Start Date: 16th January, 2016
Pre-Workout:
-> Green Tea
Workout:
Post-Workout:
-> Protein shake
Reference Link:
http://www.bodybuilding.com/fun/kris-gethin-12-week-daily-trainer-week-1-day-1.html
Tips for the workout day:
Pre-Workout:
-> Green Tea
Workout:
- Jogging - Treadmill - 20 mins
- Leg Press - 2 WUS(15), 3 STF(15-20)
- Seated Leg Curls - 2 WUS(15), 3 STF(15-20)
- Lying Leg Curls - 2 WUS(15), 3 STF(15-20)
- Leg Extensions - 2 WUS(15), 3 STF(15-20)
- Hack Squats - 2 WUS(15-20), 3 STF(20-30)
- Jogging Treadmill - 20 mins
Post-Workout:
-> Protein shake
Reference Link:
http://www.bodybuilding.com/fun/kris-gethin-12-week-daily-trainer-week-1-day-1.html
Tips for the 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, 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
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