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Quads, Lower Abs & Calves Workout - Day 15 - Kris Gethin's 8-Week Hardcore Training Program

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Rating: 4.0; Vote: 1

You're 1/4 of the way done with the trainer. By now, you should be seeing the benefits of your hard work. If you are or if you're not, you know what to do! Kaged Muscle Supplements - The beginning of Week 3 is upon us already-can you believe it? This means it's weigh-in day again. I'm down from 222 pounds to 217. 8 pounds. That's a solid drop in weight, and I've also built quality muscle. I can see in the mirror that my body is evolving before my eyes. You should be seeing similar changes to your physique. When you're weighing in, always be sure to use the same scale on the same surface so that there's no variable. Scale weight isn't the only indicator of progress, but it's always good to know where you stand. Today, we have a special guest training with us: CEO of GASP clothing and a very good friend of mine, Michael Johansson. It's that time again for legs, calves, and lower abs. - Workout - 1. Morning Cardio - 30 Minutes 2. Leg Extensions 1 set of 25/25, followed by a 5-step, 10-rep pyramid. First set is a dropset. Perform 25 reps, then immediately reduce the weight and complete another 25 reps. Rest 60 sec, then star the pyramid: perform the first 10 reps using a weight that is light, then immediately increase the weight and complete another 10 reps. Continue increasing the weight every 10 reps until you-ve completed a total of 50 reps. 3. Superset Landmine Squat - 3 sets of 25 reps, no rest Hex bar deadlift - 3 sets of 25 reps, rest as little as possible 4. Bulgarian Split Squat - 3 sets of 20 reps per leg. For first 10 reps, pause momentarily at both the bottom and top of the movement. Then immediately perform 10 faster reps, then finish with a 10-second hold at the bottom of the last rep. Rest 60 sec. 5. Smith Machine Front Squat - 3 sets of 20 reps, rest 90 sec. 6. Seated calf raise - 5 sets of 30 reps, rest 60 sec. 7. Circuit - 3 rounds, rest 60 sec. between rounds Captain's chair leg raise - 20 reps Medicine ball pass - to failure, passing ball back-and-forth between hands and feet Cross-body mountain climbers - to failure, touching knee to opposite site elbow with each rep 8. Evening Cardio - 30 minutes
Date: 2022-03-27

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Comments and reviews: 4

Tried
Great points during your morning cardio, Eat like a premadonna only what you require to maintain and build mass, anything else just means more cardio or wasted cardio. Im glad you showed us a bit of your suffering on the master of stairs.
Cheers!
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Wayne
I did the day 15 quads, calves&and today, wow that was one hectic workout, I've been thinking that these were easy, but they are getting more challenging. looking forward to tomorrow
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levi
Are these high repetitions for lifters that already have exceptional mass and are trying to sculpt it, or can this be used to build new mass in general?
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Lil
Be advised this is the hardest workout in the entire 8 week program second time through be advised this is the hardest workout in the entire program
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