4 day split rotation

[nightowl81]

I'm looking for suggestions how you all use the 4 Day Split workouts and in what order.. Does anyone have a weight loss rotation for the 4 Day Split workouts? I like to workout 5-6 days a week, should I stick to the 4 days and enjoy more rest days? or add the treadmill on off days or other Cathe workouts? Just wondering if more rest days give better results with these workouts or adding other Cathe's, cardio would help more for my goals (shedding some pounds).

 

[deanie]

Hi! I LOVE the 4DS and have used it in different ways. I just finished 4 weeks of using it this way:

day 1: chest and back
day 2: HIS or LIS cardio only then LIS abs
day 3: bi/tri/shoulders
day 4: HIIT on the treadmill and B&G abs and stretch
day 5: legs only premix (legs and calves)
day 6: KB or BC cardio only then KB abs
day 7: off

I had great results with this as far as strength gains. If you wanted to do a 5day workout, I would combine the legs and cardio to do either BC legs circuit or KB legs circuit and tack on the abs at the end.

Another way I've done 4DS is

day 1: HIS (weights first premix)
day 2: KB only
day 3: legs premix only
day 4: off
day 5: LIS (weights first premix)
day 6: BC (weights first premix)
day 7: off or cardio of choice

I like to split up the legs from the cardio because I really like the legs only premix.

HTH
Have fun
Deanie

 

[LaughingWater]

Thanks for sharing. 4DS will be my next purchase when the time comes, and I'm curious to hear how others use it.

 

[RunninTeach]

Cathe's November '07 rotation focused on the 4DS:
http://69.0.137.118/dc/dcboard.php?az=show_topic&forum=7&topic_id=8036&mesg_id=8036&page=3

Love this series, esp. the weight premixes.

http://i228.photobucket.com/albums/ee296/runninteach/exercise/SnowBunny_tns-1.jpg
http://img16.glitterfy.com/53/glitterfy084824T933D37.gif

"Do you want to feel my spatula?" Run, Fat Boy, Run

 

[bayerngirl]

I had great results with Cathe's November '07 rotation as far as strength gains and weight loss!

Cathy, I love this series and the premixes! The 4DS are so much fun!

Belinda
http://www.PictureTrail.com/gid16930497