This FULL BODY WORKOUT is meant to be performed EVERY DAY.
Every day you can adjust one of the variables below:
- Volume: How much/many sets
- Intensity: How hard you push
- Duration: Length of Time
- Frequency: How often
* if you exceed 80% RPE (rate of perceived exertion), you’ll have less recovery
Full Body = More Stress + recovery cycles
Small, acuse bouts of inflammation vs crushing amounts
Question is –> with more (small) stress/recover, do we achieve hormesis?
Full body with emphasis on:
- Bodyparts
- Hypoxia (deprive yourself of oxygen)
- https://blog.arenaswim.com/en/training-technique/learn-tohold-breath
- https://www.higherpeak.com/iht.html
- Intensity (1 set per group)
- Volume
- Time Under Tension –> low energy cost/high absolute power (1.8x force)
- BFR (Blood Flow Restriction / Hypoxia)
- https://www.frontiersin.org/articles/10.3389/fphys.2019.01266/full
“The issue is less about over training, more about under recovering and not breathing”
Every day choose a different stimulus by picking one variable for one body part and emphasize it.
Examples:
- Work on legs and emphasize hypoxia (hold breath when performing exercises)
- Work on chest and emphasize intensity (increase intensity to 85-90%)
- Work on arms and emphasize volume (# of sets) (double # of sets)
- Work on back and emphasize time under tension (static holds and negatives)
- Work on calves and emphasize BFR (use straps to constrict blood flow when exercising)
STEVE’S WORKOUT SCHEDULE
- SUNDAY – Cardio at Park or Swimming Pool
- MONDAY – Full Body – Emphasize Legs
- TUESDAY – Full Body – Emphasize Back
- WEDNESDAY- Full Body – Emphasize Abs
- THURSDAY – Full Body – Emphasize Chest
- FRIDAY – Full Body – Emphasize Neck / Calves
- SATURDAY – Full Body – Arms & Traps
STEVE’S FULL BODY DAILY WORKOUT SCHEDULE
- CHEST
- 3 / 10x 3-way pushups
- 3 / 10x spiderman pushups
- 3 / 10x incline press
- BACK
- 3 / 10x lat pulls
- 3 / 10x row machine
- 3 / 10x tricep pullovers
- ARMS
- 3 / 10x bicep curl / shoulder press / tricep combo
- 3 / 10x reverse curl
- 3 / 10x rope pulldowns
- LEGS
- 3 / 10x dial machine – adductors
- 3 / 10x dial machine – abductors
- 3 / 10x dial machine – glutes
- 3 / 10x standing hamstring curls
- TRAPS
- 3 / 10x dumbell shrugs
- CALVES
- 3 / 10x standing calf raises
- ABS
- 3 / 10x roman chair pullups
- 3 / 10x single leg pikes
- 3 / 10x ab swing machine