Steady Burn: Full Body A
Squat + floor press full-body day. Dumbbell squat, floor press, bent-over row, reverse lunge, a lateral-raise/curl superset and plank. ~45 min, 7 movements, no bench needed.
Estimated session
- Movements 7
- Working sets 21
The session
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Dumbbell Squat Dumbbells at your sides. Sit down between the heels, chest tall, full depth. 1 warm-up set first 3 × 10 · rest 1:30 | 3 | 10 | 1:30 |
| 02 | Dumbbell Floor Press Lower until the triceps touch the floor, pause, then press. No bounce off the floor. 1 warm-up set first 3 × 8 · rest 1:30 | 3 | 8 | 1:30 |
| 03 | Bent Over Two-Dumbbell Row Hinge to about 45°, flat back. Pull the elbows past the ribs, lower under control. 3 × 10 · rest 1:30 | 3 | 10 | 1:30 |
| 04 | Dumbbell Rear Lunge Reps are per leg. Step back, front shin vertical, back knee straight down. Both feet stay flat on the floor. 3 × 10 · rest 1:15 | 3 | 10 | 1:15 |
| 05 | Side Lateral Raise Lead with the elbows, stop level with the shoulders. Light weight, strict form. 3 × 12 · rest 0s | 3 | 12 | 0s |
| 06 | Alternate Hammer Curl Neutral grip throughout. No swing — the torso stays still. 3 × 10 · rest 45s | 3 | 10 | 45s |
| 07 | Plank Straight line heels to head, glutes and abs squeezed. Stop when the hips sag. 3 × 30s · rest 45s | 3 | 30s | 45s |
Coaching notes
Compound-first ordering: squat, floor press, row, then reverse lunge. Pick loads you can finish every set with at the listed RPE — in a deficit, rep quality outranks load. On the floor press stop when the upper arms touch the floor and pause before pressing; that pause replaces the bench's range of motion. Step back into the reverse lunge, torso upright, back knee straight down. Run the lateral raise and hammer curl back to back, resting only after the pair. If dumbbell jumps are large, add reps before weight.
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The training principles
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Aleks · Coach
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