The XTrain Exercise DVD Workouts
I've designed this intense upper body strength
workout to focus on exhausting your chest, back
and shoulder muscle groups with very little rest
between exercises. In order to effectively reduce
the rest needed between exercises, we will be
working in eight rounds. Each round consists of
one set for chest, followed by one set for back,
and finishes up with one set for shoulders. You
will continue to repeat this sequence throughout
your workout but use a different exercise each
time you hit your chest, back and shoulders.
By not repeating any exercise throughout the
program, you eliminate boredom and increase
You'll also see us taking notes
to record our selected weight(s) throughout the
workout and I encourage you to do the same.
This way, the next time you do the workout you
can make it even more effective!
Here is how the program works: You'll need to
use heavy weight(s) in this XTrain workout and
do between 10 and 16 reps for each exercise. I
suggest first trying a weight that is about 70%
of your one rep max and make adjustments
as needed. Keep in mind if you can easily do
16 reps for any exercise you should select a
higher weight the next time you do this workout.
Likewise, if you can't do at least eight reps you
should consider lowering your weight.
Finallyand I cant stress this enoughin order for this
workout to be effective, you need to select a
weight and resistance tube that challenges you
for each and every exercise while still maintaining
Warm Up.............. 5:16
100 Rep Challenge Lateral Raises........................ 7:35