Happy Thanksgiving

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10 minutes cardio + Legs/Calves/Abs

Legs/Calves (3 sets)
Squats (6 sets x 6 reps)
Leg Press (8-10 reps)
Front Squats (10-12 reps)
Single-Leg Press (15-20 reps each leg)
Bulgarian Split Squats (15-20 reps each leg)
Standing Calf Raises (10 reps)
Seated Calf Raises (15-20 reps)

Bulgarian Split Squat

Bulgarian Split Squat

Abs (3 sets x 12 reps each side)
Pendulum Plank
Elbow to Straight-Arm Plank
Shoulder Taps in Plank position

20 minute cardio + Back/Biceps/Abs

Back/Biceps (3 sets)
Deadlifts (6 sets x 6 reps)
Rack Pulls (10-12 reps)
Bent Over Rows (10-12 reps)
Pulldowns (10-12 reps)
Single Arm Cable Rows (15-20 reps)
T-Bar Rows (15-20 reps)
EZ Bar Curls (6 reps)
Seated DB Curls (8-10 reps)

Abs (3 sets)
Kneeling Cable Crunches (12 reps)
Side Plank (30 secs per side)
Ab Roll outs (10-12 reps)

40 minutes cardio + Shoulders/Triceps/Abs

Shoulders/Triceps (3 sets)
Seated DB Press (6 sets x 6 reps)
Upright Rows (10-12 reps)
Standing Overhead Press (10-12 reps)
Single Arm Cable Side Raises (15-20 reps)
Bent Over Reverse Cable Flies (15-20 reps)
Barbell Shrugs (10-12 reps)
Close Grip Bench Press (6 reps)
Incline Skull Crushers (8-10 reps)

Abs (3 sets x 10 reps)
Hanging Leg Raises
Hanging Alt Side Knee Raises
Hill Climbers

Single Arm Cable Side Raises

40 minute cardio + Back/Shoulders/Abs

Back/Shoulders (3-4 sets)
Deadlifts (8 reps)
Push | Pull (10-12 reps)
Seated Cable Rows (10-12 reps)
Pull Ups (10-12 reps)
Single Arm Pulldowns (15-20 reps)
DB Front/Side Raise Combo (10 reps each)
Cable Shoulder Press (12-15 reps)

Abs (2 sets)
Kneeling Cable Crunches (20-50 reps)
Side Plank (45 secs per side)

Push | Pull

Push | Pull

Push | Pull

Push | Pull

2.5 mile run + Total Body Fat Burn

Perfect Push-up

Perfect Push-up

Total Body (3 sets)
Hack Squats (25 reps)
Bar Squats (25 reps)
Shoulder Press (15/20/15 reps)
Fire Hydrants w/ Glute Kickback (4 sets x 12-20 reps each side)
Popeye Curls (25 reps)
Single-arm DB Row (25 reps)
Perfect Push-up (12-15 reps)
Leg Extension negatives (4 sets x 30-60 sec hold at top)
Leg Curl (12-20 reps)

Abs (3 sets x 15-20 reps)
Decline Ab Crunch