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Part 1: Training Plan

Seated Cable Rows (setup set) (I minute up, then down)


Pull Downs (maximum set) (6 RM do 8)
Pull Downs (minimum set) (30 less than abo!e)
"a#bell P#ea$he# Cu#ls (maximum set) (6 RM do 8)
"a#bell P#ea$he# Cu#ls (minimum set) (30 less than abo!e)
5 minutes pause
"en$h P#ess (setup set) (%minute up & % minute down)
Pe$ De$' (aka Butterflies) (maximum set) (6 RM do 8)
Pe$ De$' (minimum set) (30 less than abo!e)
Pulle( Pushdowns (maximum set) (6 RM do 8)
Pulle( Pushdowns (minimum set) (30 less than abo!e)
)his time, (ou should in$#ease (ou# wei*hts b( + pounds on all exe#$ises, )his sli*htl( in$#eases the intensit( o- the
wo#'out, .*ain / (ou0ll dis$o!e# the st#on* 1pump1 li'e in the -i#st wo#'out, It mi*ht be e!en mo#e p#onoun$ed than in the -i#st
wo#'out, I- (ou onl( *et a mino# pump, o# no pump at all, I ad!ise (ou to o#de# X-Size now , )his would be the ideal solution
-o# (ou, be$ause (ou mi*ht be in need o- a uni2uel( desi*ned st#en*th $($le, 3ou mi*ht be able to in$#ease (ou# ben$h
p#ess b( +0lbs in the next 4 wee's, "ut unless the wo#'out is tailo#ed spe$i-i$all( to (ou# bod(, (ou $ould expe#ien$e a
phase o- sta*nation,
5ow I0ll *o o!e# a -ew pointe#s -o# (ou# wo#'out toda(,,,
%, 6#ite down all (ou# wei*hts and #eps -o# e!e#( exe#$ise, 6ith 7/Si8e, (ou don0t need to wo##( about #e$o#din* an(thin*,
3ou $an $on!enientl( p#int out (ou# plan, $omplete with all wei*hts and wo#'out tips,
9, Cal$ulate the wei*hts -o# the minimum set be-o#e sta#tin* the wo#'out
This program is the real hammer! I never thought something like this was possible. I've
used this program (X-Size) or the last ! weeks and made e"treme gains. #$ weight in%reased
&.' kg ((.( lbs) sin%e I started (while maintaining a %onstant bod$at level). I made
tremendous gains at m$ arms and legs) &%m (*.+ in%hes) and '%m (*.( in%hes). ,eore (while
using another training s$stem)) I thought I -ust had bad geneti%s) but I don't believe that
an$ more...
:annes belon*s to a *#oup o- people with bette# than a!e#a*e *ains, 5ote; 5ot e!e#(bod( a$hie!es these 'inds o- *ains
with this p#o*#am be$ause the#e a#e di--e#ent phases in (ou# bod( de!elopment, I too' this pa#ti$ula# p#o*#am out o- the new
7/Si8e S(stem be$ause it is a mo#e 1all/a#ound1 p#o*#am than the othe#s, <ne se$#et o- *ainin* mus$le is ensu#in* that the
t#ainin* 1dose1 is #i*ht -o# ea$h indi!idual, <nl( a wo#ld $lass pe#sonal t#aine# o# the -ull 7/Si8e s(stem $an dete#mine whi$h
dose (ou# bod( needs -o# maximum *ains,
I don0t want to ma'e un#ealisti$ $laims, <ne pa#ti$ula# pe#son, usin* the -ull X-Size S(stem, sta#ted at %=6 lbs and a-te# 6
wee's wei*hed 9%8,+ lbs> "ut not e!e#(one will be able to expe#ien$e su$h -ast *ains,
I want to stop giving you examples. All I want to say is this: Start using this program and you will feel the difference
within the first worout!
So / let0s *et sta#ted with (ou# se$ond t#ainin* plan,,,
"xplanation: Part Two of the Training Plan
Pa#t )wo o- the t#ainin* plan is simila# to the -i#st t#ainin* plan (ou *ot (este#da(, 3ou should ta'e two da(s o-- a-te# the -i#st
wo#'out, be$ause (ou# bod( needs the time to *#ow, I- (ou exe#$ise too o-ten, (ou will dest#o( all o- (ou# *ains, #our $ody
grows after the worout% not during the worout.
)he $onst#u$tion o- the se$ond plan is the same as the -i#st plan, ?a$h wo#'out be*ins with a 1setup set1 / immediatel(
-ollowed b( a maximum set and a minimum set, )he#e is no pause between the sets, ex$ept the allowed -i!e minute pause
in the middle o- the wo#'out, Sometimes it is not possible to *o o!e# to the next exe#$ise this -ast, -o# instan$e, i- the#e is
someone usin* the next ma$hine, "ut t#( to sta#t the next set as soon as possible,
This time, the workout will feel easier, because the upper body isn't involved so much...
Training Plan: Part Two
@e* P#ess (setup set) (I minute up, then down)
@e* ?xtensions (maximum set) (6 RM do 8)
@e* ?xtensions (minimum set) (30 less than abo!e)
@e* Cu#ls (maximum set) (6 RM do 8)
@e* Cu#ls (minimum set) (30 less than abo!e)
5 minutes pause
<!e#head Dumbbell P#ess (setup set) (I minute up, then down)
Side @ate#al Raises (maximum set) (6 RM do 8)
Side @ate#al Raises (minimum set) (30 less than abo!e)
"ent/o!e# @ate#al Raises (maximum set) (6 RM do 8)
"ent/o!e# @ate#al Raises (minimum set) (30 less than abo!e)
Now - I'll describe a sample workout. Read it over thoroughly - imagine this your workout. If you can't use these
weights today, don't worry. With -!i"e you'll gain strength fast, so e#pect to be able to use these weights very
soon.
Sample &orout
@e* P#ess (setup set)
'll start with the !setup set!. "y one rep ma# is $%& lbs, so will use '%& lbs. Slowly start pressin( the wei(ht up from the
stack. )fter *& seconds the positive part ends. +ow let the wei(ht back down - the whole way to the stack. )fter ,&
seconds, my thi(hs feel like they're (oin( to e#plode. Thirty seconds left - will do it. +o time to lose - head immediately to
the ne#t e#ercise
@e* ?xtensions (maximum set)
take my normal trainin( wei(ht of -.& lbs. start doin( the reps. /ive reps is all can do this time. +ow drop the wei(ht.
@e* ?xtensions (minimum set)
This time fi(ured out the wei(ht before trainin( - subtracted 0&1. will use -&2 pounds. $ reps is all can do. But wait -
there is the static phase - holdin( the wei(ht at peak contraction - hope will survive these %2 seconds - my 3uads seem to
e#plode.
@e* Cu#ls (maximum set)
+o rest - that's almost killin( me. 'll use --& lbs. ' reps are all can mana(e.
@e* Cu#ls (minimum set)
/or this set, 'll use %22lbs. . reps - not to bad - but still have to do the %2 seconds - okay - will (ive my best.
5 minutes pause
love this pause. 4ow - my 3uads look really hu(e.
<!e#head Dumbbell P#ess (setup set)
%&2 lbs per arm is my one rep ma#imum - so will use 2& lbs. Slowly start pressin( the dumbbells up. Si#ty seconds seem
too lon(. t works fine. +ow the ne(ative phase. cannot do this - %-& seconds is too much. did my best - %&& seconds.
+ot too bad.
Side @ate#al Raises (maximum set)
will use '& pounds per arm. * reps - that's all. But no time to rest - immediately start the minimum set.
Side @ate#al Raises (minimum set)
-$ pounds is the ri(ht wei(ht. "y shoulders are burnin(. 2 reps - can't do any more. 5h man - don't like holdin( these
wei(hts up for %2 seconds.
"ent/o!e# @ate#al Raises (maximum set)
*& lbs - a (ood wei(ht. . reps is all can handle - one more set and 'm finished...
"ent/o!e# @ate#al Raises (minimum set)
will use '- pounds. /eels really li(ht. . reps - (ave it my best. %2 seconds to hold the wei(ht - That's all...
t's 6ust like the first workout. But this time my 3uads look outra(euous and my shoulders look like bowlin( balls.
-2 minutes - that's all78 But 'm happy to (et my carb drink...
"pilogue
)his was Pa#t )wo o- (ou# wo#'out s$hedule, 3ou# next wo#'out will be in th#ee da(s, 5ext time, (ou will sta#t o!e# a*ain
with the -i#st t#ainin* plan,
6el$ome to Pa#t )h#ee o- the 7/Si8e P#o*#am, )oda( I want to sha#e some se$#ets with (ou to help optimi8e (ou# wo#'outs,
I ad!ise (ou, "ill, to sta#t o!e# a*ain with Pa#t <ne o- the t#ainin* plan,
Training Plan
Seated Cable Rows (setup set)
Pull Downs (maximum set)
Pull Downs (minimum set)
"a#bell P#ea$he# Cu#ls (maximum set)
"a#bell P#ea$he# Cu#ls (minimum set)
5 minutes pause
"en$h P#ess (setup set)
Pe$ De$' (aka Butterflies) (maximum set)
Pe$ De$' (minimum set)
Pulle( Pushdowns (maximum set)
Pulle( Pushdowns (minimum set)
)his time, (ou should in$#ease (ou# wei*hts b( + pounds on all exe#$ises, )his sli*htl( in$#eases the intensit( o- the
wo#'out, .*ain / (ou0ll dis$o!e# the st#on* 1pump1 li'e in the -i#st wo#'out, It mi*ht be e!en mo#e p#onoun$ed than in the -i#st
wo#'out, I- (ou onl( *et a mino# pump, o# no pump at all, I ad!ise (ou to o#de# X-Size now , )his would be the ideal solution
-o# (ou, be$ause (ou mi*ht be in need o- a uni2uel( desi*ned st#en*th $($le, 3ou mi*ht be able to in$#ease (ou# ben$h
p#ess b( +0lbs in the next 4 wee's, "ut unless the wo#'out is tailo#ed spe$i-i$all( to (ou# bod(, (ou $ould expe#ien$e a
phase o- sta*nation,
5ow I0ll *o o!e# a -ew pointe#s -o# (ou# wo#'out toda(,,,
%, 6#ite down all (ou# wei*hts and #eps -o# e!e#( exe#$ise, 6ith 7/Si8e, (ou don0t need to wo##( about #e$o#din* an(thin*,
3ou $an $on!enientl( p#int out (ou# plan, $omplete with all wei*hts and wo#'out tips,
9, Cal$ulate the wei*hts -o# the minimum set be-o#e sta#tin* the wo#'out
I wish (ou a su$$ess-ul thi#d wo#'out with this plan, )a'e 3 da(s o-- this time, In th#ee da(s, I will email (ou Pa#t Aou# o- the
t#ainin* $ou#se,
6el$ome to (ou# Pa#t Aou# o- the t#ainin* p#o*#am, )oda( (ou# wo#'out will be the same as the wo#'out in Pa#t )wo,
Training Plan
@e* P#ess (setup set)
@e* ?xtensions (maximum set)
@e* ?xtensions (minimum set)
@e* Cu#ls (maximum set)
@e* Cu#ls (minimum set)
5 minutes pause
<!e#head Dumbbell P#ess (setup set)
Side @ate#al Raises (maximum set)
Side @ate#al Raises (minimum set)
"ent/o!e# @ate#al Raises (maximum set)
"ent/o!e# @ate#al Raises (minimum set)
Bust as in the thi#d wo#'out, (ou should in$#ease (ou# wei*hts b( + pounds on an( exe#$ise, )his will sli*htl( in$#ease the
intensit( o- the wo#'out, .*ain / (ou0ll dis$o!e# the st#on* 1pump1 li'e in the se$ond wo#'out, 3ou mi*ht e!en -eel more
pumped,
.-te# this wo#'out, (ou should ta'e 4 da(s o-- be-o#e sta#tin* a*ain with wo#'out numbe# one, 3ou# bod( needs mo#e #est
than be-o#e, be$ause the last 4 wo#'outs we#e !e#( intense, 3ou# mus$les *#ow du#in* the #est da(s, not du#in* the wo#'out
da(s, So (ou0#e onl( *i!in* (ou# mus$les the time the( need to *#ow,
In + da(s, (ou should be #ead( to sta#t a*ain with wo#'out numbe# one,
"elow is (ou# wo#'out s$hedule -o# the next 8 da(s;
4 da(s #est
wo#'out numbe# one
% da( #est
wo#'out numbe# two
3ou0ll *et the next ?mail in 8 da(s, 5ext time, the wo#'out plan *ets a little bit di--e#ent, to sho$' (ou# mus$les a*ain and
-o#$e them to a$hei!e maximum *#owth,
6el$ome to Pa#t Ai!e o- the 7/Si8e P#o*#am, )omo##ow is (ou# next wo#'out, )his time (ou0ll #epeat Pa#t <ne o- the t#ainin*
p#o*#am, "ut then we0ll do somethin* di--e#ent, "ill, (ou# next wo#'out will be in two da(s and (ou0ll #epeat the same wo#'out
(ou use tomo##ow, )hat means, the same wo#'out will be used on two $onse$uti!e da(s,
3ou0#e p#obabl( thin'in*, 1that0s not enou*h #est1, 3ou a#e totall( #i*ht, "ill / that0s not enou*h #est -o# (ou# mus$les, "ut this
time (ou0ll use a little 'nown se$#et / 5eu#omus$ula# Coo#dination, 3ou# mus$les mi*ht be so#e a-te# the -i#st wo#'out
tomo##ow and a*ain in two da(sC but (ou# neu#omus$ula# $oo#dination is on its hi*hest le!el within 94 hou#s, So (ou0ll be
able to use more weight during the second worout ' forcing your muscles to grow even more than $efore,
)his is a !e#( spe$ial te$hni2ue (ou $an onl( use on$e in a while, be$ause (ou# mus$les need time to #e$o!e#, In the next 9
da(s (ou0ll stimulate (ou# uppe# bod( with hi*h intensit( wo#'outs, giving your muscles no choice $ut to grow,
:e#e is the )#ainin* Plan -o# the next two da(s,
Training Plan
Seated Cable Rows (setup set)
Pull Downs (maximum set)
Pull Downs (minimum set)
"a#bell P#ea$he# Cu#ls (maximum set)
"a#bell P#ea$he# Cu#ls (minimum set)
5 minutes pause
"en$h P#ess (setup set)
Pe$ De$' (aka Butterflies) (maximum set)
Pe$ De$' (minimum set)
Pulle( Pushdowns (maximum set)
Pulle( Pushdowns (minimum set)
.-te# the se$ond wo#'out (ou0ll ha!e 4 da(s #est, to *i!e (ou# mus$les the time to *#ow, 3ou0ll *et the next ?mail in 6 da(s,
5ext time the (ou0ll *et the wo#'out plan -o# the lowe# bod( with some mo#e tips,
6el$ome Pa#t Six o- the 7/Si8e P#o*#am, )omo##ow will be (ou# next wo#'out da(, )his time, (ou0ll #epeat Pa#t )wo o- the
t#ainin* plan, Bust as in Pa#t Ai!e, (ou0ll wo#'out usin* the same t#ainin* plan -o# two $onse$uti!e da(s,
)his is a !e#( spe$ial te$hni2ue (ou $an onl( use on$e in a while, be$ause (ou# mus$les need the time to #e$o!e#, "ut in the
next 9 da(s (ou0ll stimulate (ou# lowe# bod( and shoulde#s with su$h hi*h intensit( wo#'outs, that your muscles will have
no choice $ut to grow!,
:e#e is (ou# )#ainin* Plan -o# the next two da(s,
Training Plan
@e* P#ess (setup set)
@e* ?xtensions (maximum set)
@e* ?xtensions (minimum set)
@e* Cu#ls (maximum set)
@e* Cu#ls (minimum set)
5 minutes pause
<!e#head Dumbbell P#ess (setup set)
Side @ate#al Raises (maximum set)
Side @ate#al Raises (minimum set)
"ent/o!e# @ate#al Raises (maximum set)
"ent/o!e# @ate#al Raises (minimum set)
.-te# two da(s o- pe#-o#min* these $onse$uti!e wo#'outs, (ou should ta'e = da(s o--, In -i!e da(s, I will email (ou a
summa#( o- the -ull wo#'out s$hedule, $onsistin* o- the wo#'outs pe#-o#med in the last th#ee wee's, alon* with some ad!i$e
about what (ou should do a-te# -inishin* this wo#'out s$hedule, )his will be #eall( impo#tant -o# (ou, be$ause the wo#'outs
$an0t $ontinue at this pa$e, <the#wise, (ou# mus$le *ains will stop a-te# a -ew wo#'outs,
The X-size Workout Routine, Part 1
By Oliver Wolter
http://www.pssa!."o
This workout routine was ori#inally release$ in %eran.
&very week there are appro!iately '((( new parti"ipants
who )oin this pro#ra. *t is proven to +e e!treely
e,,e"tive an$ +e"ause o, the #oo$ ,ee$+a"k the parti"ipants
"ounity is still #rowin#.
This is a us"le ass +uil$in# "y"le, +ut you "an also
+ene,it i, you are "urrently tryin# to $rop ,at. -our
eta+olis will +urn a treen$ous aount o, "alories.
*t is a part o, the X-.ize +o$y+uil$in# so,tware syste.
-ou/ll see - your ,irst workout is o, short $uration. But
this is a spe"ial hi#h intensity "y"le you "annot use
the whole year aroun$. *t will last 0 weeks, +ut it is
a+le to #ive you a treen$ous #ain in us"le ass.
-ou will #et a #ain o, 1-1( poun$s o, pure us"le
within the ne!t 0 weeks. This trainin# "ourse is
+ase$ on the ost re"ent s"ienti,i" knowle$#e a+out
,i+er type transission. This is not 2)ust +asi"
knowle$#e2. -ou/ll +ene,it o, the ost up to $ate hi#h
te"h se"rets that let you #ain a treen$ous aount o,
us"le. Be prepare$ to $is"over a 2,reakish pup2
within your ,irst trainin# unit. -ou will see your ,irst
results ,ast. *, you are alrea$y involve$ in another
trainin# syste, * a$vi"e you that you take two $ays
o,, prior startin# this trainin# s"he$ule.
.o - let/s #et starte$...
&!planation o, the 3irst Trainin# Plan
The workout always starts with a so "alle$ 2setup set2.
This set is also your war up set. *t sets up your
us"le ,i+ers ,or a!iu #rowth. This 2setup set2
last a+out 1'( se"on$s. The otion $urin# this 2setup
set2 is nearly stati". The otion lasts 4( se"on$s on
the positive an$ 4( se"on$s on the ne#ative part. -ou
ust always +e#in with the positive part o, the otion.
5On pushin# oveents like +en"h presses - the
positive part is always the pushin# part o, the otion-
on pullin# oveents like pull$owns - the positive
part is always the pullin# part o, the otion6. Take an
appropriate wei#ht ,or this setup set. * re"oen$ 1(7
o, your one rep a!iu ,or the spe"i,i" e!er"ise. 3or
e!aple i, the e!er"ise is +en"h press an$ you are a+le
to +en"h press '(( poun$s one tie the optiu
wei#ht ,or the 2setup set2 woul$ +e 1(( poun$s.
8on/t #et "on,use$ i, you $on/t un$erstan$ this the ,irst
tie - later on - * will show you an e!aple workout
that will +e easy to un$erstan$ - so keep rea$in#.
*e$iately a,ter the 2setup set2 ,ollows a 2a!iu
set2. This tie you take a wei#ht, that you woul$
2norally2 use ,or 4-9 repetitions o, the spe"i,i"
e!er"ise. Without a +reak you #o over to the 2iniu
set2. The wei#ht ,or the 2iniu set2 is the wei#ht
,or the 2a!iu set2 inus 0(7. 3or e!aple i, you
are usin# 1(( poun$s ,or the 2a!iu set2 -
you use :( poun$s ,or the iniu set. ;t the en$
o, the iniu set ,ollows a stati" "ontra"tion that
lasts 11 se"on$s.
Trainin# Plan
.eate$ <a+le Rows 5setup set6
Pull 8owns 5a!iu set6
Pull 8owns 5iniu set6
Bar+ell Prea"her <urls 5a!iu set6
Bar+ell Prea"her <urls 5iniu set6
1 inutes pause
Ben"h Press 5setup set6
Pe" 8e"k 5aka Butter,lies6 5a!iu set6
Pe" 8e"k 5iniu set6
Pulley Push$owns 5a!iu set6
Pulley Push$owns 5iniu set6
=ow - * start with an e!aple workout - rea$ it thorou#hly
an$ you/ll easily un$erstan$ how it works. =ow ia#ine
this is your workout. *, you are not a+le to take these
wei#hts to$ay, with X-.ize you/ll #ain stren#th ,ast, so
e!pe"t that you/ll +e a+le to ove these wei#hts really
soon.
&!aple Workout
.eate$ <a+le Rows 5setup set6
* start with the ,irst setup set. >y one rep a! is 0?( l+s,
so * take 1:( l+s ,or the setup set. .lowly * start pullin#
the wei#ht. That/s like slow otion - it looks like * a not
ovin#. ;,ter 4( se"on$s the #rip pushes y +elly. =ow
l let the wei#ht #o +a"k the whole way to the sta"k. *t/s
now @( se"on$s sin"e the set +e#un an$ y +a"k
us"les +urn like hell - 0( se"on$s le,t. The set is over
- it sees like * a #ettin# a hu#e pup. =o tie to lose
- */ve ie$iately to start with the ne!t e!er"ise
Pull 8owns 5a!iu set6
* take y noral trainin# wei#ht o, '@(l+s. * start $oin#
the reps. >y lats ,eel like sprea$in# apart. .even reps
is all * "an $o this tie. =ow */ve to $rop the wei#ht.
Pull 8owns 5iniu set6
Aow u"h is '@( l+s - 0(7B >an - * shoul$ have
"al"ulate$ +e,ore trainin#. * will take '(1 poun$s. 9 reps
is all what * "an $o. But wait - there is the stati" phase -
* hope * will survive these 11 se"on$s.
Bar+ell Prea"her <urls 5a!iu set6
=o rest - that/s alost killin# e. * will take 19( l+s.
Wow - y +i"eps looks hu#e this tie. 4 reps is all * "an
han$le.
Bar+ell Prea"her <urls 5iniu set6
=e!t tie * will really "al"ulate the wei#ht +e,ore startin#
the workout. Cet/s see - 1'1 poun$s sees to +e the
ri#ht wei#ht. : reps - not to +a$ - +ut the 11 se"on$s -
okay - * will #ive y +est.
1 inutes pause
The ,irst pause sin"e start. That were not even 1( inutes
- +ut * ,eel like the workout lasts ,or hours. But y +i"eps
an$ y lats look un+elieva+le hu#e.
Ben"h Press 5setup set6
=ow * ,eel u"h +etter. Cet/s start +en"hpressin#. 04( l+s
is y one rep a!iu - so * will take 19( l+s. */ve to
start with 5positive phase6 pushin# the wei#ht - so */ve
,irst to lay $own the +ar+ell on y "hest. The 4( se"on$s
see to +e lon#. *t works ,ine. =ow the ne#ative phase.
* lower the wei#ht in slow otion. 0( se"on$s to #o - no
that/s not ni"e- 11 se"on$s - * $on/t know i, * hol$ this
another se"on$. Well it worke$ - +ut no tie to rest -
*/ve to #o over to the ne!t e!er"ise
Pe" 8e"k 5aka Butter,lies6 5a!iu set6
* never +elieve$ y pe"s "an look this +i#. * will take
'1( poun$s. Wow - @ reps - that Duite #oo$. But no
tie to rest- */ve #ot to $rop the wei#ht.
Pe" 8e"k 5iniu set6
11( poun$s shoul$ work. >y "hest +urns +ut it is a
#oo$ ,eelin#. 1 reps - ore isn/t possi+le. Oh an - *
alost ,or#et a+out the 11 se"on$s to hol$.
Pulley Push$owns 5a!iu set6
1:( l+s - a #oo$ wei#ht. The tri"eps are alrea$y pupe$
up. Aey - only 4 reps - * a really happy that now
"oes the last set.
Pulley Push$owns 5iniu set6
* will take 1'( poun$s. 3eels really li#ht. But wait - the
?th rep an$ y tri"eps +urns like hell. Two ,urther reps
an$ * a ,inishe$. 11 se"on$s to hol$ the wei#ht E
The X-size Workout Routine, Part '
By Oliver Wolter
http://www.pssa!."o
To$ay * want to start with an a"tual Duote a+out this trainin#
plan to help you #et otivate$. *t/s taken ,ro a %eran
8is"ussion Boar$ with the perission o, the author.
* will translate it ,or you, it/s not 1:1 at every part +e"ause
this Duote is soeties too in,oral F-6 :
Aey ,rien$sG
This pro#ra is the real haerG * never thou#ht that
soethin# like this is possi+le. * use$ this pro#ra 5X-.ize6
the last 0 weeks an$ a$e e!tree #ains. >y wei#ht raise$
?.1 k# 5@.@l+s6 sin"e * starte$ 5with "onstant +o$y,at level6. *
a$e treen$ous #ains at y ars an$ le#s 5?" 51.4 in"hes6
an$ 1" 51.@ in"hes66. Be,ore * thou#ht * have a +a$ #eneti"
pre$isposition, +ut * $on/t +elieve this any lon#er...
Aannes +elon#s to the #roup o, people with +etter than avera#e
#ains. Cook: =ot every+o$y "an ake this kin$ o, #ains with
this plan, +e"ause there are $i,,erent phases in your +o$y
$evelopent. * took this routine out o, the new X-.ize .yste
+e"ause it is ore an all-roun$ wei#ht trainin# "ourse than
others. The e!a"t $ose ,or the in$ivi$ual is one se"ret ,or ,ast
us"le #ains. Only a worl$ "lass personal trainer or the ,ull
X-.ize syste "an $eterine whi"h $ose your +o$y nee$s
,or a!iu #ains. But ore than 1 poun$s you/ll #et with
this trainin# plan. * $on/t want to ake unrealisti" "lais.
There was an user usin# the ,ull X-.ize .yste who starte$
at 1:4 l+s an$a,ter 4 weeks wei#hte$ '19.1 l+s +ut not
any+o$y "an ake this ,ast #ains.
But * want to stop here #ivin# you e!aples. ;ll * want to say
is - really start usin# this pro#ra, you will ,eel the $i,,eren"e
within the ,irst workout.
.o - let/s #et starte$ with your se"on$ trainin# plan...
&!planation o, the .e"on$ Trainin# Plan
The se"on$ trainin# plan is siilar to the ,irst trainin# plan. -ou
shoul$ take two $ays o,, a,ter the ,irst workout +e"ause your
+o$y nee$s the tie to #row. *, you woul$ e!er"ise too o,ten,
you woul$ $estroy all o, your #ains. -our +o$y #rows a,ter the
workout, not $urin# the workout.
The "onstru"tion o, the se"on$ plan is the sae like the ,irst plan.
There is always a setup set - ,ollowe$ +y a a!iu an$ a
iniu set. There is no pause +etween the sets, e!pe"t the
#iven pause in the i$$le o, the workout. .oeties it is not
possi+le to #o over to the ne!t e!er"ise this ,ast, pro+a+ly
there is soeone else usin# the ne!t a"hine, +ut try to #o
over as soon as possi+le. This tie the workout will ,eel
ore easy, +e"ause the upper +o$y is not so u"h
involve$...
Trainin# Plan
Ce# Press 5setup set6
Ce# &!tensions 5a!iu set6
Ce# &!tensions 5iniu set6
Ce# <urls 5a!iu set6
Ce# <urls 5iniu set6
1 inutes pause
Overhea$ 8u++ell Press 5setup set6
.i$e Cateral Raises 5a!iu set6
.i$e Cateral Raises 5iniu set6
Bent-over Cateral Raises 5a!iu set6
Bent-over Cateral Raises 5iniu set6
=ow - * start with an e!aple workout - rea$ it thorou#hly an$
a#ain - ia#ine this your workout. Pro+a+ly you/re not a+le to
take this kin$ o, wei#hts to$ay, +ut with X-.ize you/ll +e very
,ast a+le to take this wei#hts.
&!aple Workout
Ce# Press 5setup set6
* start with the ,irst setup set. >y onerep a! is 91( l+s, so *
will take ?1( l+s ,or the setup set. .lowly * start pressin# the
wei#ht up ,ro the sta"k. ;,ter 4( se"on$s the positive part
en$s. =ow l let the wei#ht #oin# +a"k the whole way to the
sta"k. ;,ter @( se"on$s y thi#hs see to e!plo$e. 0(
se"on$s le,t +ut * will $o it. =o tie to lose - */ve
ie$iately to #o over to the ne!t e!er"ise Ce# &!tensions
5a!iu set6 * take y noral trainin# wei#ht o, ':(l+s.
* start $oin# the reps. 3ive reps is all * "an $o this tie.
=ow */ve to $rop the wei#ht.
Ce# &!tensions 5iniu set6
This tie * su+tra"te$ the 0(7 prior to trainin#. * will take '(1
poun$s. 9 reps is all what * "an $o. But wait - there is the
stati" phase - * hope * will survive these 11 se"on$s - y
Dua$s see to e!plo$e.
Ce# <urls 5a!iu set6
=o rest - that/s alost killin# e. * will take ''( l+s. ? reps
is all * "an han$le.
Ce# <urls 5iniu set6
111 l+s * have to take. : reps - not to +a$ - +ut the 11
se"on$s - okay - * will #ive y +est.
1 inutes pause
* love this pause. Wow - y thi#hs look really hu#e.
Overhea$ 8u++ell Press 5setup set6
1(1 l+s on ea"h han$ is y one rep a!iu - so * will take
1( l+s. .lowly * start pressin# the $u++ells up. The 4(
se"on$s see to +e lon#. *t works ,ine. =ow the ne#ative
phase. * "annot $o this - 1'( se"on$s is too u"h. * $i$ y +est - 1(( se"on$s -not too +a$.
.i$e Cateral Raises 5a!iu set6
* will take ?( poun$s at ea"h si$e. 4 reps - that/s all. But no
tie to rest- */ve to $rop the wei#ht.
.i$e Cateral Raises 5iniu set6
'9 poun$s is the ri#ht wei#ht. >y shoul$ers are +urnin#. 1
reps - ore isn/t possi+le. Oh an - * $on/t like these 11
se"on$s to hol$.
Bent-over Cateral Raises 5a!iu set6
4( l+s - a #oo$ wei#ht. : reps is all * "an han$le - one
,urther set an$ * a ,inishe$...
Bent-over Cateral Raises 5iniu set6
* will take ?' poun$s. 3eels really li#ht. : reps - * #ave y
+est. 11 se"on$s to hol$ the wei#ht - That/s all...
*t/s like the ,irst workout. But this tie y thi#hs look "razy
+i# an$ y shoul$ers look like +owlin# +alls.
'1 inutes - that/s allBG But */ happy to #et y "ar+
$rink...

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