Скачать или смотреть Quads Workout | Day 50 | Kris Gethin's 8-Week Hardcore Training Program

It's time to scorch those quads one final time. Hope you're ready. Oh, and add another 5 minutes to your cardio. We're going to blaze through this last week like a Roman candle!
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It’s the beginning of the end; Week 8 is upon us! As always, I’m checking my weight this morning to see where I am compared to last week, where I came in at 211.8 pounds. The scales are showing a small increase this week, up to 212.2 pounds, which I’m more than happy with. There’s absolutely no question about it that I’m leaner than ever before and I’m carrying more muscle as well—the mirror doesn’t lie.

Before legs today, I’m having a soak nice and early in the bath. Over the weekend I cycled, swam, hit the StairMaster, and even did a 5K jog for charity. All this activity has meant that my quads are a bit more tender than usual this time of week, so I’m having a bath to help increase blood flow into the area and help reduce inflammation before today’s savage quad workout.

Do I need to remind you that we have just five workouts left together on this program? Don’t you even consider taking it easy now. Buckle up because this is going to be an intense last week; I’m taking no fucking prisoners!

Your cardio has now also gone up another 5 minutes per session, which means you’re now doing 55 minutes every morning and evening. Get it done and finish strong!

| Workout |
1. Morning Cardio - 55 minutes
2. Hack Squat - 5 sets of 30, 25, 20, 15, 10 reps, resting equivalent to reps: 30, 25, 20 and 15 sec. after each successive set.
3. Leg Press - 5 sets of 10, 15, 20, 25, 30 reps, resting equivalent to reps: 10, 15, 20, 25 sec.
4. Superset
Seated Calf Raise - 5 sets of 30, 25, 20, 15, 10 reps, no rest
Decline Lying Leg Raise with Twist - 5 sets of 30, 25, 20, 15, 10 alternating reps, resting 60, 50, 40, 30 sec. after each successive set.
5. Superset
Decline Lying Leg Raise with Twist - 5 sets of 10, 15, 20, 25, 30 alternating reps, no rest
Seated Calf Raise - 5 sets of 10, 15, 20, 25, 30, resting 20, 30, 40, 50 sec. after each successive set.
6. Evening Cardio - 55 minutes

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