Fitnessfreak366
Cathlete
Made up a new rotation for those of you who want to build up good muscle mass and get good definition as well.
One word of caution: while doing the first week using S&H and Power Hour workouts, you have to really switch gears when you go from doing slow and heavy reps to endurance reps. Be careful and go light when you get the Power Hour. Use as heavy a weight as you can doing S&H. Same goes for the rest of the weeks rotation, although going from PUB to MM isn't that big of a change, but you can try to increase your weights with PUB a bit and try to go to failure by the time you get the the heaviest weights and 8 reps. The first workout for each body part should be as heavy as you can go - but always listen to your body and be safe.
I would plan for at least an hour and 20 minutes for each workout, I didn't have time to figure out exact times on these.
WEEK #1:
Day 1: a.m. S&H Chest only/Power Hour Chest only, Coremax #1; p.m.
yoga of choice.
Day 2: S&H Back only (do supermans, prone planks & supine planks
after PH), PH Back only, Cardio & Weights step only premix.
Day 3: S&H Shoulders only/PH Shoulders only, abs from Kick, Punch &
Crunch.
Day 4: a.m. S&H Tri's only/PH Tri's only, 10-10-10 cardio only; p.m.
Yoga of choice.
Day 5: S&H Bi's only/PH Bi's only, Step Blast premix doing Combo 1,
3 & Challenge (44 min.)
Day 6: S&H Legs only/PH Legs only
Day 7: REST or Stretch Max #1
WEEK #2:
Day 1: Pyramid Upper Body Chest only/Muscle Max Chest only, PUB Back
only/MM Back only, Step, Jump & Pump abs.
Day 2: IMAX 2, 1 hour yoga of choice (split these up, do either or
in a.m. and p.m.)
Day 3: PUB Shoulders/MM Shoulders, Coremax #3 (easy day, in prep for
tomorrow workout.)
Day 4: Step Blast/SJ&P Premix: Step & Hi/Lo (90 min.); yoga in p.m.
Day 5: PUB Tri's/MM Tri's, PUB Bi's/MM Bi's; All Step Abs & Power
Hour Abs (this is a great combo and its on Ab Hits if you
have it)
Day 6: PLB Legs standing only/MM Legs only premix/PLB Floorwork;
p.m. yoga of choice - you will need it!
Day 7: REST!
WEEK #3:
Day 1: Gym Style Chest only/MIS Chest only; Rhythmic step section
#1, #2, #3 (no step challenge).
Day 2: GS Back only/MIS Back only, ME abs; yoga in p.m.
Day 3: GS Shoulders only/MIS Shoulders only, CTX Kickbox cardio only.
Day 4: GS Tri's only/MIS Tri's only, Coremax #2; yoga in p.m.
day 5: GS Bi's only/MIS Bi's only, Low Max step premix sections #1-
#4.
Day 6: GS Legs, Cardio & Weights abs & CTX Kickbox abs
Day 7: REST or Stretch Max #3
WEEK #4:
Day 1: Pure Strength Chest only/Body Max Chest only, PS Back only/BM
Back only, abs from PS Back, Bi's & Abs; p.m. yoga of choice
Day 2: Hardcore Extreme High/Low Intervals (73 min.)
Day 3: PS Shoulders only/BM Shoulders only, abs from MM
Day 4: Kick Max; p.m. yoga of choice
Day 5: PS Tri's only/BM Tri's only, PS Bi's only/BM Bi's only, abs
from PUB
Day 6: PS Legs & Abs; p.m. yoga of choice
Day 7: REST & Recovery!
Enjoy!
One word of caution: while doing the first week using S&H and Power Hour workouts, you have to really switch gears when you go from doing slow and heavy reps to endurance reps. Be careful and go light when you get the Power Hour. Use as heavy a weight as you can doing S&H. Same goes for the rest of the weeks rotation, although going from PUB to MM isn't that big of a change, but you can try to increase your weights with PUB a bit and try to go to failure by the time you get the the heaviest weights and 8 reps. The first workout for each body part should be as heavy as you can go - but always listen to your body and be safe.
I would plan for at least an hour and 20 minutes for each workout, I didn't have time to figure out exact times on these.
WEEK #1:
Day 1: a.m. S&H Chest only/Power Hour Chest only, Coremax #1; p.m.
yoga of choice.
Day 2: S&H Back only (do supermans, prone planks & supine planks
after PH), PH Back only, Cardio & Weights step only premix.
Day 3: S&H Shoulders only/PH Shoulders only, abs from Kick, Punch &
Crunch.
Day 4: a.m. S&H Tri's only/PH Tri's only, 10-10-10 cardio only; p.m.
Yoga of choice.
Day 5: S&H Bi's only/PH Bi's only, Step Blast premix doing Combo 1,
3 & Challenge (44 min.)
Day 6: S&H Legs only/PH Legs only
Day 7: REST or Stretch Max #1
WEEK #2:
Day 1: Pyramid Upper Body Chest only/Muscle Max Chest only, PUB Back
only/MM Back only, Step, Jump & Pump abs.
Day 2: IMAX 2, 1 hour yoga of choice (split these up, do either or
in a.m. and p.m.)
Day 3: PUB Shoulders/MM Shoulders, Coremax #3 (easy day, in prep for
tomorrow workout.)
Day 4: Step Blast/SJ&P Premix: Step & Hi/Lo (90 min.); yoga in p.m.
Day 5: PUB Tri's/MM Tri's, PUB Bi's/MM Bi's; All Step Abs & Power
Hour Abs (this is a great combo and its on Ab Hits if you
have it)
Day 6: PLB Legs standing only/MM Legs only premix/PLB Floorwork;
p.m. yoga of choice - you will need it!
Day 7: REST!
WEEK #3:
Day 1: Gym Style Chest only/MIS Chest only; Rhythmic step section
#1, #2, #3 (no step challenge).
Day 2: GS Back only/MIS Back only, ME abs; yoga in p.m.
Day 3: GS Shoulders only/MIS Shoulders only, CTX Kickbox cardio only.
Day 4: GS Tri's only/MIS Tri's only, Coremax #2; yoga in p.m.
day 5: GS Bi's only/MIS Bi's only, Low Max step premix sections #1-
#4.
Day 6: GS Legs, Cardio & Weights abs & CTX Kickbox abs
Day 7: REST or Stretch Max #3
WEEK #4:
Day 1: Pure Strength Chest only/Body Max Chest only, PS Back only/BM
Back only, abs from PS Back, Bi's & Abs; p.m. yoga of choice
Day 2: Hardcore Extreme High/Low Intervals (73 min.)
Day 3: PS Shoulders only/BM Shoulders only, abs from MM
Day 4: Kick Max; p.m. yoga of choice
Day 5: PS Tri's only/BM Tri's only, PS Bi's only/BM Bi's only, abs
from PUB
Day 6: PS Legs & Abs; p.m. yoga of choice
Day 7: REST & Recovery!
Enjoy!
