Oct 07' Back to Heavy

[Cathe Friedrich]

Hi Everyone! Okay, now that we have had some nice time away from heavy training our muscles will respond well to training heavy again. Wait until you see how much you have improved since your last heavy session. As always eat well, drink well, sleep well…..if not your muscles can tell. Enjoy!

WEEK ONE

Mon: Slow & Heavy Back and Chest

Tues: Slow & Heavy Legs

Wed: Step Blast and stretch

Thurs: Slow & Heavy Bi and Tri

Fri: 50 minutes steady state run and Abs only from Butts and Guts (no ball)

Sat: Slow and Heavy Shoulders plus 50 minute indoor or outdoor Bike Ride plus Stretch

Sun: segment one Stretch max



WEEK TWO

Mon: Slow & Heavy Legs/Shoulders

Tues: KPC

Wed: Slow & Heavy Back and Chest

Thurs: Imax 3

Fri: Slow & Heavy Bi & Tri

Sat: 30 minute steady state run plus stretching

Sun: OFF



WEEK THREE

Mon: Gym Style Legs plus 10 minutes of your favorite Ab work

Tues: 60 minute all step workout of choice

Wed: Gym Style Back, Shoulders, Biceps

Thurs: Kick Max

Fri: Ten minutes of your favorite Abs and 30 minute of your favorite stretching

Sat: Gym Style Chest and Triceps

Sun: Imax 2 plus Segment three Core Max



WEEK FOUR

Mon: Off

Tues: Gym Style Back, Shoulders, Biceps

Wed: Gym Style Legs plus ten minutes of your favorite Ab work

Thurs: 50 minutes indoor or outdoor biking plus stretch

Fri: Gym Style Chest and Triceps plus Butts and Guts stability ball abs only

Sat: 60 minute all step workout of choice

Sun: 30 minute interval treadmill or outdoor interval run plus 10 minute abs from Ab Hits plus 10 minute stretching

 

[janiejoey]

Thank you Cathe so very much. I know you are busy and appreciate the time spent in creating a rotation for us.

Janie

The idea is to die young as late as possible

 

[HPLECTRA]

Hi Cathe!

Thank you again for a great rotation! I can fit this into my BFL workout perfectly.:7

Sincerely,

 

[cocob1]

Thanks Cathe.
Yup. You "keep me in line. Somebody's gotta"
Colleen

 

[rgi]

Thanks, Cathe! You always come through for us!!!

 

[LeanneM]

Yeah! I just bought S&H, and can easily incorporate this into the work I've been doing.

Thanks so much, Cathe!

Leanne

 

[M]

Thanks Cathe!

This is EXACTLY what I was hoping for this month!

Linda

 

[melissa0528]

Thanks Cathe!!

 

[Cole7626]

We all know how hectic it is around there right now, so thank you for posting this!
I love heavy so this is great

Nicole

Motivation is what gets you started. Habit is what keeps you going.

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[ckanuckel]

I don't have the slow and heavy series. What can I use instead?
Thanks

 

[babybird]

>I don't have the slow and heavy series. What can I use
>instead?
>Thanks


You can use Pyramid series or Pure Strengh.

 

[FitGirl-ATX]

Thanks, Cathe! We must both be on the same wavelength, as I decided to focus on heavy lifting from now through the new year! Though I won't be using this specific rotation, I'm glad to see you encourage people to focus on and realize the benefits of heavy weight training. You won't get bulky ladies! You'll just get beautifully scuplted muscles, and if you really train hard and eat clean, you will attain the physique that you desire.

Rock on!!!

Your friend in fitness,
FitGirl-ATX

My Blog: http://fitgirlatx.blogspot.com/index.html
Picture Trail URL: http://www.picturetrail.com/gallery/view?username=fitgirl-atx

"I am only competing with the me I have yet to be..."

 

[DeanaMax]

This looks like a fantastic rotation.