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