FULL BODY WORKOUT FILMED · ShayMaxx Physique Skool

FULL BODY WORKOUT FILMED

Filmed the full body workout I did all summer YDAY. Will have it up ASAP.

I'll be switching into a new split for the winter. Post on this soon.

I will take you through my workout from today via text and add my thought pattern/reasoning for how and why I did it how I did.

GOAL - to hit each muscle effectively with just ONE total working set.

First things first, CALVES. Get these done first and get them out of the way or they will be skipped at the end...

I would typically always opt for a standing calf raise as the calves are most stretched when the legs and hips are straight/erect.

When the gym doesn't have a good standing calf machine option, seated calf raises do the job pretty well....

Extremely slow and controlled, pausing at the bottom, milking the stretch.

These also serve as a great ankle mobiliser which will help with hack squats shortly after.

Like every set and exercise, if you slow these down and really FOCUS, making sure you control every inch of eccentric and concentric contraction (NO MOMENTUM), 1 set can be as effective as FOUR typical sets...

Now onto ABS. Been hitting abs every workout this year. Something I typically do when I'm lean enough to see them.

Decline sit ups are my go to because they're one of the only ab exercises available to me that effectively load the abs in their stretched/lengthened ROM.

These also hit the hip flexors hard and I recently found hitting these DRASTICALLY decreased knee discomfort on the hack squat afterwards.. Makes sense as tight hip flexors are on of the biggest contributors to knee pain. Couch stretch and train your hip flexors !!

Did roughly 15 reps with an extremely slow tempo and banged out a few more stretch partial reps at the end in the lengthened ROM.

No weight needed.

For QUADS, I ALWAYS opt for the hack squat. IMO this is the best exercise you can do for them.

It is a squat movement pattern at an angle that completely BIASES the quads over the glutes. If done correctly, with feet very low on the platform, you can acheive a complete knee bend, taking the quads through their entire ROM.

I always say the knees are nowhere near as big and durable as the hips, so make sure your knees are warm, the weight is far lower than it would be on a typical squat movement pattern and you go extra slow (hips take the brunt of the load during a typical squat movement pattern).

2 plates a side, I was feeling good... banged out 8 reps. Quads were cooked.

Wanted to finish the lower body with hammies but it was taken... only thing free was the pulldown so LATS was next.

Opted for the shoulder width, semi-underhand grip attachment. This requires it's own post but in short, this grip or similar (oppose to wide grip), allows for both a really good ROM/stretch and a lot of power in the pull..

Full stack, went for 8, only got 6. Summer has taken a hit on the strength.

Cables were free so I quickly jumped on them for SIDE DELTS - dual cable lateral raises

Essentially the same thing as DB side laterals, but cables give you constant tension through the whole ROM as opposed to DB laterals only providing tension in the shortened/contracted ROM (kinda the opposite of where we want it..).

Whilst on the cables, I finish back/delts off with my very own exercise (self-claimed invention) the REAR DELT CABLE ROW.

This exercise not only blows all rear delt exercises out of the water, I found it also hits my mid-upper back better than ALL typical upper back row exercises. It takes the rear delt and mid upper back through a full ROM, giving a BIG stretch.

Again, whilst on the cables, I hit TRICEPS. I get the EZ-shaped attachment bar and do overhead tricep extensions. I sometimes switch this for the free-weight EZ bar. The EZ shape is perfect for the wrists VS a straight bar. I always opt for overhead tricep work, as when the arms are above-head, the triceps are stretched to a far greater degree VS pushdowns with your arms down by your sides.

For CHEST, I tend to always opt for the flat bench in my current gym. This is simply because it is pre-set up and ready to go. Dumbbells are good too but require a little faffing with setting up.

If I could adjust the bench, I would make it a slight incline, 15-30 degrees but this doesn't matter too much.

(Bigger gyms usually have a great machine chest press option and I would go for this if available).

I perform these with quite a close grip. I started doing this initially to 1. avoid pec tears and 2. to increase the involvement of the triceps (wanted bigger arms at the time). I found that I felt it in my chest more in general AND the stretch felt more pronounced in my chest... I have stuck with it ever since.

For BICEPS I opted for inclince DB curls. Ideally, I would opt for a preacher curl but I do not have access to this in my gym. Incline curls are great because they bias increased tension in the lengthened/stretched part of the ROM as opposed to normal seated/standing curls where the strength curve drops off as the bicep becomes lengthened.

Finishing with HAMSTRINGS (machine finally free), I ALWAYS go for the lying leg curl. Similar to preacher curls for the biceps, this movement is perfect. I will have to write a whole article on why preachers and lying leg curls are IMO the best as it's quite nuanced.

This is because there are other exercises like the seated hamstring curl that stretch the hamstring more but for a couple reasons, lying leg curls are better.

There has actually been a recent study supporting this for the biceps, showing preacher curls gave similar, if not better results than incline curls even though incline curls gave the biceps a greater stretch.

Stretch-mediated hypetrohpy is HUGE but when the movements take a muscle thorugh very similar ROMS, other variables come into play.

That is the workout....

Done in 25-40mins.

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