6/7/2016 Kris Gethin 12­Week Daily Video Trainer ­ Week 1: Day 1!

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DAY 1: LEGS
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Kris Gethin 12-Week Daily Video Trainer - Week 1:

Day 1!
By Kris Gethin
Last updated: May 25, 2016

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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
Join 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-TREADMILL
20 minutes

2 LEG PRESS
2 warm-up sets of 15 reps, 3 sets to failure in 12-
15 reps

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6/7/2016 Kris Gethin 12­Week Daily Video Trainer ­ Week 1: Day 1!

3 SEATED LEG CURL

2 warm-up sets of 15 reps, 3 sets to failure in 12-
15 reps

4 LYING LEG CURLS

2 warm-up sets of 15 reps, 3 sets to failure in 15-
20 reps

5 LEG EXTENSIONS
2 warm-up sets of 15 reps, 3 sets to failure in 15-
20 reps

6 HACK SQUAT
2 warm-up sets of 15-20 reps, 3 sets to failure in
20-30 reps

7 JOGGING-TREADMILL
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,

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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

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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 SUPPORT 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!

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6/7/2016 Kris Gethin 12­Week Daily Video Trainer ­ Week 1: Day 1!

View All Training Articles

AROUND THE WEB

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Zero Equipment

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Minutes

ABOUT THE AUTHOR

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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

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1176 COMMENTS

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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.
<a href="http://www.bodybuilding.com/fun/gethin-nutrition-
plan.html">http://www.bodybuilding.com/fun/gethin-nutrition-plan.html</a>

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 ?

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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

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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

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