Rotation for Body Building

[vivbc]

Thanks for your suggestions.
I will post my rotation once I make up my mind. I believe there are many options

Many for sure! Enjoy exploring them.

 

[FitSaxe]

Hey everyone, I am retrieving this thread looking for information.

Here is Cathe's May 2022

Hi Everyone! This month we’ll focus on body part specific weight workouts mixed with a couple days of intense cardio. We’ll hit the lower body twice each week, once with a plyometric cardio flare and once with solid heavy weights. Give your all to each weight routine and if you find your body needs a rest day in between please take it. As always, eat well, sleep well and listen to your body. Enjoy!

WEEK ONE

M …Intensity

T … Xtrain Bi’s & Tri’s

W …Cardio Leg Blast

T …XTrain Chest Back & Shoulders

F …Cardio Core Circuit

S …XTrain Legs

S …Off



WEEK TWO

M …Tabatacise

T …Lift it Hit it Back Biceps & Shoulders

W …Lift It HiiT It Legs

T …Lift it Hit it Chest Triceps Shoulders

F …Cardio Supersets

S …Perfect Pump Lower Body

S …Off



WEEK THREE

M …To The Max

T ..:Gym Style Back Shoulders & Biceps

W …Lower Body Blast

T …Gym Style Chest & Triceps

F …Fit Split Mixed Impact Cardio plus Bonus Abs

S …Gym Style Legs

S …Off



WEEK FOUR

M…Crossfire

T …Slow & Heavy Triceps & Biceps

W …Chiseled Lower Body Blast

T …Slow & Heavy Chest & Back

F …Fit Split Shred Cardio plus Bonus Abs

S …Slow & Heavy Legs & Shoulders

S …Off


November 2019 Rotation

Hi Everyone! The November 2019 rotation focuses on strength. In between your strength days you’ll insert solid cardio. Grab a protein shake after each lift for greater benefits. Also (as always) eat clean, drink extra water and sleep soundly!

WEEK ONE

Mon...Gym Style Back, Shoulders & Biceps

Tuesday...Cycle Sweat or solid cardio of choice

Wed...Gym Style Legs

Thurs...Rockout Knockout

Fri...Gym Style Chest & Triceps

Sat... Imax 3

Sun...OFF


WEEK TWO

Mon...Lift It Hit It Back, Biceps, Shoulders

Tuesday...All Out Low Impact Hiit

Wed... Lift It Hiit It Legs

Thurs...Cardio Slam

Fri... Lift It Hit It Chest Triceps & Shoulders

Sat...Step Blast

Sun...OFF


WEEK THREE

Mon...Pure Strength Legs ands Abs

Tuesday...Rock’m Sock’m

Wed...Pure Strength Back,Biceps, Abs

Thurs...Plyo Hiit One

Fri...Pure Strength Chest, Shoulders, Triceps

Sat...Tabatacise

Sun...OFF


WEEK FOUR

Mon...Slow & Heavy Legs & Shoulders

Tuesday...Pedal Power (or any solid cardio workout)

Wed...Slow & Heavy Chest and Back

Thurs...Hard Strikes

Fri...Slow & Heavy Triceps & Biceps

Sat...Cardio Party plus one of the Ab Circuits of choice

Sun...OFF

 

[FitSaxe]

Hi Janie! Good for you for looking for continued progress and success.

Do STS in its entirety.

Take one week off.

Do Gym Styles for one month!

Do the low impact series for two weeks.

Do Four Day Split for one month.

Do Shock Cardio Series for two weeks

Do STS Meso two and Meso three

All the while eat a super clean diet. I tweak the Paleo diet to suit my needs. But basically eat very lean lean, natural, non processed foods, lots of dark green veggies, brown rice, sweet potatoes, quinoa, healthy fruits in small portions, fish, poultry, etc. Water, green tea are my main source of liquids. I throw in some organic 100% pure tart cherry juice for my joints and a great source of antioxidants too.

Hope this helps.

Good Luck!

Hello Cathy,

I have been reading your recommendation above and I want to follow this rotation again.

One question, I would like to add Total workouts for variety.
How can I add/insert them into this rotation?

I am considering the total workout matching the goal. Building muscles, not circuits.

I know you are busy with upcoming projects but I hope you will somehow find time to reply to my request.

Kind Regards,


Nathalie