Debbie---Rotation Question

[deanie]

Hi Debbie,
I hope you are having a wonderful Memorial day weekend.
I know you are busy, I was hoping you could look over my rotation for the 4DS I made up and give me your input. If you have time
I have been reading a lot about doing less cardio when you want to build muscle so I have tweeked the rotation I made up to include that.
My goal is to build and define my muscles. I definately want my arms to be noticed when I wear my tank tops! I lift pretty heavy, and I don't want to lose weight. (although if I lost inches I would be okay with that!;-) ) I will also be adding chinups and pullups on the chest and back day.
Any input at all would be very much appreciated!! Do I have enough cardio, or should I add more? what do you think?

Using 4DS:

Weeks 1-3

Mon: Chest & Back/ LIS abs

Tue: HIS or LIS cardio only

Wed: Bi& Tri / shoulders

Thurs: HIIT/KB abs only/ stretch of choice

Fri: Legs only premix/segment 3 of stretch Max

Sat: Kickbox or Boot Camp cardio/ B&G stability ball abs

Sun: OFF


Week 4

Mon: PUB- abs first

Tues: Cardio Kicks

Wed: PLB/ PUB abs

Thurs: HIIT/ B&G stretch

Fri: Power Hour

Sat: Drill Max cardio only

Sun: OFF

TIA,
Deanie

 

[deanie]

bumping

Deanie

 

[Fitnessfreak366]

Hi Deanie!
Why are you changing it up with week 4?

I think your rotation looks good. Go as heavy as you can with 4DS and take longer rests if you need to.

 

[deanie]

Thanks Debbie:7

I've never done so little cardio before! I'm a little nervous:+ Usually I will do HIS/LIS cardio together for an hour. Cutting the cardio down to 20-30 min. is drastic for me!!LOL

I changed it up in week 4 because I wanted to add one week of endurance. The following month I will be doing PS for 3 weeks (also going as heavy as I can) and week 4 the same as the above week 4. This way I get a little endurance work in, inbetween. I thought I would need the endurance work to give my body a break with the heavy lifting, and also give me some definition..?

Thanks again
Deanie

 

[Fitnessfreak366]

You must be use to doing tons of cardio, then. You have 3 days of cardio with each week and that is plenty. I think this rotation looks fine.

 

[deanie]

No, I usually do 3 days cardio. But this rotation I have HIS OR LIS not both... and Kickbox OR bootcamp; where usually I do them together for an hour. Different for me!:7 I have done the HIIT on the treadmill though, and thats tough}(

Have a good one!