deanie
Cathlete
Hi all,
Here is the rotation I am doing for split sets. I am posting incase anyone is interested in doing a split set rotation. This should give results of getting very defined. Enjoy!!
Deanie
week 1
day 1 S&H chest and back (abs included)
day 2 Imax 1 and coremax 2
day 3 S&H shoulders, tri and bi only
day 4 KPC
day 5 60 min. elliptical and coremax 1
day 6 S&H legs and body max cardio only
day 7 off
week 2
day 1 GS chest and tri and BC cardio and abs
day 2 Gauntlet Mish Mosh (Imax 1 warm up, cardio and blast #1, BC cardio only #8, Gauntlet cardio only) and coremax 3
day 3 GS back shoulders and bi
day 4 CK and PH abs
day 5 GS Legs
day 6 CTX 10-10-10 cardio only, MIS hi/lo only and cool abs mish mosh (coremax 2 ball roll outs only, CTX kickbox planks only and MIS abs on the long bench)
day 7 off
week 3
day 1 Supersets
day 2 KM bootcamp premix
day 3 Push Pull and HSTA cardio only
day 4 Imax 3
day 5 MM
day 6 off
day 7 60 min. elliptical and coremax tough abs
week 4
day 1 PS C/S/T and SJP hi/lo
day 2 Low Max and 10 min. abs
day 3 PS B/B and coremax 1
day 4 HCE #3(cardio only)
day 5 KPC
day 6 PS legs and SJP abs
day 7 off
week 5
day 1 off
day 2 PUB
day 3 PLB and KPC abs
day 4 HCE#2
day 5 PUB
day 6 PLB floor work only and Imax 3 warmup and blasts only premix
day 7 SB and coremax 3
week 6
2 days off
day 1 Circuit Max and 10 min. abs
day 2 HSTA and coremax 2
day 3 off
day 4 HCE #1 and HSC abs
day 5 Viper or Gauntlet
day 6 BC
day 7 off
Here is the rotation I am doing for split sets. I am posting incase anyone is interested in doing a split set rotation. This should give results of getting very defined. Enjoy!!
Deanie
week 1
day 1 S&H chest and back (abs included)
day 2 Imax 1 and coremax 2
day 3 S&H shoulders, tri and bi only
day 4 KPC
day 5 60 min. elliptical and coremax 1
day 6 S&H legs and body max cardio only
day 7 off
week 2
day 1 GS chest and tri and BC cardio and abs
day 2 Gauntlet Mish Mosh (Imax 1 warm up, cardio and blast #1, BC cardio only #8, Gauntlet cardio only) and coremax 3
day 3 GS back shoulders and bi
day 4 CK and PH abs
day 5 GS Legs
day 6 CTX 10-10-10 cardio only, MIS hi/lo only and cool abs mish mosh (coremax 2 ball roll outs only, CTX kickbox planks only and MIS abs on the long bench)
day 7 off
week 3
day 1 Supersets
day 2 KM bootcamp premix
day 3 Push Pull and HSTA cardio only
day 4 Imax 3
day 5 MM
day 6 off
day 7 60 min. elliptical and coremax tough abs
week 4
day 1 PS C/S/T and SJP hi/lo
day 2 Low Max and 10 min. abs
day 3 PS B/B and coremax 1
day 4 HCE #3(cardio only)
day 5 KPC
day 6 PS legs and SJP abs
day 7 off
week 5
day 1 off
day 2 PUB
day 3 PLB and KPC abs
day 4 HCE#2
day 5 PUB
day 6 PLB floor work only and Imax 3 warmup and blasts only premix
day 7 SB and coremax 3
week 6
2 days off
day 1 Circuit Max and 10 min. abs
day 2 HSTA and coremax 2
day 3 off
day 4 HCE #1 and HSC abs
day 5 Viper or Gauntlet
day 6 BC
day 7 off
