day, but it's not quite that simple. Memorize this list of 10 leg-day sins you should never commit.
ABS WITHOUT CRUNCHES: MIKE VAZQUEZ'S FULL-BODY CORE ROUTINE
Michael Vazquez's core workout doesn't feel like a core workout —until you do it! It starts with full-body movements you know and takes them to a whole new level. You will be sore!
MIKE VAZQUEZ'S 400-REP JUGGERNAUT CIRCUIT
Take your conditioning level from bad to badass with Performix athlete Mike Vazquez's unique circuit workout that combines weights, bodyweight, and serious work!
http://www.bodybuilding.com/fun/krisgethin12weekdailytrainerweek1day1.html
5/11
6/7/2016
Kris Gethin 12Week Daily Video Trainer Week 1: Day 1!
View All Training Articles
AROUND THE WEB
7 Things You Should Never Do Before Work
The Total-Body Gut Buster Workout That Requires Zero Equipment
The Real Reason You Get Gray Hairs
The Best Triceps Workout You Can Do In Just 10 Minutes
ABOUT THE AUTHOR http://www.bodybuilding.com/fun/krisgethin12weekdailytrainerweek1day1.html
6/11
6/7/2016
Kris Gethin 12Week Daily Video Trainer Week 1: Day 1!
Kris Gethin Kris is a writer and photographer and will be providing Bodybuilding.com with various types of articles. View All Articles By This Author
RATE THIS ARTICLE POOR
EXCELLENT 1 8
2 9
3
4
5
6
7
7.4
Out of 10 Good 311 Ratings
10
1176 COMMENTS to comment Please keep comments positive and constructive. Help the community by reporting inappropriate comments. Inappropriate comments may be reported and/or removed.
Please log in to comment.
POST COMMENT
Comments
http://www.bodybuilding.com/fun/krisgethin12weekdailytrainerweek1day1.html
7/11
6/7/2016
Kris Gethin 12Week Daily Video Trainer Week 1: Day 1!
Jay24S (Jake Cooper) And I thought I killed my last legs workout, starting this program tomorrow 4 days ago • Report • Reply
coolgfunny (Chris) So, the number of repetitions in the video doesn't seem to match the reps in the workout overview for each exercise. What do you all recommended following... the video, or the workout overview? June 1st, 2016 • Report • Reply
brosplit0408 (Joseph Thalgy) where does it tell you the amount of food to eat per meal May 14th, 2016 • Report • Reply
hammerhead611 (scott) Did you bother to read the Nutrition plan? I'm guessing since you asked this question, you didn't read it. http://www.bodybuilding.com/fun/gethin-nutrition-plan.html May 25th, 2016 • Report
kdlady83 (Katie) The videos contain a lot of helpful information. Definitely cleared some questions up that I had. On another note, the first workout took me 1.5 hours :/ May 5th, 2016 • Report • Reply
bigbadbill01 (Bill) Starting this Monday. EXCITED! April 29th, 2016 • Report • Reply
prashantheddie (Prashanth Shastry) I am starting this 12 week plan from today .. I hav a doubt ! I am more fat in my tummy region and my *** .. I wanna get that oso in perfect size .. can j reduce those two parts of my body oso by doing this work out plan ? http://www.bodybuilding.com/fun/krisgethin12weekdailytrainerweek1day1.html
8/11
6/7/2016
Kris Gethin 12Week Daily Video Trainer Week 1: Day 1!
April 26th, 2016 • Report • Reply
jamespettet (Django Neutron) Just completed day one. Ufk you. :) April 26th, 2016 • Report • Reply
gascrogin All, Would it be ok to workout in the morning and do the cardio later in the evening? April 26th, 2016 • Report • Reply
bodyjewels (Cynthia) am i correct ? 20 min pre cardio, 20 min after cardio?? April 20th, 2016 • Report • Reply
kdlady83 (Katie) In the video he does his first 20 minutes of cardio in the morning (stairs) and then the second 20 minutes of cardio in the evening after his weight workout. One of the cardio sessions should be done separate. (That's what I gathered from the videos) May 5th, 2016 • Report
B1ackFlag Yeah we walks home in the end which I guess counts as the 20 minutes of cardio. I think after this I'll prefer the walk as well. May 9th, 2016 • Report
billslattery (Bill) Hi, My gym does not have a hack squat (I know, right???) so is there an alternative exercise I can use? Feet forward on Smith Machine perhaps? April 14th, 2016 • Report • Reply
Danrick90 (Riccardo Tonellotto) I looked for an alternative exercise and found that you can do Barabell http://www.bodybuilding.com/fun/krisgethin12weekdailytrainerweek1day1.html
9/11
6/7/2016
Kris Gethin 12Week Daily Video Trainer Week 1: Day 1!
Hack Squats. Unfortunately my gym is quite small and does not have a lot of equipment. I'd gladly hear somebody else's opinion too! April 16th, 2016 • Report
Show More Comments
OUR NEWSLETTER
SHOP WITH CONFIDENCE
NEED HELP? Email Live Chat Gift Certificates Payment Methods
CONNECT WITH US
ORDERS & SHIPPING Order History Returns/Exchanges http://www.bodybuilding.com/fun/krisgethin12weekdailytrainerweek1day1.html
10/11
6/7/2016
Kris Gethin 12Week Daily Video Trainer Week 1: Day 1!
US Shipping International Shipping
HOW CAN WE BE BETTER? SEND US
Careers of Use Site Map With Us s
© 2015 Bodybuilding.com, LLC. All rights reserved. Bodybuilding.com sm and BodySpace® are trademarks of Bodybuilding.com, LLC. © Bodybuilding.com, 5777 N. Meeker Ave. Boise ID 83713 USA - 1-866-236-8417
http://www.bodybuilding.com/fun/krisgethin12weekdailytrainerweek1day1.html
11/11
Kris Gethin 12Week Daily Video Trainer Week 1: Day 1!
1
Search
DAY 1: LEGS Powered By
Kris Gethin 12-Week Daily Video Trainer - Week 1: Day 1! By Kris Gethin Last updated: May 25, 2016
http://www.bodybuilding.com/fun/krisgethin12weekdailytrainerweek1day1.html
1/11
6/7/2016
Kris Gethin 12Week Daily Video Trainer Week 1: Day 1!
Kris Gethin is your personal daily trainer. Follow him as he takes you and himself through a 12-week transformation. On this first day Kris will lead you through your first leg workout.
QUICK NAVIGATION
Jump to a page
MAIN | NEXT Kris for your first workout and destroy your hamstrings and quads! Plus, get Kris's secrets to maximizing your lifts!
WEEK 1, DAY 1: LEGS Original Gethin Trainer DAY 1 Kris Gethin 12-Week Hardcore Trainer
LEGS
1
JOGGING-TREILL
2
LEG PRESS
20 minutes
2 warm-up sets of 15 reps, 3 sets to failure in 1215 reps
http://www.bodybuilding.com/fun/krisgethin12weekdailytrainerweek1day1.html
2/11
6/7/2016
Kris Gethin 12Week Daily Video Trainer Week 1: Day 1!
3
SEATED LEG CURL
4
LYING LEG CURLS
5
LEG EXTENSIONS
6
HACK SQUAT
7
JOGGING-TREILL
2 warm-up sets of 15 reps, 3 sets to failure in 1215 reps
2 warm-up sets of 15 reps, 3 sets to failure in 1520 reps
2 warm-up sets of 15 reps, 3 sets to failure in 1520 reps
2 warm-up sets of 15-20 reps, 3 sets to failure in 20-30 reps
20 minutes
TIPS FOR THIS WORKOUT DAY Make sure each and every workout is at its best. Make sure you've eaten your breakfast and taken your pre-workout shake before your cardio. When doing your warm-up sets, pyramid the weight up to 70% of your maximum lift for the exercise. Working to failure means you won't be able to complete one more rep even if you want to. Your rest periods should last between 1 and 2 minutes, http://www.bodybuilding.com/fun/krisgethin12weekdailytrainerweek1day1.html
but make sure you're recovered enough
3/11
6/7/2016
Kris Gethin 12Week Daily Video Trainer Week 1: Day 1!
Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set. Lying hamstring curls can be done without a machine by holding a dumbbell between your feet, but make sure you have a partner to help place the dumbbell and to help keep it between your feet. Get yourself a nice set of knee wraps to keep your knees safe during your heavy working sets. It is normal to feel a little lightheaded or a little sick. Get your post-workout shake in immediately after your workout.
PRE-WORKOUT
L-CARNITINE GREEN TEA YOHIMBE CREATINE GLUTAMINE
POST-WORKOUT
PROTEIN VITARGO CREATINE GLUTAMINE http://www.bodybuilding.com/fun/krisgethin12weekdailytrainerweek1day1.html
4/11
6/7/2016
Kris Gethin 12Week Daily Video Trainer Week 1: Day 1!
KRIS GETHIN'S FULL DAILY MEAL PLAN Take the diet plan with you! (PDF 236 kb)
HARDCORE SUPPS FOR SERIOUS GROWTH!
BACK YOUR MUSCLE-BUILDING EFFORTS WITH THESE SUPPLEMENTS HAND-PICKED TO YOUR GOALS! GO NOW!
MAIN | NEXT
RECOMMENDED FOR YOU 10 THINGS YOU SHOULD NEVER DO ON LEG DAY
Some say you can't go wrong as long as you squat on leg day, but it's not quite that simple. Memorize this list of 10 leg-day sins you should never commit.
ABS WITHOUT CRUNCHES: MIKE VAZQUEZ'S FULL-BODY CORE ROUTINE
Michael Vazquez's core workout doesn't feel like a core workout —until you do it! It starts with full-body movements you know and takes them to a whole new level. You will be sore!
MIKE VAZQUEZ'S 400-REP JUGGERNAUT CIRCUIT
Take your conditioning level from bad to badass with Performix athlete Mike Vazquez's unique circuit workout that combines weights, bodyweight, and serious work!
http://www.bodybuilding.com/fun/krisgethin12weekdailytrainerweek1day1.html
5/11
6/7/2016
Kris Gethin 12Week Daily Video Trainer Week 1: Day 1!
View All Training Articles
AROUND THE WEB
7 Things You Should Never Do Before Work
The Total-Body Gut Buster Workout That Requires Zero Equipment
The Real Reason You Get Gray Hairs
The Best Triceps Workout You Can Do In Just 10 Minutes
ABOUT THE AUTHOR http://www.bodybuilding.com/fun/krisgethin12weekdailytrainerweek1day1.html
6/11
6/7/2016
Kris Gethin 12Week Daily Video Trainer Week 1: Day 1!
Kris Gethin Kris is a writer and photographer and will be providing Bodybuilding.com with various types of articles. View All Articles By This Author
RATE THIS ARTICLE POOR
EXCELLENT 1 8
2 9
3
4
5
6
7
7.4
Out of 10 Good 311 Ratings
10
1176 COMMENTS to comment Please keep comments positive and constructive. Help the community by reporting inappropriate comments. Inappropriate comments may be reported and/or removed.
Please log in to comment.
POST COMMENT
Comments
http://www.bodybuilding.com/fun/krisgethin12weekdailytrainerweek1day1.html
7/11
6/7/2016
Kris Gethin 12Week Daily Video Trainer Week 1: Day 1!
Jay24S (Jake Cooper) And I thought I killed my last legs workout, starting this program tomorrow 4 days ago • Report • Reply
coolgfunny (Chris) So, the number of repetitions in the video doesn't seem to match the reps in the workout overview for each exercise. What do you all recommended following... the video, or the workout overview? June 1st, 2016 • Report • Reply
brosplit0408 (Joseph Thalgy) where does it tell you the amount of food to eat per meal May 14th, 2016 • Report • Reply
hammerhead611 (scott) Did you bother to read the Nutrition plan? I'm guessing since you asked this question, you didn't read it. http://www.bodybuilding.com/fun/gethin-nutrition-plan.html May 25th, 2016 • Report
kdlady83 (Katie) The videos contain a lot of helpful information. Definitely cleared some questions up that I had. On another note, the first workout took me 1.5 hours :/ May 5th, 2016 • Report • Reply
bigbadbill01 (Bill) Starting this Monday. EXCITED! April 29th, 2016 • Report • Reply
prashantheddie (Prashanth Shastry) I am starting this 12 week plan from today .. I hav a doubt ! I am more fat in my tummy region and my *** .. I wanna get that oso in perfect size .. can j reduce those two parts of my body oso by doing this work out plan ? http://www.bodybuilding.com/fun/krisgethin12weekdailytrainerweek1day1.html
8/11
6/7/2016
Kris Gethin 12Week Daily Video Trainer Week 1: Day 1!
April 26th, 2016 • Report • Reply
jamespettet (Django Neutron) Just completed day one. Ufk you. :) April 26th, 2016 • Report • Reply
gascrogin All, Would it be ok to workout in the morning and do the cardio later in the evening? April 26th, 2016 • Report • Reply
bodyjewels (Cynthia) am i correct ? 20 min pre cardio, 20 min after cardio?? April 20th, 2016 • Report • Reply
kdlady83 (Katie) In the video he does his first 20 minutes of cardio in the morning (stairs) and then the second 20 minutes of cardio in the evening after his weight workout. One of the cardio sessions should be done separate. (That's what I gathered from the videos) May 5th, 2016 • Report
B1ackFlag Yeah we walks home in the end which I guess counts as the 20 minutes of cardio. I think after this I'll prefer the walk as well. May 9th, 2016 • Report
billslattery (Bill) Hi, My gym does not have a hack squat (I know, right???) so is there an alternative exercise I can use? Feet forward on Smith Machine perhaps? April 14th, 2016 • Report • Reply
Danrick90 (Riccardo Tonellotto) I looked for an alternative exercise and found that you can do Barabell http://www.bodybuilding.com/fun/krisgethin12weekdailytrainerweek1day1.html
9/11
6/7/2016
Kris Gethin 12Week Daily Video Trainer Week 1: Day 1!
Hack Squats. Unfortunately my gym is quite small and does not have a lot of equipment. I'd gladly hear somebody else's opinion too! April 16th, 2016 • Report
Show More Comments
OUR NEWSLETTER
SHOP WITH CONFIDENCE
NEED HELP? Email Live Chat Gift Certificates Payment Methods
CONNECT WITH US
ORDERS & SHIPPING Order History Returns/Exchanges http://www.bodybuilding.com/fun/krisgethin12weekdailytrainerweek1day1.html
10/11
6/7/2016
Kris Gethin 12Week Daily Video Trainer Week 1: Day 1!
US Shipping International Shipping
HOW CAN WE BE BETTER? SEND US
Careers of Use Site Map With Us s
© 2015 Bodybuilding.com, LLC. All rights reserved. Bodybuilding.com sm and BodySpace® are trademarks of Bodybuilding.com, LLC. © Bodybuilding.com, 5777 N. Meeker Ave. Boise ID 83713 USA - 1-866-236-8417
http://www.bodybuilding.com/fun/krisgethin12weekdailytrainerweek1day1.html
11/11
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