Скачать или смотреть Quads Workout | Day 29 | Kris Gethin's 8-Week Hardcore Training Program

Don't get scared by the scale. If you're not dropping all the weight you want, it's likely because you're getting bigger, too. The harder you push your quads today, the more you rest.
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Can you believe it's the beginning of Week 5 already and I've weighed in at 215.2 pounds? That's a loss of just half a pound, which might not seem like much, but this is where you need to use the mirror as your guide as well. It's clear to see from my reflection that I'm getting leaner and I'm also bigger, which explains why the scales aren't moving as quickly now. This is what happens when you commit to your diet plan without any excuse, use the world's best supplements, and train like a savage beast.

Let's make this week our best yet, starting with a brutal leg workout. If you're able to complete this one, tag me on Instagram and use hashtag #Hardcoretrainer2.

This week, we're using my DTPXtreme principle, which combines high and low reps with short rest periods for maximal penetration within the muscle. This variation of DTP matches the reps and rest periods, so if you get 30 reps, you earn 30 seconds of rest before doing the next set. The goal is always to go as heavy as you can to maintain intensity.

Remember that each rep range is simply a guide; if you can do more reps because the weight is too light, do them! If it's too heavy, just rest-pause all the way to the end of the set.

| Workout |
1. Morning Cardio - 40 Minutes
2. Leg extensions - 6 sets of 30, 20, 10, 10, 20, 30 reps. Rest periods between each set equals the number of reps completed, in seconds. For example, if you complete 30 reps, rest for 30 seconds. Following the third set only, rest for a total of 2 minutes, then begin the fourth set
3. Superset
Hack squat - 3 sets of 30, 25, 20 reps, no rest.
Reverse hack squat - 3 sets of 30, 25, 20 reps. 30 seconds rest following first superset 25 seconds rest following second superset
4. Leg press - 6 sets of 30, 20, 10, 10, 20, 30 reps. Rest periods between each set equal the number of reps completed, in seconds. Following the third set only, rest for 2 min., then begin the fourth set.
5. Seated calf raise - 6 sets of 30, 20, 10, 10, 20, 30 reps. Rest periods between each set equals the number of reps completed, in seconds. For example, if you complete 30 reps, rest for 30 seconds. Following the third set only, rest for a total of 2 minutes, then begin the fourth set.
6. Superset
Hanging windshield wipers - 5 sets to failure, no rest.
Lying windshield wipers - 5 sets to failure. rest 60 sec.
7. Evening cardio - 40 minutes

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