Hi Paulababy & Tricia,
I don't know how helpful my plan will be for you, but I thought I would post it since you haven't gotten any other suggestions. I just copied and pasted it from my check-in. So far, I've selected a weight that I can complete 9-11 reps for the exercise. Maybe it will give you some ideas.
My Pre-STS Rotation:
I’ve changed my plan a couple of times, but I think I’m going to stick to this version. I may switch out some of the cardio to a brisk 20 minute walk if I need to save on time.
I’m using the Gym Styles for company when figuring out my 1RM and I’m using the 4DS for my workouts.
For the 1RM, I’ll use the mix and match menu and do 1 set per exercise (of course I'll stick to the 1RM test guidelines). Most of the GS exercises are what I need, but I may modify the exercises a bit if needed.
I’ll start the 1RM days with the exercises listed * and then continue with my daily workout.
I did some assorted leg exercises last week. Mostly, they were the odds & ends and the paper plate exercises. The remaining exercises should represent everything else I need in order to fill out my workout cards. I also think the 4DS will help in gaining any other 1RM information that I may need.
Week 1
S- GS Shoulders (1RM*) & 4DS HIS, Chest, Back
DB OH press (seated)*
DB lateral raise (long & bent)*
M- B&G (1RM* 1st part of overall legs pm), B&G abs, & Bodystrikes (1&2)
Sit N Stands*
Leg Press*
DL w/ wt under toes*
Walking lunges*
T- GS Shoulders (1RM*) & 4DS KB & Biceps, Triceps
Standing front raise (& incline)*
W- B&G (1RM* 1st part of overall legs pm), & Bodystrikes (3 & 4)
One leg squats*
Squats*
Lunge squat combo*
(add) Wall Squats*
TH- GS Shoulders (1RM*) & Abs & PU (plus pull ups)
DB rear flys (modify to prone position on step)*
Upright rows*
(add) BB front press*
F- PS5
S- B&G Abs & Yoga
Week 2
S- TM w/ vest + 4DS Chest, Back & Shoulders
M- 4DS Legs (1RM*), Abs, & Bodystrikes (1 & 2)
Squats heels raise*
DL on step*
Plie squats*
Leg press*
Low plane lunges*
T- GS Triceps & Biceps (1RM*) & 4DS LIS
Flat bench BB triceps extension*
DB Standing OH ext. (1 arm)*
DB cross body kickbacks*
DB double arm kickbacks*
BB curls (standing- narrow grip)*
DB curls (seated)*
Seated concentration curls*
DB Hammer curls (incline)*
W- 4DS Legs (1RM*), Abs & Bodystrikes (3 & 4)
Leg press outer thigh lift*
Outer thigh with band
Squats*
(add)1 leg DLs*
TH- GS Triceps & Biceps (1RM*) & 4DS HIS
Seated double arm overhead ext. on SB*
Side leaning ext. on SB*
DB one arm kickbacks*
BB curls (standing- wide grip)*
DB Hammer curls (standing)*
Reverse DB curls*
(add) Preacher curls on SB*
(add) Seated quarter stop curls both arms*
F- PS4
S- Abs & Yoga
Week 3
S- TM w/vest & 4DS Biceps, Triceps, Shoulders
M- GSL (1RM*) & Bodystrikes (3 & 4)
BB squats*
-narrow
-wide
Front lunges*
Rear lunges*
T- GS Chest & Back (1RM*) & CM
DB Bench press*
DB Chest flys*
BB Close grip bench press*
DB rows*
BB rows*
(add) Horizontal rows (both)*
W- GSL (1RM*) & Bodystrikes (1 & 2)
BB DL (toes elevated)*
Slow motion lunges (may change to Static lunges)*
Calf raises*
(add) Side lunges*
TH- GS Chest & Back (1RM*) 4DS KB
DB incline bench press*
DB Incline chest flys*
DB Incline chest fly on stability ball*
1 arm rows*
BB pullovers*
(add) Horizontal rows (1 arm)*
F- PS5 & CM
S- TM w/vest & Yoga
Well that's my plan,
jordan
I'm currently trying to fit in my 1RM tests around my current rotation. I started yesterday, by adding on some bicep 1RM tests after my shoulder workout.
