Body Rx and Cathe
- Thread starter Stacy
- Start date
4
40something
Guest
Hi Stacy. I have read the Body Rx book...good read. I also do not have the option of going to a gym so I just do weight training at home. I started out years ago using the training book that came with my weight/bench set. It had a very large poster demonstrating weight lifting techniques so I used that religiously. Now I just have my own routines but there are plenty of weight training books on the market that do the same thing...show you moves and give advice on super setting and the like. Check them out on Amazon.com where you can read reviews and see which books people like best for this purpose. Of the Cathe's that I have that I consider weight training are the Pyramids' and the Push-Pull Dvd although the PP is not as tough. Once you get started on weight training with a bench/barbell you'll soon make up your own routines to do on weight days. If I remember in the Body Rx book doesn't he even give an alternative program for home exercisers?
Hi Stacy! I used for the 1st 6 weeks Slow & Heavy, the 2nd 6 weeks Pure Strength & the last 6 weeks mostly supersetted my upper body. I changed up each 6 week phase w/Cathe's leg tapes. I would increase reps & sets for squats, plies, deadlifts, leg presses, calves, etc. If you do a search, I have my entire rotation for each phase. HTH, Kathy
If I can find it, I'll send it to you.
Hi Stacy! Here's my rotation:
Sat: yoga in the a.m. and then 30 min. of cardio in p.m.
Sun: chest/biceps/abs: I do 3 exercises for each body part, 4 sets of 10 reps (push-ups 40; bench press at 50#'s 40 of them; incline flyes 40 using 20# dumbbells); Biceps: 3 exercises 5 sets of 10 reps (barbell curl 30#'s 50 reps; hammer curls 20# dumbbells 50 reps; alternating bicep curl 20# dumbbells 50 reps)
Mon: 60 min. of intense cardio (IMAX; Circuit Max; Cardio Kicks or Rhythmic Step)
Tues: Legs/Abs (Slow & Heavy tape) I lift the same 3 sets and reps as Cathe except I do additional 3 sets working it the traditional way; squats; lunges; plie squats; calf raises and deadlifts. I'm using a 50# barbell
Wed: Back/Triceps: Use Pure Strength Back exercises the same as on tape except I'll do 4 sets of each exercise. Triceps: Overhead Extension using a 25# dumbbell 5 sets of 10 reps; Line Extension using 15# dumbbells doing 5 sets of 8 reps; Kickbacks using 15# dumbbells doing 5 sets of 10 reps
Thurs: Shoulders/Abs: I don't use any tape but take 3 exercises: Arnold Press using 20# dumbbells 5 sets of 10 reps; Side Lateral Raise using 15# dumbbells 5 sets of 10 reps; Front Raise using 12# dumbbell 5 sets of 10 reps
Fri: A much deserved REST!!
If I can find it, I'll send it to you.
Hi Stacy! Here's my rotation:
Sat: yoga in the a.m. and then 30 min. of cardio in p.m.
Sun: chest/biceps/abs: I do 3 exercises for each body part, 4 sets of 10 reps (push-ups 40; bench press at 50#'s 40 of them; incline flyes 40 using 20# dumbbells); Biceps: 3 exercises 5 sets of 10 reps (barbell curl 30#'s 50 reps; hammer curls 20# dumbbells 50 reps; alternating bicep curl 20# dumbbells 50 reps)
Mon: 60 min. of intense cardio (IMAX; Circuit Max; Cardio Kicks or Rhythmic Step)
Tues: Legs/Abs (Slow & Heavy tape) I lift the same 3 sets and reps as Cathe except I do additional 3 sets working it the traditional way; squats; lunges; plie squats; calf raises and deadlifts. I'm using a 50# barbell
Wed: Back/Triceps: Use Pure Strength Back exercises the same as on tape except I'll do 4 sets of each exercise. Triceps: Overhead Extension using a 25# dumbbell 5 sets of 10 reps; Line Extension using 15# dumbbells doing 5 sets of 8 reps; Kickbacks using 15# dumbbells doing 5 sets of 10 reps
Thurs: Shoulders/Abs: I don't use any tape but take 3 exercises: Arnold Press using 20# dumbbells 5 sets of 10 reps; Side Lateral Raise using 15# dumbbells 5 sets of 10 reps; Front Raise using 12# dumbbell 5 sets of 10 reps
Fri: A much deserved REST!!