Muscle Building

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X-Adaptation training

Pec Deck (aka Butterflies) (maximum set)
I never believed my pecs could look this big. I will use 210 pounds. Wow - 9 reps - that's quite good. But no time to rest - I drop the weight and start the next set.
Pec Deck (minimum set)
150 pounds should work. My chest burns, but it is a good feeling. 5 reps - more isn't possible. Oh man - I almost forget about the 15 seconds to hold at peak contraction.
Pulley Pushdowns (maximum set)
170 lbs - a good weight. My triceps are already pumped up. Hey - only 6 reps - I'm really happy that I'm at the last set.
Pulley Pushdowns (minimum set)
I will use 120 pounds. Feels really light. But wait - only the 4th rep and my triceps burn like hell. Two more reps and I am finished. 15 seconds to hold the weight - That's all.
Now I am finished. I can't believe what the mirror reflects - is that really me??? I've never discovered a pump like this before.I never looked like this - and it only took me slightly over 20 minutes. It's time for a high carbohydrate drink. It feels like my muscles have already started growing.
This is your first workout. Once you complete this workout, you will have two days of rest. You'll receive the next part of the training plan automatically via Email. If you did not subscribe to email course send an blank Email to

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