Turkey Training for a Carved Physique

This weeks article is dedicated to Thanksgiving!

Because most people will be out of town or with their family for the Thanksgiving holiday, we are going to Turkey Train!!

Turkey Training consists of a 3 day body split and carb depletion.

We'll start with your workout and nutrition schedule basic overview:

WORKOUT SCHEDULE

Day 1: Chest, Back, Traps & Core

Day 2: Gluteus Maximus, Legs, Hamstrings & Calves

Day 3: Shoulders, Triceps, Biceps & Forearms

Day 4: Eat in moderation, catch up on sleep and BE THANKFUL!!

Day 5: Enjoy a 4 day weekend with or without exercise. All depends on your plans for the following week.

NUTRITION SCHEDULE

*Basic Calorie Intake Formula:

Weight Maintain: 15 multiplied by your weight (example; 15 x 200 = 3,000 Calories)

Weight Loss: 10 multiplied by your weight (example; 10 x 200 = 2,000 Calories)

Weight Gain: 20 multiplied by your weight (example; 20 x 200 = 4,000 Calories)

Or use a FREE DAILY CALORIC NEEDS CALCULATOR HERE

*Basic Micronutrients Ratio:

Day 1: Protein 40%, Carbs 50% and Fat 10%

Day 2: Protein 40%, Carbs 40% and Fat 20%

Day 3: Protein 40%, Carbs 30% and Fat 30%

Day 4: Eat in moderation, catch up on sleep and BE THANKFUL!

Day 5: Repeat day 1 to 3 or enjoy a 4 day weekend off! All depends on your plans for the following week.

TODAY'S WORKOUT

Warm Up: 10 minute Core & Agility

• Mini Skips, Skip Kicks, Butt Kicks, High knee Stretch and Hitler Walks  
• Side Shuffle, Side Skips, Karaoke and Side Stretch Lung         
• Jumping Jakes, Abdominal Bicycles and Carb Walks

Round 1: Functional Chest

• Walk out/in Push Ups                             3 sets 10 reps

Round 2: Chest & Back

• Flat Chest Press                                      5 sets 10, 10, 8, 8, 6 reps
• One Arm Rows                                      5 sets 10, 10, 8, 8, 6 reps
• Step Up                                                  5 sets 10 reps

Round 3: Chest & Back

• Incline Chest Press                                  3 sets 10, 8, 8 reps
• Underhand Pulldowns                            3 sets 10, 8, 8 reps
• Weighted Hanging Ab Raises                3 sets 10 reps

Round 4: Chest & Back

• Cable Chest Fly                                      3 sets 12 reps
• Front Lat Pulldown                                 3 sets 12 reps
• Hanging Oblique Raises                         3 sets 12 reps each side

Conditioning: Short Explosive Speed

• 40 Yard Sprints                                     10 - 12 Sprints 50% to 80% of Max

Cool Down: 5 Minute Stretch

• Hamstring
• Inter Thigh
• Lower Back
• Chest
• Shoulder
• Biceps

One-Site Training Location: 2505 Newpoint Parkway NE
Lawrenceville Ga, 30043

Custom Workouts and Meal Plans: Register: www.MyFitnessSolution.com

Personal Training Services from Fadi Malouf visit: www.BodyByFadi.com