XTrain - Burn Sets

Cathe Friedrich
Year Released: 2012

Categories: Upper Body Strength



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Burn Sets consists of 2 upper body workouts:

Chest/Back/Shoulders - approximately 50 minutes with warmup and cooldown
Bi's/Tri's - approximately 37 minutes with warmup and cooldown.

Both workouts incorporate use the same warmup and cooldown. There are also premixes but I have yet to delve into them.

For both workouts, you do three sets of 10 reps of an exercise with a 30 second break in between sets. You attempt to go to failure on the 3rd set. There are 3 exercises for each body part, and you work one body part entirely before going onto the next. Then finally, there is the "burn set" where Cathe does a finisher exercise for the body part that you have now exhausted.

An example would be Biceps. 1st round - 3 sets of 10 bicep curls, then 3 sets of 10 supinated alternating biceps curls, followed by 3 sets of 10 concentration curls. The burn set for biceps is crazy 8's.

Equipment used: dumbbells, and tubing/firewalker band for a few of the burn sets/finisher exercises. I found that using dumbbells for the finisher exercises worked just fine for me so as not to have to search around for my tubing!

I was surprised that both of these workouts flew by, considering how much pain I was in. Very enjoyable workouts.

I really appreciated the notes at the bottom, telling me what the next exercise was going to be, what weight Cathe would be using, and how many reps (a la STS).

Unfortunately, Cathe did not use the beat of the music to the timing of the reps, so the music was kind of a waste of time. Recommend just using the music off option since the music was pretty generic anyways.

Instructor Comments:
Cathe was great as usual.

Patti S.

06/25/2013