So Thanksgiving is now over … what’s next?

 

Well, first of all, I hope you all enjoyed your time with family and friends, and that my pre-Thanksgiving blog was able to help you do that in some ways. Now that the big day is over, it’s time to get back on track and use those extra calories to help you through some higher volume workouts in the gym and push all that food into your muscles!

 

Here are the three workouts I am doing this weekend, starting on Friday-Sunday. You can do these in an order, this is just the order I did them in because that is how my workouts fell this week.

 

As far as nutrition, do your best to get back on track after the big day. One day of cheating can be beneficial but multiple days can send you down the wrong path – quickly.

 

Let me know what you think!

PostThanksWkt

DAY 1: LEGS
This triset workout will allow more blood flow to the legs and increase the intensity, resulting in more calories burned! A triset is three exercises in a row, performed back-to-back-to-back with no rest between individual exercises. Only rest after completing each tri-set. Rest for 1 minute between trisets.
 
WORKOUT
Triset 1
Leg Extensions 3 sets x 15 reps
Wide-Leg Jump Squats 3 sets x 30 seconds
Mountain Climbers 3 sets x 30 seconds

Triset 2
Squats 3 sets x 15 reps
Front Squats 3 sets x 15 reps
Stiff-Legged Deadlifts 3  sets x 15 reps

Triset 3
Leg Press 3 sets x 15 reps
Alternating Lunge Jumps 3 sets x 15 reps (each leg)
Calf Raise on Leg Press 3 sets x 15 reps

Triset 4
One-Legged Leg Press 3 sets x 15 reps (each leg)
Barbell Walking Lunges 3 sets x  15 reps (each leg)
Lying Hamstring Curl 3 sets x 15 reps

 

DAY 2: BACK
Focus on lifting heavier with fewer reps to help build muscle and strength. Remember – lifting heavy does NOT mean sacrificing form! Aside from the drop sets, this is a straight-sets workout, but keep your rest periods relatively short. Rest for 45 seconds between sets.
 
WORKOUT
Neutral Grip Pull-ups 3 sets x AMRAP
Wide Grip Pulldowns 4 sets x 8-10 reps
One-Arm Dumbbell Rows 4 sets x  8-10 reps
*Reverse Grip Seated Cable Row 3 sets x 8-10 reps
*Perform a drop set. See below for instructions
Dumbbell Pullovers 3 sets x 8-10 reps

*How to perform a drop set: Start with your heaviest weight and perform 10 reps. Without resting, drop the weight by 10% and immediately do more 10 reps. Without resting, drop by 10% again and do 10 more reps. Rest for 1 minute, then repeat the entire drop set 1-2 more times.

 

DAY 3: SHOULDERS
Similar to the back workout, this is a straight-sets workout where you will focus on lifting heavier with fewer reps. Rest 45 seconds between sets.
 
WORKOUT
Seated Smith Machine Military Press 4 sets x 8-10 reps
Wide Grip Upright Barbell Row 4 sets x 8-10 reps
*Dumbbell Lateral Raise 3 sets x 10 reps
*Perform a drop set. See below for instructions
Rear Delt Dumbbell Flye  4 sets x 8-10 reps
Incline Bench Dumbbell High Row 4 sets x 8-10 reps

*How to perform a drop set: Start with your heaviest weight and perform 10 reps. Without resting, drop the weight by 10% and immediately do more 10 reps. Without resting, drop by 10% again and do 10 more reps. Rest for 1 minute, then repeat the entire drop set 2 more times.