A request!

DebbieH

DebbieH

Cathlete
Does anyone have the breakdown to all the body parts in the CrossTrainExpress series? (or direct me to somewhere) Such as, for legs:you start with lunges with barbells, then squats and so on. I copied off breakdowns somewhere on this site for all the other strength series a long time ago, but cannot figure out where??? I like to mark down which weights I use to begin and then progress from there. Hope this makes sense. Thanks for your help in advance!

Your-Friend-In-Fitness, DebbieH http://www.plaudersmilies.de/wavey.gif If You Get The Choice To Sit It Out Or Dance...I Hope You DANCE!!!
 
Hi Debbie! As I just got done doing the infamous Tank Top Rotation, I do have some of the CTX strength portions broken down to a certain degree. I have the shoulder, bicep and tricep sections as well as Leaner Legs. Here's the detail I have, I'm sure it's fairly accurate, maybe off by a rep here or there...

CTX SHOULDER

1. Overhead press--16 reps, "warm up" set
2. Overhead press--2 sets of 8 reps using a heavier weight
3. Bent arm side lateral raises (2-2 count)---1st set is 10 reps, 2nd set is 8 reps
4. Giant set of 3 shoulder exercises(I believe side lateral raises, standing bent raises and front raises)---2 sets of 16 reps
5. Overhead press--1 set of 16 reps

CTX BICEPS

1. Barbell Crazy 8's---2 sets (do those kill your biceps or what??)
2. Alternating dumbell curls--1st set 10 reps, 2nd set 12 reps
3. Rotation curls---1st set 14 reps, 2nd set 18 reps
4. Concentration curls---didnt count the reps on this one

CTX TRICEPS

1. Close grip barbell press--- 24-ish reps (varying speeds??)
2. Lying french press---2 sets of 16 reps
3. Superset (? overhead french press, kickbacks)--1st set 12 reps, 2nd set 16 reps
4. Tricep push-ups---didnt count the reps

CTX LEANER LEGS

1. Barbell squats with low ends
2. Deadlift
3. Calf raises
4. Step-ups---3 sets of 16 reps
5. Single leg squats---2 sets of 16 reps
6. Deadlift
7. Calf raises
8. Barbell squats with low ends
9. Sit & Stands
10. Deadlift
11. Calf raises
12. Static Lunges with low ends (ouch!)
13. Plie squats (? with low ends)
14. Deadlifts
15. Calf raises
16. Legs turn to jelly

Hope that helps you out a little!

:) Stacy

2.
 
Hi Debbie! As I just got done doing the infamous Tank Top Rotation, I do have some of the CTX strength portions broken down to a certain degree. I have the shoulder, bicep and tricep sections as well as Leaner Legs. Here's the detail I have, I'm sure it's fairly accurate, maybe off by a rep here or there...

CTX SHOULDER

1. Overhead press--16 reps, "warm up" set
2. Overhead press--2 sets of 8 reps using a heavier weight
3. Bent arm side lateral raises (2-2 count)---1st set is 10 reps, 2nd set is 8 reps
4. Giant set of 3 shoulder exercises(I believe side lateral raises, standing bent raises and front raises)---2 sets of 16 reps
5. Overhead press--1 set of 16 reps

CTX BICEPS

1. Barbell Crazy 8's---2 sets (do those kill your biceps or what??)
2. Alternating dumbell curls--1st set 10 reps, 2nd set 12 reps
3. Rotation curls---1st set 14 reps, 2nd set 18 reps
4. Concentration curls---didnt count the reps on this one

CTX TRICEPS

1. Close grip barbell press--- 24-ish reps (varying speeds??)
2. Lying french press---2 sets of 16 reps
3. Superset (? overhead french press, kickbacks)--1st set 12 reps, 2nd set 16 reps
4. Tricep push-ups---didnt count the reps

CTX LEANER LEGS

1. Barbell squats with low ends
2. Deadlift
3. Calf raises
4. Step-ups---3 sets of 16 reps
5. Single leg squats---2 sets of 16 reps
6. Deadlift
7. Calf raises
8. Barbell squats with low ends
9. Sit & Stands
10. Deadlift
11. Calf raises
12. Static Lunges with low ends (ouch!)
13. Plie squats (? with low ends)
14. Deadlifts
15. Calf raises
16. Legs turn to jelly

Hope that helps you out a little!

:) Stacy
 
Wow!

That helps a LOT! Thanks sooo much Stacy for taking the time to post all of that info for me. I appreciate it very much. That is exactly what I wanted. My hubby and I are also doing the "Tank Top Rotation" now. (Shhhh, I haven't told him it's a "T-T-R";-)) I have all my other strength routines written down step-by-step, plus the amount of weight I currently use and I have found it makes it sooo much easier, especially when two of us are scrambling for weights. You should see us sometimes. I'm yelling grab the 10-er's or hand me those 15's or whatever. It can be a zoo! Again, I appreciate all the time you took to help me out. You're a gem! BTW..YES, those 2 set of "Crazy 8's" really get us everytime. They are fryers! :-wow

Your-Friend-In-Fitness, DebbieH http://www.plaudersmilies.de/wavey.gif If You Get The Choice To Sit It Out Or Dance...I Hope You DANCE!!!
 
RE: LOL!

Another thought.....maybe the Tank Top Rotation Man-Version could be for all those men who wear those ribbed white tank tops and dont have the bod to fill them out??

Stacy
 
Here is my take on the chest and back ctx workouts (which I don't think you have yet)
I have the series on an excel workbook with a different sheet for each tape. It really helps when you want to record the weights you used. I don't guarantee these are 100% accurate, but maybe you can copy and paste and use them.
-joy

Chest
BB Bench Presses - 24 singles - preexhaust
BB Bench Presses
16 for 2/2 count
8 @ 3 down/1 up
8 @ 1 down/3 up
BB Bench Presses
4 @ 2/2 count
4 @ 3/1 count
4 @ 1/3 count
DB Flyes- DB Bench Press compound
8 flyes @ 2/2 count
16 presses @ 1/1 count
Combo Flye/Bench 12 @ 2/2 count for both
Staggered Push Ups-two sets
4 @ 1/2 down, all the way down, 1/2 up atw up
12 regular
Back
BB Rows overhand wide grip 3 sets of 16
BB Rows underhand close grip 3 sets of 4 triple rows
DB one-armed lat rows
8 reps heavy-r
12 reps medium -r
16 reps light - r
8 reps heavy-l
12 reps medium -l
16 reps light - l
BB 1/4 Deadlifts-2 sets
1st set 4@ 2/2 count 4@4/4 count
2nd set 8@ 4/4 count
Planks
Abs
 
StarGazer & Andrea!

Stargazer~Thank you so much for the breakdown for the rest of the body parts. Super job! I will edit, copy & paste it. I truly appreciate your time. Andrea~Thanks so much to you also for the breakdown you sent me via -mail. There has been a lot of time spent putting these all onto paper. This place is the greatest. THANKS you all. Stacy, you too!!!:7

Your-Friend-In-Fitness, DebbieH http://www.plaudersmilies.de/wavey.gif If You Get The Choice To Sit It Out Or Dance...I Hope You DANCE!!!
 
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