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. On these days, I am doing cardio every day for 45 minutes at moderate intensity, keeping my heart rate around 140-150.
As far as nutrition, I hope you all are getting 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!
DAY 1: LEGS
This tri-set 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.
Exercise / Duration
Triset 1
Leg Extensions / 15 reps
Wide-Leg Jump Squats / 30 seconds
Mountain Climbers / 30 seconds
Triset 2
Squats / 15 reps
Front Squats / 15 reps
Stiff-Legged Deadlifts / 15 reps
Tri-Set 3
Leg Press / 15 reps
Alternating Lunge Jumps / 15 reps (each leg)
Calf Raise on Leg Press / 15 reps
Tri-Set 4
One-Legged Leg Press / 15 reps (each leg)
Barbell Walking Lunges / 15 reps (each leg)
Lying Hamstring Curl / 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.
BACK
Exercise/ Sets / Reps
Neutral Grip Pull-ups / 3 / Failure
Wide Grip Pulldowns / 4 / 8-10
One-Arm Dumbbell Rows / 4 / 8-10
*Reverse Grip Seated Cable Row / 3 / 8-10
*Perform a drop set. See below for instructions
Dumbbell Pullovers / 4 / 8-10
*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.
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.
Exercise / Sets / Reps
Seated Smith Machine Military Press / 4 / 8-10
Wide Grip Upright Barbell Row / 4 / 8-10
*Dumbbell Lateral Raise / 3 / 8-10
*Perform a drop set. See below for instructions
Rear Delt Dumbbell Flye / 4 / 8-10
Incline Bench Dumbbell High Row / 4 / 8-10
*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.
How many sets of the tri-sets?
Log in to replyThanks so much!
3-4 sets
Log in to replyIt is indicated
Thank you
Log in to replysorry i didn’t see that part either and still looking but thanks for replying
Log in to replyPerfect! Thank you and will do these
Log in to replyHey Nicole?
how much weight did you use for the workouts? just a challenging weight that the last 3-5 reps is hard like normal?
Thank you!
Log in to replyCindi
sorry – I meant to say for the “leg exercises, eg squats”
Log in to replydoh.
You can check back at the videos of my leg workouts to see how much weight I use on each 🙂 You should be struggling the last few reps yes.
Log in to replycool – was thinking that but wanted to check. thank you! 🙂
Log in to replyHi Nicole! Can’t wait to try these! Thank you very much for sharing. How would I position my body so the dumbbell pullovers emphasize more my back than my chest? Thank you
Log in to replyI really like the look of the tri-sets for legs. My question is that if I go heavy then I would need more than 1 min rest before the next tri-set. Would you advise going slightly lighter and keep the rest short or to lift heavy and extend the rest. I am trying to lean out a bit atm so my calories are lower than maintenance level but I want to retain as much muscle as possible.
Log in to replyOne minute is a good time to rest. Otherwise your workout will be quite long. I would take a max of 2min before going again. I would try to go as heavy as you can for as many reps as you can. Don’t automatically lower the weight without trying to do it heavy first.
Log in to replyDid you mix in a few ab workouts too?!
Log in to replyI do 3 exercises for abs after each workout typically.
Log in to replyHi Nicole thanks for sharing your workouts!
in an offseason trying to build muscle do you think it is to much to be training weights 6days a week ?
Thanks Bec
Log in to replyWhat’s the difference between a squat and a front squat? 🙂
Log in to replyHi nicole is there meant to be a video I can’t find it.? 🙁
Log in to replyWhat is an incline bench dumbell high row?
Log in to replyHi Nicole. I’ve been going through your workouts and I’ve noticed that most of your posted workouts (besides the Pull & Push workouts) are shoulders, back, and legs. Do you ever just train Bi’s and Tri’s? If so, could you possibly post one of your arm workouts? Thanks so much! I love your website. It’s very helpful for new ideas.
Log in to replyYes I do! I will film one soon. Thank you!
Log in to replyDid the leg one on Thursday wow I’m still aching 3 days later …. Loved the workout thank you nicole x
Log in to replyJust did the leg workout! I went a little heavier with the weighted movements for less reps because I am really trying to bring up my legs. I am smoked!!
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