In order to effectively reduce the rest needed between exercises in Xtrain Bi’s and Tri’s we’ll be working in rounds, nine to be exact. Each round consists of one set for Biceps , followed by one set for triceps. And you’ll continue to repeat this sequence throughout your workout using a different exercise for every round. By not repeating any exercise throughout the program we eliminate boredom, increase mental awareness and stimulate muscle fiber recruitment from a surplus of angles.
Ok, so let me tell you how this program works? You’ll need to use heavy weights in this XTRAIN arm workout and do between 10 to 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. 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 8 reps you should consider lowering your weight. In order for this workout to be effective, you need to select a weight and resistance tube that challenges you for every exercise while still maintaining good form. You’ll see us taking notes to record our weights and I encourage you to do the same. This way, the next time you do the workout you can make it even MORE effective!