Full Body Work For Full Time Workers

Plan Details

The Full Body Work For Full Time Workers routine by ShamarTheBread is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.

Plan Description

This routine is specifically designated for people who work full-time, whether it be from home or aw... Read More

This routine is specifically designated for people who work full-time, whether it be from home or away from home. These are short one hour workouts. I have over 10 years of weightlifting experience, and I learned the best work out split that prevents injury, and promotes weight loss; as well as muscle gain, is a full body workout with at least three days consistency, with an inter-changing focus between the muscle groups of legs, pushing muscles, i.e. chest and pulling muscles i.e. back. It is also important to have active rest days to prevent a plateau and and to compensate for missing a designated workout day. Another purpose for active slow paced rest days is to keep the calorie burn and muscle growth, continuous as well as the ability to practice proper form and stretch to avoid cramps. Now let’s get onto the program breakdown… day one/Sunday is actually an active rest day to get you ready for the first day of doing major compound lifts that work the full body. The focus of this day should be some form of active cardio whether it be running or powerwalking outside or the elliptical bike stairmaster whatever fits your preference. From there you can either focus on slow interval, pushing movements at home, or at the gym for two sets of 12 for each pushing body part in this case, the chest, which includes the front shoulders/delts and the triceps. Three exercises, focusing on each of those body parts two sets of 12 reps for each exercise with a five second interval per rep(count five seconds slowly for each rep). Now for Monday or day two is the first full body day with a leg focus. I personally put legs first because that’s the hardest day of the week so it’s best to get it out of the way and it also feels fulfilling to get it done. With all of these movements form is best to go by. The end of the program is to do a full 3 to 4 sets of eight to 12 reps for the major compound lifts by the end of the 12 week program. Because I made this workout short for time the goal should be to complete the full work out, but starting off learning time management, the beginning goal should be to complete at least one exercise per body part with 3 to 4 reps of eight reps. As you can see, there are supersets attached to some of the lifts whether it be a lift related to that lift or high intensity, interval, cardio also known as hit this is to keep the momentum going, and increase calorie burn as well as endurance. There’s nothing wrong with being unable to do a superset, but the hit or lift attached to it is to prevent a cramp and to fit in a little bit more work without wasting time in between with a little bit of time for us full-time workers have two exercise on a given day. You can also just do the list first, and then do the hit workouts as their own circuit at the end of your workout as a warm down. Feel free to adjust each day to your own personal fitness level again the goal is to be able to do a full work out by the end of the 12 weeks to the best of your ability. Then it’s time for day three or the second active rest day, which is a pull focus with active cardio again same instructions apply for every active rest day. The goal is to do some form of low impact cardio for at least 30 minutes and focus on the pulling muscles with slow long interval, exercise for two sets of 12 reps in order to warm those muscles up, prevent extreme, soreness, and cramps, as well as they can compensate for missing a Workout day. Now it’s time for Wednesday/day three, which is a full body day with a push focus, focusing on those pushing muscles, the chest, the front shoulder/belts and the triceps. Then you have your third active rest day, and then finally we have day six which is full body pool, another full body workout with a focus on the pulling mussels. It’s important to dedicate at least five minutes to warming up and five minutes to stretching whether it be at home before going to the gym or right when you get to the gym in order to wake you up and have you warm and loose for each work out which is why it’s also important to have those active cardio days. I hope you enjoy this program and that you are able to recommend it. Keep pushing.