Giant set for giant lats

A1) Hammer Strength Pull machine ( or pullup or lat pulldown )-12 reps

A2) One arm row with barbell-12 reps
* set up a barbell with one end jammed into the corner of a wall or anything that will keep it from moving. Load weight on one end and grip like it was a dumbbell row. Keep your back straight and stay in a squatted position with your non working arm resting on your hip or thigh.

A3) Decline straight bar cable pullover-12 reps
* set up a cable pulley just below hip height. Set up a decline bench in front of the cable so that when you lie down you are facing away from the cable. The bench so be just far enough so you can still grab a hold of the bar with your arms extended. Keeping your arms straight and locked. make a big sweeping motion bring the bar towards your thighs and then back to about eye level. If you start to feel this heavy in triceps odds are you are bending the arms.

A4) Speed rows-25 reps
* use this as a burnout. Grab a band and attach it around something. Get into a squatted position and rep out rows with your palms down as fast as you can. The farther you are away from where the band is attached the harder it will be. Full range of motion-reach your arms all the way forward and pull the band all the way back.

Rest 2min. Each round after you will drop the reps by 2 and increase the weight so that the exercise is challenging at that new rep count. The only exercise that remains the same in terms of the reps is the speed rows, they will always stay at 25.So for example set 2 would look like this-

A1)-10 reps
A2)-10 reps
A3)-10 reps
A4)-25 reps

set 3

8 reps on everything except the speed rows....

set 4

6 reps on everything except speed rows

Then to finish go back to the original weight you used to do 12 reps on each exercise and try and knock out another set with this weight on all 3 exercises doing 12 reps, of course still doing 25 with the bands.

It's Thanksgiving not Fatsgiving

Thanksgiving is a time were you get together with family and friends and enjoy a gluttony of food and football. Delicious turkey, cranberry, mashed potatoes and sweet potatoes piled high on your plate. Other than the turkey most of the meal is heavy on the carbs which will make you heavy in the waist. No matter what your goals are you need to get active both before and after Thanksgiving.

MUSCLE BUILDERS- Go ahead and go to town on Thanksgiving. You need to hit the weights hard and chow down. If your goal is to pack on muscle eat the calories but just make sure to hit it hard the next day at the gym. You should go full body and target as many muscles as possible the day after.Below is a simple routine set up with minimal exercises to keep the workout time efficient.

Each exercise will be done as straight sets. Do 4 sets before moving onto the next exercise. Take 60 sec between sets. Do the first 2 sets aiming to reach failure between 8-10 reps. For the last 2 sets adjust the weight so you reach failure at 6-8 reps.

1) Row with dumbbells

2) Deadlift

3) Bench press with dumbbells

4) Split squat with barbell

5) Neutral grip chinups

6) Dips



WEIGH LOSS/LEANERS-You have it tougher than those trying to pack on muscle but you can still enjoy the holiday using the below strategies.

** Start off the morning do the following mini circuit. This quick morning jolt will kick start your metabolism for the rest of the days eating.

1) Jump rope-all out for 30 seconds ( if you don't have one then do the same motion and mimic having one )
2) Burpees-10 reps

Rest 1 minute, repeat this for 5 rounds.

DAY AFTER WORKOUT


1) Row with dumbbells-15 reps
2) Deadlift-10 reps
3) Pushups-15 reps
4) Walking lunges with dumbbells-10 reps each leg ( alternating legs )
5) Neutral grip chinups-12 reps
6) Sprint ( 20seconds on bike or run in place )

Take 1 min rest then repeat for 5 total rounds.