rotation---what do you think?

[deanie]

Hi all,
I am finding great results from doing an upper /lower body split and one full body workout each week. With that in mind, I have worked up the following rotation. Any and all input would be appreciated.

Do you think it makes sense to change the pyramids the way I stated at the top? or should I just do them "as produced"?

FYI:::
I am only going to do abs 2X a week doing the ab mish mosh below.
I am doing only interval or intense short cardio. I am begining to find less is more with cardio and ab work.
Okay, here is the rotation....
TIA

Rotation:::
For the pyramids follow the following routine:
12 reps (light weight)
10 reps (heavy weight)
8 reps (heavier weight)
6 reps (heaviest weight)
12 reps (original light weight)

No abs with PUB or full body workouts

**Abs: CTX kickbox planks and supine planks
4DS kickbox thru to oblique work
Side plank – hold for 1 minute each side

WEEK ONE:
Mon: PUB
Tues: 4DS BC cardio only and abs**
Wed: PLB
Thurs: 4DS HIS cardio only
Fri: PH
Sat: HIIT and abs**
Sun: Off

WEEK TWO:
Mon: PUB
Tues: CTX step and intervals cardio only and abs**
Wed: PLB
Thurs: 4DS kickbox cardio only
Fri: ME
Sat: HIIT and abs**
Sun: Off

WEEK THREE:
Mon: PUB
Tues: DM cardio only and abs**
Wed: PLB
Thurs: CTX 10-10-10 cardio only
Fri: PH
Sat: HIIT and abs**
Sun: Off

WEEK FOUR:
Mon: PUB
Tues: 4DS bootcamp cardio only and abs
Wed: PLB
Thurs: 4DS LIS cardio only
Fri: ME
Sat: HIIT and abs
Sun: Off


Thanks

 

[Fitnessfreakk366]

Deanie, good rotation! I like it a lot and I like how you are doing the Pyramids. Give it a try and I'd be interested in your results. Nice job!

 

[deanie]

Thanks Debbie

I'm excited to try it-- I'm going to start on the 17th- I'll keep you posted!!

 

[deanie]

keeping you posted

Hey Debbie

Happy Holidays!
Just wanted to keep you posted about the above rotation.

I love it!!! I saw great results and am extending it for 2 more weeks. My legs are really solid and my arms are more cut than when I was lifting really heavy. (I've got a V shape in my arms) I was also happy to be able to increase my weights each week using my plate mates. Except for biceps I couldn't up my weights there at all- I started at 10-12-15-20-10 and I haven't been able to up the weights. 6 reps of hammer curls and 6 reps of reg. curls at 20# seems to be my max!! Although, next week I was thinking of doing a single platemate on the 20's and see how it goes- nervous about that.... I'm pretty sure I won't be knocking out 6 reps though....LOL
Instead of PH or ME, I ended up doing Providence or The Empire State kettle bell workouts.

I hope you have a wonderful holiday and New Years if I don't "talk" to you.
Thanks again for all your imput!!

 

[kgalas]

Hey Deanie,

This looks like just what I was looking for! I just finished a muscle building rotation using the GS, SH, and PS and was debating what to do this morning when I saw your post. I can't wait to try it out. Thanks for posting it

 

[LaughingWater]

Cool rotation, and thanks for the update. I'm going to add this to my list of future rotations!

 

[deanie]

Great!!

I hope you gals enjoy it!!!!

 

[teddy16410]

Congrats on your success thus far Deanie! I am taking your pyramid idea & continuing with my GS but selecting 2-3 exercises & lifting in this manner...Sounds great!

 

[Fitnessfreakk366]

Thanks for the update Deanie. I'm glad you are seeing results from it!! And nice job increasing your weight. You go girl!

 

[gogigi]

When you do 4DS BC in week one day 2 after a weight day, are you doing the cardio only? TIA!

 

[deanie]

Yes, cardio only