Debbie S.' Revised Chalene Extreme Rotations

[Waterbabie]

Here are the CLX rotations that Debbie S. came up with.

All the info below is courtesy of Debbie.


Debbie's revised CLX rotation

Burn Phase:

Burn 1-Chest, shoulders, legs
Burn 2-Biceps, triceps, back, legs
Burn 3-Shoulders, legs

Day 1 - Burn 3
Day 2 - Rest
Day 3 - Burn 2
Day 4 - Burn Intervals + Ab Burner Disc 6
Day 5 - Burn 1
Day 6 - Burn it Off + Recharge Disc 5

Push Phase:

Push-3-Back, chest, legs
Push 2-Shoulders, legs
Push 1-Biceps, Triceps, legs

Day 1 - Push 3
Day 2 - Rest
Day 3 - Push 2
Day 4 - Burn Intervals + Ab Burner Disc 6
Day 5 - Push 1
Day 6 - Burn it Off + Recharge Disc 5

Lean Phase:

Lean 3-Chest, Shoulders & minimal Legs
Lean 1-Arms, Legs
Lean 2-Back, Iso Shoulders, Legs

Day 1 - Lean 3
Day 2 - Rest
Day 3 - Lean 1
Day 4 - Burn Intervals + Ab Burner Disc 6
Day 5 - Lean 2
Day 6 - Burn it Off + Recharge Disc 5

My revised maintenance phase:

Week 1:
Lean 3-Chest, Shoulders & minimal Legs
Burn 2-Arms, Bac k, Legs
Push 2-Shoulders & minimal Legs

Day 1 - Lean 3
Day 2 - Rest
Day 3 - Burn 2
Day 4 - Get Lean Intervals + I've Got Abs Disc 7
Day 5 - Lean 2
Day 6 - Fat Burn Challenge Disc 7+ Recharge Disc 5

Week 2:
Burn 1-Chest, Iso Shoulders, Legs
Push 1-Arms, Legs
Lean 2-Back, Iso Shoulders, Legs

Day 1 - Burn 1
Day 2 - Rest
Day 3 - Push 1
Day 4 - Get Lean Intervals + I've Got Abs Disc 7
Day 5 - Lean 2
Day 6 - Fat Burn Challenge Disc 7+ Recharge Disc 5

Week 3:
Push 3-Back, Chest, Legs
Lean 1-Arms, Legs
Burn 3-Shoulders, Legs

Day 1 - Push 3
Day 2 - Rest
Day 3 - Lean 1
Day 4 - Get Lean Intervals + I've Got Abs Disc 7
Day 5 - Burn 3
Day 6 - Fat Burn Challenge Disc 7+ Recharge Disc 5

For cardio, I did add more cardio, mainly a 15-25 minute cardio workout before my CLX strength workouts. Nothing too intense, just enough to break a sweat. I also ran on Tuesdays.

You could switch change the days 4 & 6, too.

[Debbie S.]

Sharon, thank you! It makes it much easier to find.

[mtngoat]

Thanks for posting this. It does look a lot better than the original rotation - odd that Charlene (if she designed the program) didn't optimize it.

I just started CLX today and will be using the revised rotation! Great timing - thanks!

(I think I will be repeating week 1 - I have to get the weight selection / form down before I feel that I am getting the most out of these workouts.)

[shaka02]

Debbie -
Would you please explain why you prefer the revised rotation?
Thanks (from another Debbie!)

/Deb

[Debbie S.]

Hi shaka. I'm part Hawaiian so everytime I see your user name I think of the hang loose sign.

For the 90 day rotation. Even though I love these workouts, I did find that the rotation could be tweaked to make it much better. For the 90 day rotation I spaced the workouts to either give the arms or shoulders a rest. I've copied and I'm pasting why I totally revamped the maintenance phase:

Lean 3-Chest, Shoulders & minimal Legs
Burn 2-Arms, Back, Legs
Push 2-Shoulders & minimal Legs

Week 2:
Burn 1-Chest, Iso Shoulders, Legs
Push 1-Arms, Legs
Lean 2-Back, Iso Shoulders, Legs

Week 3:
Push 3-Back, Chest, Legs
Lean 1-Arms, Legs
Burn 3-Shoulders, Legs

Both week 1 & week 2 have shoulders being worked twice. Week two is the only week that has isolated shoulder work done twice. But, it still kind of balances itself out, because Burn 1 has more posterior delt work than Lean 2. Unfortunately, it has to be this way if you want to do all the workouts in the maintenance phase.

This is how Chalene's schedule looks like:

Week 1:
Burn 1-Chest, Iso Shoulders, Legs
Push 2-Shoulders, & minimal Legs
Lean 1-Arms, Legs

*Shoulders are worked twice
*No back work

Week 2:
Burn 2-Arms, Back, Legs
Push 3-Back, Chest, Legs
Lean 3-Chest, & minimal Legs

*Back and chest are worked twice

Week 3:
Burn 3-Shoulders, Legs
Push 1-Arms, Legs
Lean 2-Back, Iso Shoulders, Legs

*no chest work
*shoulders are worked twice

Week 4:
Burn 1-Chest, Iso Shoulders, Legs
Push 1-Arms, Legs
Lean 3-Chest & minimal Legs

*no back work
*Chest is work twice

[Debbie S.]

Because I didn't proofread my rotation before posting, I needed to point out an oops that I just noticed in the Burn phase. Even though I have the muscle groups right, I inadvertently typed in the wrong numbers. It should read:

Burn Phase:

Burn 1-Chest, shoulders, legs

Burn 2-Biceps, triceps, back, legs

Burn 3-Shoulders, legs