Rotation

mariah0803

Cathlete
Hi Everyone! This rotation is designed for those who are looking to really see some improved definition in their arms while burning body fat and maintaining leg endurance/strength.

WEEK ONE:

Mon: Gym Style Back/Biceps and Shoulders
Tues: Imax 3
Wed: GS Chest and Triceps/ any segment of coremax
Thurs: Any all step workout of your choice/any segment of coremax
Fri: Gym Style Back/Biceps and Shoulders
Sat: off and stretch
Sun: GS Chest and Triceps/Light 30 minute run


WEEK TWO:

Mon: Imax 2
Tues: Slow and Heavy Triceps and Biceps
Wed: Any all step workout of your choice
Thurs: S&H Chest and Back/ 30 minute run
Fri: 30 minute run and leaner legs/12 minutes of ab hits
Sat: S&H Shoulders/ any segment of coremax
Sun: off and stretch

WEEK THREE:

Mon: Gym Style Back/Biceps and Shoulders
Tues: Imax One
Wed: GS Chest and Triceps/ Abs from Muscle Endurance
Thurs: Any all step workout of your choice
Fri: Legs & Glutes/ Abs from KPC
Sat: off and stretch
Sun: CTX Upper Body


WEEK FOUR:

Mon: Cardio Kicks
Tues: Slow and Heavy Triceps and Biceps
Wed: KPC
Thurs: S&H Chest and Back/ 30 minute run
Fri: Body Max (eliminate the upper body weights but KEEP the ab work)
Sat: S&H Shoulders/ any segment of coremax
Sun: off and stretch


Enjoy!


I want to do this rotation but I dont have Slow and Heavy series, what can I sub?
 
Trust in the LORD with all your heart.

this looks like a great rotation, but i would have to sub alot. most of the cathe's i have are off fittv. is this a rotation that cathe made up? i don't see a name on it.
cathy
 
Looks like a rotation from the list of Cathe's rotations: Oct '05 "Upper Body Bliss"--http://69.0.137.118/dc/dcboard.php?az=show_topic&forum=7&topic_id=4045&mesg_id=4045&listing_type=search

As for a substitution for Slow & Heavy, I for one might use Muscle Max, but not sure what the "experts" would say.


***Lainie***

10_10011650634.gif
 
Hi Lainie,

Thank you for the information as to where the rotation originated.
I also what to thank you for the recommendation of using Muscle Max in place of S&H for I do not have this one... yet ;)

Sincerely,
 
Hi Heidi,
You're welcome. I looked it up because it looked like something I might like to do soon myself (right now I'm doing the March Intermediate rotation).
Lainie


***Lainie***

10_10011520825.gif
 
If you have the Gym Styles, you'll do fine to use those to replace slow & heavy. You could leave off the bonus buffer (typically band) exercises and just stick to heavier weights.

OR... you could use Pure Strength. They are a bit more endurance based, but they would work to shake things up.
 
Hi,

Thank you for the information regarding the switch from S&H to MM or Pure Strength. I don't have PS either but will use the MM instead.

Sincerely,
 
You could up the number of sets in Muscle Max to 2 or 3 per exercise (3 sets of each in Slow & Heavy, 2 or 3 in Gym Styles, a pre-exhaust set plus 2 sets in Pure Strength)... that would give you a workout similar to the others (particularly if you are going to do a chest/back workout... maybe tack on two sets of dumbbell or barbell chest presses (since you are only doing push-ups in MMax)... on biceps add in a set of crazy 8's... just a couple of suggestions.


Here are the exercises in the Gym Styles... (it's early, so I might miss something)

Chest & Triceps:
Push-Ups 16-14-12-10-8-6-4-2
DB Bench Press 3 sets
DB Flyes 3 sets
DB Incline Bench Press 2 sets
DB Incline Flyes 2 sets
BB Close-grip Press 2 sets

Triceps
Dips 24
DB Lying Extensions 2 sets
DB Overhead Extensions 2 sets (3 up 1 down then 1 up 3 down)
Cross-body Extensions 2 sets
Band
DB Kickbacks 1 set
Band

Gym Style Back/Shoulders/Biceps
Back
DB Reverse Grip Row 3 sets (sometimes I use a barbell)
One Arm BB Row 2 sets
T-Back Squeeze w/Band
BB Pullovers 2 sets
Back extensions (off bench)
Back side rotations (on the floor)

Shoulders
DB Overhead Press 3 sets
DB Lateral Raise 2 sets
Band Lateral Raise / Front Raise
DB Rear Flye 2 sets
Band Rear Flye

Biceps
Barbell curls 3 sets
DB Curls (crazy 8's) 2 sets (back to back)
DB Concentration Curls 2 sets
DB Curl up, turn-downs 1 set
DB Hammer Curls 1 set
DB Wrist Curls 2 sets

Gym Style: Legs

BB Squats (3)
Bonus Reps
DB Front Lunges (2)
DB Rear Lunges (1)
DB Plie Squats (2)
Leg Press w/Band (2)
BB Deadlift (1)
BB Stiff-legged Deadlift (1)
DB Slow Motion Lunges (1)
Calf Raises

Tibialis Anterior Toe Pulls
Glute Squeezes on the Ball
One-Leg Roll-outs
Glute Presses
Glute Tucks w/Step & Band
Roll-ins with Ball
Inner Thigh Squeeze w/Ball
Inner Thigh Leg Lifts w/Band
Verticle Outer Thigh Press w/Band
Outer Thigh Lifts w/Band

Hope this helps!
 

Our Newsletter

Get awesome content delivered straight to your inbox.

Top