xschwarz
Cathlete
This is my first attemp at developing a personal rotation. The focus of this rotation is weight loss and upper body muscle definition. As an endomorph, I will need to do cardio 5-6 days/week and add a pm workout that will focus on an upper body muscle group. Clean eating will be the focus with 1300-1500 cal/day divided into 6 mini meals as best as I can manage.
4/1- Imax 2 SH Biceps/Triceps
4/2- 4 Mile Run SH Shoulders
4/3- KPC SH Back
4/4- LowMax SH Chest
4/5- Rest Yoga or Stretch
4/6- HCE #3 PUB Biceps/Triceps
4/7- Kickmax PUB Shoulders
4/8- 4 Mile Run,200 Walking Lunges PUB Back
4/9- 4 Mile Run,Run Short Hill x 5 PUB Chest
4/10- Imax 2 GS Biceps/Triceps
4/11- Kickmax GS Shoulders
4/12- Rest Yoga or Stretch
4/13- LowMax GS Back/ME Rows
4/14- Imax 3 GS Chest
Week 3 and 4 substitue Low Max with PLB then Legs and Glutes using light weights.
4/1- Imax 2 SH Biceps/Triceps
4/2- 4 Mile Run SH Shoulders
4/3- KPC SH Back
4/4- LowMax SH Chest
4/5- Rest Yoga or Stretch
4/6- HCE #3 PUB Biceps/Triceps
4/7- Kickmax PUB Shoulders
4/8- 4 Mile Run,200 Walking Lunges PUB Back
4/9- 4 Mile Run,Run Short Hill x 5 PUB Chest
4/10- Imax 2 GS Biceps/Triceps
4/11- Kickmax GS Shoulders
4/12- Rest Yoga or Stretch
4/13- LowMax GS Back/ME Rows
4/14- Imax 3 GS Chest
Week 3 and 4 substitue Low Max with PLB then Legs and Glutes using light weights.
