Okay. Let's call this one "Tank Top Rotation, Slow & Heavy version:
This is what I have been doing for the last two weeks. I will do it another two and then switch back to Pure Strength.
Day 1: S&H Chest/back, cardio
Day 2: S&H Legs
Day 3: S&H Shoulders, Triceps, Biceps, cardio
Day 4: Kickbox or other cardio
Day 5: Cardio
Day 6: Choice of Power Hour or MIS (see note below)
Day 7: Rest.
Right now I am interested in working all body parts two times per week. This is different than the original Tank Top rotation which works all body parts twice and an extra day for shoulders, biceps, triceps.
NOTE:
However, day 6 can be anything you need it to be. If you want to concentrate more on the arms, you can substitute in CTX upper body parts or PS upper body parts. For example, you could insert all the PS upper body routines in one sitting. If you wanted to include legs, use the leg portion from MIS at the beginning of your workout. It is not very long and hits just about everything. Or you can use this day to work only on the body parts you are trying to improve the most.
I believe that Slow and Heavy is just so intense that if you wanted to work, for example chest and back only once per week with it, you will be okay and will not suffer any strength losses. I can only do this for a few weeks though. I miss my Pure Strength too much. I have been doing the original Tank Top Rotation for twelve week stretches, then two to four weeks of the above, then back for another twelve weeks.
I do abs 4 to 5 times per week in addition.
Also, I try to do cardio 3 to 4 times per week, with at least one day of kickbox. For me, the rest is usually step bench because it is what I like the most. Depending on how much time I have, I either use the kickbox or step portions of CTX when I have less time and the full size Cathe cardios when I have more time (and strength).
Marlene
