New Years Holiday Workout Schedule

New Years Holiday Workout Plan

Gym Dumbbell RackIt’s the holiday season which many of us are eating, drinking, and being merry. Nothing wrong with that! Last week was Christmas and we have the 2014 New Year upon us this week. With all that’s going on it’s easy to miss workouts. If you’re taking a break, that’s fine; sometimes we need a break from the gym. But many of us want to train while still enjoying the holiday season.

For those of us that want to stay in the gym I’ve created a 3 day workout plan for the New Year and holiday season (although I should have posted this last week). This workout plan is designed to get you in and out of the gym quickly while still training each muscle once a week.

Workout 1 – Push

Exercise Sets Reps
Incline Barbell Press 3 10
Dumbbell Flyes 3 12
Seated Shoulder Press 3 10
Lateral Raises 3 12
Rope Extensions 3 12
Dips 3 15

Workout 2 – Legs

Exercise Sets Reps
Leg Press 3 12
Leg Extensions 3 15
Squats 3 12
Stiff-Leg Deadlifts 3 12
Lying Leg Curls 3 15

Workout 3 – Pull

Exercise Sets Reps
Barbell Rows 3 10
Lat Pulldowns 3 12
Seated Rows 3 10
Barbell Shrugs 3 12
Preacher Curls 3 12
Dumbbell Curls 3 15

This New Years Holiday Workout plan is based on the ‘push – pull – legs’ workout routine. The push day consists of working chest, shoulders, and triceps. We throw legs in next workout (to me, it’s better to put legs between both upper body workouts). Finally we have the pull day which is training back, a little traps, and some biceps.

It doesn’t matter what days you do these workouts on. Since 2014 New Years Day is on Wednesday this year you may want to train on Monday, Tuesday, and Friday. Or Thursday instead of Friday. Some of us like training on New Years Day because the gym is practically empty. However you decide is fine. Hitting everything in 3 days gives you a lot of flexibility with your schedule so you can still workout and enjoy the holidays and New Year!

Train with Passion, and Happy New Year (a couple days early),


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