Roxie 1965
Cathlete
Just finished my workout definetly not ready for 12s or 10s on shoulder work. Did 4ds shoulders, 4ds LIS cardio only and the stretch. Should have done abs but didn't realize it until after I was done.
Fitnessfreak's December Rotation for 12/3
- Thread starter Fitnessfreakk366
- Start date
Sonya Arellano
Cathlete
SHOULDERS
Round 1
Seated Overhead Press Pyramid sets: 10's/12's/15's/20's with 16/12/10/6 reps
Repeat. The 6 reps w/20's was tough!!!!!!!!!
Round 2
Alternate Overhead Press: 15's - 3 sets/4 reps
superset w/
Dumbbell Upright Rows: 20's - 12 reps
Repeat.
Round 3
Lateral Raises: 10's for all sets. 8 reps (long lever); 2nd set of long lever; bent arm.
Round 4
Double Trouble: 10's - 8 reps; 8's - 8 reps second set
superset w/
Rear Delt Flyes: 12's - 12 reps
Repeat
Round 5
External Rotation Pulls w/Band: Red (medium) band
Repeat
LIS Abs **Instead of bike manuevers and rockets I did hanging leg raises 10/10/10.
Round 1
Seated Overhead Press Pyramid sets: 10's/12's/15's/20's with 16/12/10/6 reps
Repeat. The 6 reps w/20's was tough!!!!!!!!!
Round 2
Alternate Overhead Press: 15's - 3 sets/4 reps
superset w/
Dumbbell Upright Rows: 20's - 12 reps
Repeat.
Round 3
Lateral Raises: 10's for all sets. 8 reps (long lever); 2nd set of long lever; bent arm.
Round 4
Double Trouble: 10's - 8 reps; 8's - 8 reps second set
superset w/
Rear Delt Flyes: 12's - 12 reps
Repeat
Round 5
External Rotation Pulls w/Band: Red (medium) band
Repeat
LIS Abs **Instead of bike manuevers and rockets I did hanging leg raises 10/10/10.
meowracer
Cathlete
My shoulders are now letting me know they exist!! I am reminding them that they will be puny no more 
Round 1 - 5,8,10,12 repeated with 3,5,8,10.
Round 2 - 10 for seated isolation press first time, then down to 8 for repeat. 10 for both sets of rows.
Round 3 - 8 for first set of standing laterals, then down to 5 for that second set. 8 for bent arms.
Round 4 - 8 for seated front rear raise, 5 for rear isolation flyes.
Green (medium) band for bonus both times - admittedly, I did inch my hands a little further apart the second time around!
My new Harlots came in so I HAD to go for a ride - just did 8 miles but it was a very windy 8. Decided to do some of the abs on the 4DS too.
Round 1 - 5,8,10,12 repeated with 3,5,8,10.
Round 2 - 10 for seated isolation press first time, then down to 8 for repeat. 10 for both sets of rows.
Round 3 - 8 for first set of standing laterals, then down to 5 for that second set. 8 for bent arms.
Round 4 - 8 for seated front rear raise, 5 for rear isolation flyes.
Green (medium) band for bonus both times - admittedly, I did inch my hands a little further apart the second time around!
My new Harlots came in so I HAD to go for a ride - just did 8 miles but it was a very windy 8. Decided to do some of the abs on the 4DS too.
Iris_g1
Cathlete
Hi Debbie & Everyone,
My day 3 check in went well. Here's what I did:
Round 1 - 5, 8, 10, 12
Round 2 - 10 - Isolation press
10 - Upright Rows.
Round 3 - 10 for first set of standing laterals, then down to 8 for the second set.
10 for Bent Arms.
Round 4 - Double Trouble - 8 for seated front rear raise,
5 for rear isolation flies.
2nd time 8's for seated front raise
8's for isolation flies
Here's a question I have. I am not a fan of working out with bands. They seem to bother my shoulders. I did the band part using 5 lb. handweights instead. Do you think this is still effective? I usually substitute dumbbells for bands on all exercises where Cathe uses the band.
My cardio was 35 minutes of kickboxing.
My day 3 check in went well. Here's what I did:
Round 1 - 5, 8, 10, 12
Round 2 - 10 - Isolation press
10 - Upright Rows.
Round 3 - 10 for first set of standing laterals, then down to 8 for the second set.
10 for Bent Arms.
Round 4 - Double Trouble - 8 for seated front rear raise,
5 for rear isolation flies.
2nd time 8's for seated front raise
8's for isolation flies
Here's a question I have. I am not a fan of working out with bands. They seem to bother my shoulders. I did the band part using 5 lb. handweights instead. Do you think this is still effective? I usually substitute dumbbells for bands on all exercises where Cathe uses the band.
My cardio was 35 minutes of kickboxing.
Sunshine1528
Cathlete
Hey, Roselyn.....YOU do the leg workout twice tomorrow and let us all know how you feel!
Gayle
LOL Gayle !
Had a sore back yesterday so inserted a rest day instead. Also working on the Endo rotation so just finished my 35 min of SB. Fun fun fun. All the jumping got me sweat soaked.
Finally reporting in. And my workout was done by 5:30 am! Somethings wrong there.
Anyway, I'm loving this rotation. I like weight work anyway 'cause it gives me the best results, but I never would have done doubles of a workout on my own. Nor would I have thought of it - ever!! It is also fun knowing you all are out there doing the same thing.
Anyway, I'm loving this rotation. I like weight work anyway 'cause it gives me the best results, but I never would have done doubles of a workout on my own. Nor would I have thought of it - ever!! It is also fun knowing you all are out there doing the same thing.
nspire
Cathlete
Hi Ladies,
I completed my shoulder workout along w/60 minutes on the eliptical at the gym. I put in abs also. I got a really good burn but am experiencing a clicking in my left shoulder(no pain). Do any of you know what this may mean. I was wondering if my body is out of alignment or something.
Debbie, thanks for doing this for us. I can't tell you how much I look forward to my workouts each day.
I completed my shoulder workout along w/60 minutes on the eliptical at the gym. I put in abs also. I got a really good burn but am experiencing a clicking in my left shoulder(no pain). Do any of you know what this may mean. I was wondering if my body is out of alignment or something.
Debbie, thanks for doing this for us. I can't tell you how much I look forward to my workouts each day.
Shoulders 4ds
Hi everyone. I workout in the am but didnt get a chance to post and was busy in the pm. Got home right at bed time. Glad to see all are hanging in there. I completed the shoulders workout and went ahead and did the calves and abs part of that too since I didn't do them on Monday.
I am really feeling my shoulders actually I was really feeling them by yesterday evening. I also still feel Monday's workout as well. I am off to do the legs workout this am. I got up a little late so I hope I finish in time to get ready for work may have to cut short otherwise.
Hi everyone. I workout in the am but didnt get a chance to post and was busy in the pm. Got home right at bed time. Glad to see all are hanging in there. I completed the shoulders workout and went ahead and did the calves and abs part of that too since I didn't do them on Monday.
I am really feeling my shoulders actually I was really feeling them by yesterday evening. I also still feel Monday's workout as well. I am off to do the legs workout this am. I got up a little late so I hope I finish in time to get ready for work may have to cut short otherwise.