This full body workout prioritizes shoulder development while incorporating exercises for overall strength and muscle growth. We’ll begin by targeting the deltoids early in the session with a higher volume approach.
We start with three sets of six reps on the barbell overhead press. While some debate the overhead press’s effectiveness for shoulder development, it remains a fundamental movement for upper body strength and overall shoulder health. The overhead press engages the front, side, and rear deltoids, contributing to balanced shoulder development. From a strength perspective, the vertical press is crucial for developing raw strength in the frontal plane and preventing overuse injuries.
Focusing on pushing through the outside of the hands during the overhead press can enhance shoulder abduction and prevent grip slippage. Tucking the elbows at a 45-degree angle at the bottom and flaring them out as the bar clears the face can improve the lift’s efficiency.
A progressive overload scheme for the overhead press involves starting with three sets of six reps and adding one set each week until reaching five sets of six. In the fourth week, revert to three sets of six and increase the weight. This approach accommodates the challenges of continuous linear progression in advanced lifters.
Next, we move on to three sets of 15 reps on the dumbbell lateral raise. Managing fatigue is crucial, especially in high-frequency full body splits. Exercise selection plays a significant role in fatigue management. Dumbbell lateral raises maximize tension in the contracted position while minimizing stress in the stretched position, potentially reducing muscle damage and allowing for greater effort.
Dumbbell lateral raise
Following the lateral raises are three sets of 12 reps on the seated cable row. This exercise offers excellent control over muscle activation, allowing you to target the lats or traps. Pulling the elbows down and keeping them tucked into the sides emphasizes lat engagement. Leaning forward during the eccentric phase can enhance the stretch on the lats. Conversely, driving the elbows back and squeezing the shoulder blades together targets the mid-traps.
Seated cable row
Now we’ll work the legs with three sets of 12 reps on the lying leg curl. This exercise isolates the hamstrings, providing focused development. A common mistake is letting the pads lift off the ankles, indicating a loss of control and reliance on momentum. Maintaining constant pressure against the pads throughout the range of motion maximizes hamstring engagement.
For biceps, we’ll perform three sets of 12 reps on the dumbbell concentration curl. Keeping the elbow pinned against the leg ensures focused bicep activation. Incorporating both elbow flexion and supination by starting with a neutral grip and supinating to a palms-up position at the top maximizes bicep engagement.
We then move on to four sets of 15 reps on the cable crunch. Unlike other core exercises, rounding the lower back during cable crunches effectively targets the rectus abdominis. Maintaining a stable shoulder and arm position ensures the movement originates from the abs. Focusing on squeezing the abs like an accordion enhances the contraction.
Cable crunch
For calves, we have four sets of 15 reps on the seated calf raise. Incorporating both bent-leg and straight-leg calf raises throughout the week provides variation and targets different calf muscles. Higher reps in this workout emphasize metabolic stress, complementing the mechanical tension focus from earlier in the week. Rolling back and forth on the balls of the feet promotes proper ankle plantar flexion.
We finish with two all-out sets of push-ups to failure. These max-effort sets provide a final challenge and allow for deeper exertion. Maintaining proper form remains crucial even during AMRAP sets, ensuring nose, chest, and stomach touch the floor on each rep. Aim to progressively increase reps on both sets over time.
This workout concludes our high-frequency full-body week. This balanced program distributes volume effectively to maximize performance and recovery. Adjusting the volume for specific weak points can further optimize results.
