Cathe Friedrich's XTrain: Burn Sets DVD

Two workouts: one targets your chest, shoulders and back; the other works your biceps and triceps. Both programs maximize results with “burn sets” — a very precise, very effective sequencing technique. It's four exercise sets per muscle group. The first two are “normal” — ten reps followed by a short rest. The third set is done “to failure” — if you can properly do the full ten reps, you haven't used enough weight (Cathe uses 35 lbs!). That's followed by the burn set — a different routine designed to totally fatigue the identical muscle group. The exercises are all classics like push-ups, supermans, overhead presses, bicep curls and tricep extensions (often with a Cathe-style intensifier).

Requires multiple sets of dumbbells, resistance tubing, a loop band and a step (used as an incline weight bench). ©2012.

This XTrain workout consists of two traditional upper body heavy weight workouts: Chest, Back & Shoulders and Bi-s & Tri-s. This workout also contains options for working individual muscle groups for those of you that want and need a shorter workout. In Burn Sets, you’ll work each muscle group in its entirety before moving on to the next muscle group. You’ll usually do three sets for each exercise with a goal of around 10 reps for your first and second sets. On your third set you’ll always lift to failure. After your third set you’ll do a Burn Set Finisher to really feel the muscles heat up.

You’ll need to use heavy weights in this XTrain workout and I suggest trying a weight that is about 75 to 80% of your one rep max. If your selected weight is too heavy to too light during your first or second set simply grab a more appropriate weight for any remaining sets, making sure that you lift to failure on your third set. Lifting to failure is perhaps the most important requirement for developing strong and toned muscles.