Hi, I'm thinking I've seen a similar rotation before, but here it is anyways. I havent timed it out yet, so I dont know how long each workout is, and this is definitely a rotation that's easier if you have S&H on dvd. It's basically 4 total body workouts, but I havent really incorporated them into a specific rotation yet, just a variation to the straight forward S&H routine. For each rotation you do one set of each exercise listed in that order and then repeat the cycle a total of 2-3 times depending on how many sets you want to do.
Workout #1
-barbell squats
-flat bench press
-dumbell row
-overhead shoulder press
-dumbell curl
-overhead tricep extension
Workout #2
-static lunge
-dumbell pullover
-front raise
-side lateral raise
-hammer curl
-lying tricep extension
Workout #3
-plie squat
-incline bench press
-deadlift
-posterior delt raise
-barbell curl
-kickbacks
Workout #4
-incline fly
-dumbell rows
-overhead press
-dumbell curls
-dips
-calf raises
I was thinking maybe cardio and abs on alternate days. Maybe doing each routine for a month like 2-3 times per week, or week #1 do workout 1 and 2, then workout 3 and 4 week #2 and alternating that way.
Stacy
Workout #1
-barbell squats
-flat bench press
-dumbell row
-overhead shoulder press
-dumbell curl
-overhead tricep extension
Workout #2
-static lunge
-dumbell pullover
-front raise
-side lateral raise
-hammer curl
-lying tricep extension
Workout #3
-plie squat
-incline bench press
-deadlift
-posterior delt raise
-barbell curl
-kickbacks
Workout #4
-incline fly
-dumbell rows
-overhead press
-dumbell curls
-dips
-calf raises
I was thinking maybe cardio and abs on alternate days. Maybe doing each routine for a month like 2-3 times per week, or week #1 do workout 1 and 2, then workout 3 and 4 week #2 and alternating that way.
Stacy