Below is some of the most intense workout programing available to consumers! It's time to push yourself beyond your own limits with the ultra-intense ATHLEAN ATHLEAN X-TINCTION X-TINCTION Training! Training! As with all A-X training, you can once again expect to be training harder and NOT longer, longer, since with the proper intensity, it becomes nearly impossible to do both! X-TINCTION X-TINCTION Training Training is all about not just working out TO failure but THROUGH it in order to ensure that you've reached every possible muscle fiber and given your body a reason to adapt and respond to the stimulus you provided. With the type of effort put forth in your workouts this week (combined with all important recovery between workouts), you should expect to return for each new workout as a bigger, stronger, stronger, more explosive version of the person you were when you completed your last rep last workout. Utilizing not just drop sets but also exercise de-loading progressions progressions (to allow a fatigued muscle to continue to perform beyond what you even dreamed you were capable), X-TINCTION Training Training provides a whole new level of intensity to your typical "extended sets" technique and takes you one step closer to your goal physique. Your task is quite simple...survive! To ensure that you do, be sure to follow the rules of "X-TINCTION" "X-TINCTION" Training. Training. You You will be presented presented with a series series of 4 exercises exercises per muscle group group in descending descending order of difficulty, each with a rest time and an "X-TINCTION NUMBER". You job is to complete the specified number of reps using a weight that would cause you to reach failure in that given rep range (starting with exercise 1), rest the specified time and repeat. You You will repeat this until you are no longer able to complete the number of reps equal to or greater than the X-TINCTION NUMBER". NUMBER". When this happens you then rest 1 minute and move onto the next exercise in the list and repeat for as many rounds as you can until you can no longer perform as many reps or greater as noted for the "X-TINCTION NUMBER. You continue to move down the list until you are at your final exercise and reach extinction. At this point the workout will end and you will have reached an intense muscle failure capable of sparking all new gains! This is to be followed by the second muscle group in the day in the exact same manner. You may rest up to 3-5 minutes between muscle groups. CHECK OUT YOUR ATHLEANONLINE PORTAL FOR THE FULL WALKTHROUGH VIDEOS. NOT IN THE PORTAL? Upgrade to AX2 today and get instant access: http://athleanx.com/ax-2
XTINCTION 2.0
CHEST ELEVATOR PUSHUPS
Rep Target Failure.
XTINCTION NUMBER
3
Rest 30 Second Between successful attempts.
SUPERMAN PUSHUPS
Rep Target Failure.
5
Rest 30 Second Between successful attempts.
FLAT DB THUMBS UP PRESS
Rep Target 10-12
5
Rest 30 Second Between successful attempts.
DECLINE SPIDERMAN PUSHUPS
Rep Target Failure. Rest 30 Second Between successful attempts.
ARMAGEDDON SET: 100 PUSH UPS IN 3MIN
5
XTINCTION 2.0
TRICEPS
XTINCTION NUMBER
UPRIGHT TRICEPS DIPS
Rep Target 10-12
5
Rest 30 Second Between successful attempts.
BENCH DIPS
Rep Target Failure.
5
Rest 30 Second Between successful attempts.
LYING DB TRICEPS XTENSION
Rep Target 10-12
5
Rest 30 Second Between successful attempts.
BODYWEIGHT TRICEPS EXTENSION
Rep Target Failure. Rest 30 Second Between successful attempts.
ARMAGEDDON SET: 100 DIAMOND CUTTER PUSHUPS IN 3MIN
3
XTINCTION 2.0
BACK CHIN UPS
Rep Target Failure
XTINCTION NUMBER
3
Rest 30 Second Between successful attempts.
ZEUS ROWS
Rep Target 12-15.
7
Rest 30 Second Between successful attempts.
DB LAT PULLOVER
Rep Target 10-12
5
Rest 30 Second Between successful attempts.
BENT ROW
Rep Target 10-12.
5
Rest 30 Second Between successful attempts.
ARMAGEDDON SET: 75 INVERTED CHIN UPS ROW FEET ON THE FLOOR IN 3 MIN
XTINCTION 2.0
BICEPS BARBELL CURL
Rep Target 10-12
XTINCTION NUMBER
3
Rest 30 Second Between successful attempts.
BICEPS CLOSE GRIP ROWS
Rep Target Failure.
3
Rest 30 Second Between successful attempts.
FIELDER CURLS
Rep Target 10-12
5
Rest 30 Second Between successful attempts.
LIP BUSTERS
Rep Target Failure. Rest 30 Second Between successful attempts.
ARMAGEDDON SET: 130 TUBING CURLS IN 3 MIN
5
XTINCTION 2.0
QUADS / HIPS
XTINCTION NUMBER
DB BULGARIAN SPLIT SQUAT HOPS
Rep Target 8-10 Each Leg
5
Rest 30 Second Between successful attempts.
DB FRONT SQUAT
Rep Target 10-12.
5
Rest 30 Second Between successful attempts.
ALT. HIGH BOX STEP UP
Rep Target Failure Each Leg
5
Rest 30 Second Between successful attempts.
ROCKET JUMPS
Rep Target 30 seconds. Rest 30 Second Between successful attempts.
ARMAGEDDON SET: 100 BODY WEIGHT FULL SQUAT SQUAT IN 3 MIN
10 SECONDS
XTINCTION 2.0
HAMSTRINGS / GLUTES
XTINCTION NUMBER
DB RDL
Rep Target 10-12 Each Leg
5
Rest 30 Second Between successful attempts.
DB / KETTLEBELL SWINGS
Rep Target 10-12.
5
Rest 30 Second Between successful attempts.
GLUTE HAM RAISE
Rep Target Failure
3
Rest 30 Second Between successful attempts.
SINGLE LEG BRIDGE ISO HOLD
Rep Target 30 seconds. Rest 30 Second Between successful attempts.
ARMAGEDDON SET: 75 MARCHING LONG LEG BRIDGES IN 3 MIN
10 SECONDS
XTINCTION 2.0
SHOULDERS CHEAT LATERALS
Rep Target 8-10 Each arm
XTINCTION NUMBER
3
Rest 30 Second Between successful attempts.
JACK HAMMERS
Rep Target 12-15.
6
Rest 30 Second Between successful attempts.
SEESAW PRESS
Rep Target 10-12
5
Rest 30 Second Between successful attempts.
THRUSTERS
Rep Target 8-10. Rest 30 Second Between successful attempts.
ARMAGEDDON SET: 50 PIKE PUSHUPS IN 3 MIN
5
XTINCTION 2.0
ROTATOR CUFF TUBING REVERSE “X” FLYS
Rep Target 10-12
XTINCTION NUMBER
5
Rest 30 Second Between successful attempts.
W RAISES
Rep Target Target 12-15. 12-15 .
7
Rest 30 Second Between successful attempts.
SCARECROWS
Rep Target 12-15
7
Rest 30 Second Between successful attempts.
TUBING STEPAWAYS STEPAWAYS
Rep Target Failure. Rest 30 Second Between successful attempts.
