I’m posting my past two days of workouts and calling these my Thanksgiving Week Workouts. In the past I have trained on Thanksgiving Day (our gym has 24/7 access for premier members). But this year, for the 2nd year in a row, my wife and I are gladly hosting Thanksgiving dinner (actually more like a late lunch) at our home. So I’ll probably wake up around the same time I normally do to train but will be cooking instead. I have no complaints about that because I love food and love to cook.
Being that I won’t workout on Thanksgiving Day I’m having to shift my workouts a little. I’m basically taking shoulders and traps and throwing them at the end of other body parts. Yesterday (Monday) was my back day so I threw in some traps at the end of my back workout. This morning would have been my normal day for shoulders and traps but instead I trained chest and threw in some delts at the end. Wednesday and Friday will be business as usual (Wed – Legs, Fri – Arms).
Monday – Back and Traps
Seated Rows: 3 drop sets x 20+ reps
Chest-Rest Rows: 3 sets x 8-12 reps
– superset with –
T-Bar Rows: 3 sets x 8-12 reps
Hammer Strength Rows: 3 rest-pause sets x 20+ reps
Lat Pulldowns: 3 drop sets x 15+ reps
Pullups: 3 sets x 9 reps
Barbell Shrugs: 4 sets x 8-12 reps
Tuesday – Chest and Delts
Cable Crossovers: 3 sets x 15 reps
Bench Press: 5 sets x 15, 5, 5, 1, 30 reps
Pec-Dec Flyes: 3 sets x 12 reps
Incline Barbell Press: 4 sets x 8, 8, 8, 30 reps
Rear Delt Raises: 3 rest-pause sets x 18 reps
Machine Shoulder Press: 3 rest-pause sets x 20 reps
I’ll briefly go over Monday’s back and traps workout. I threw in a lot of techniques that day. I had a nice mix of rest-pause sets, drop sets, and supersets. These techniques allow you to achieve more overall training volume which is usually my goal for my back workouts. I hit some heavy barbell shrugs at the end. I also hit some calves that day.
This morning’s chest and shoulders workout started with pre-exhausting my pecs with some cable crossovers (or some call them cable flyes; I never cross my wrists anymore). From there I decided to go heavy on the bench press as I felt a little stronger this week than I did on last week’s chest day. I also did an extreme high rep set at the end of both bench press and incline barbell press. I finished up with several rest-pause sets to burn out my delts.
I hit cardio both days and will keep that up tomorrow and Friday. Tomorrow is my leg day which is awesome because I’ll use our huge Thanksgiving meal(s) for leg-day recovery! Friday I’ll finish out the week with some biceps and triceps. Happy Thanksgiving to everyone!
Train with Passion,