New: Bodybuilding/ Cardio Rotation

S

Sekcy_Gymnast

Cathlete
Hey everyone,
I know I made like 2 other bodybulidng and cardio rotations but they haven't been doing quite the trick. Sometimes it feels like too little or too much or not enough of this and so on. So I came up with a new one that I think would work better for me, and just wanted to share it with all of you. Still working 2 muscles a day mixed with cardio 3-4 times a week.

WEEK 1
MONDAY: Legs & Shoulder work + Cardio
S&H Legs & Shoulders entire workout + 35 minute cardio (preferably a job)

TUESDAY: biceps & Abs (no cardio)
S&H Biceps + Gym Style Biceps (go as heavy as possible, but with good form on both) segement 3 core max + 250 fairly slow sit-ups

WEDNESDAY: Triceps & Back + Cardio
GS Triceps and GS Back + 35-40 minute Jog

THURSDAY: Legs & Abs (no cardio)
GS Legs floorwork + Legs & Shouders leg work only + 350 fairly slow sit-ups.

FRIDAY: Biceps & Chest (no cardio)
GS back, biceps, abs bicep work only (skip wrist curls) + GS Chest & S&H Chest.

SATURDAY: OFF (segement 3 stretch max, OPTIONAL)

SUNDAY: Full Body workout
Boot Camp or HSC or HSTA. Go as heavy as possible w/ good form for weight training. This counts as muscle training + Cardio

WEEK 2 would just be only 3 days of cardio 35-40 minutes long taking a day off inbetween each.
 
Hi. Your rotation is giving me some unique ideas, I've been looking for something new. I was curious...any particular reason you decided to work biceps hard twice per week? Just personal preference??

Thanks!
 
I forgot to add that in my rotation. Thanks for pointing that out! I ment to say for week 2 to do only 3 days of carido AND work a different muscle 2 times that week, not including abs. For example, maybe triceps for week 2 cause you already did biceps. Just so you can really work the muscle and really focus on it}(

Good Luck,

~Adri;-)
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Thanks for the answer, Adri! I'll post my rotation whenever I get it done, lol. I have some knee issues so it's always a struggle making a balance btwn moderate leg work and cardio that isn't too high impact yet still intense enough to break a sweat and see some results.

Thanks again!
 
I agree w/the knee issue. I love Cathe's videos, they are the only workouts I do besides walking - I've even lowered my step to just the step itself and I keep having achy knees. I've gone to the sports ortho but he thinks I'm fine. I'm ready for an MRI. Anyway, I try to keep it low key but it's really hard to take any part of the workout out. Any suggestions for rotations that will still be an awesome workout (that would still keep my fitness level where it is)?
 
I'm working on one Tina...keep checking back, I hope to get one posted in the next few days, but I have to work all weekend so we'll see!
 
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