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Below is some of the most intense workout programing available to consumers!

It's time to push


yourself beyond your own limits with the ultra-intense ATHLEAN X-TINCTION Training! As with all
A-X training, you can once again expect to be training harder and NOT longer, since with the
proper intensity, it becomes nearly impossible to do both! X-TINCTION Training is all about not just
working out TO failure but THROUGH it in order to ensure that you've reached every possible
muscle fiber and given your body a reason to adapt and respond to the stimulus you provided.
With the type of effort put forth in your workouts this week (combined with all important recovery
between workouts), you should expect to return for each new workout as a bigger, stronger, more
explosive version of the person you were when you completed your last rep last workout. Utilizing
not just drop sets but also exercise de-loading progressions (to allow a fatigued muscle to continue
to perform beyond what you even dreamed you were capable), X-TINCTION Training provides a
whole new level of intensity to your typical "extended sets" technique and takes you one step
closer to your goal physique.

Your task is quite simple...survive! To ensure that you do, be sure to follow the rules of "X-TINCTION"
Training. You will be presented with a series of 4 exercises per muscle group in descending order of
difficulty, each with a rest time and an "X-TINCTION NUMBER". You job is to complete the specified
number of reps using a weight that would cause you to reach failure in that given rep range (start-
ing with exercise 1), rest the specified time and repeat. You will repeat this until you are no longer
able to complete the number of reps equal to or greater than the X-TINCTION NUMBER". When this
happens you then rest 1 minute and move onto the next exercise in the list and repeat for as many
rounds as you can until you can no longer perform as many reps or greater as noted for the
"X-TINCTION NUMBER. You continue to move down the list until you are at your final exercise and
reach extinction. At this point the workout will end and you will have reached an intense muscle
failure capable of sparking all new gains! This is to be followed by the second muscle group in the
day in the exact same manner. You may rest up to 3-5 minutes between muscle groups.

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XTINCTION 2.0

CHEST XTINCTION NUMBER


ELEVATOR PUSHUPS
Rep Target Failure.
3
Rest 30 Second Between successful attempts.

SUPERMAN PUSHUPS
Rep Target Failure.
5
Rest 30 Second Between successful attempts.

FLAT DB THUMBS UP PRESS


Rep Target 10-12
5
Rest 30 Second Between successful attempts.

DECLINE SPIDERMAN PUSHUPS


Rep Target Failure.
5
Rest 30 Second Between successful attempts.

ARMAGEDDON SET: 100 PUSH UPS IN 3MIN


XTINCTION 2.0

TRICEPS XTINCTION NUMBER


UPRIGHT TRICEPS DIPS
Rep Target 10-12
5
Rest 30 Second Between successful attempts.

BENCH DIPS
Rep Target Failure.
5
Rest 30 Second Between successful attempts.

LYING DB TRICEPS X-TENSION


Rep Target 10-12
5
Rest 30 Second Between successful attempts.

BODYWEIGHT TRICEPS EXTENSION


Rep Target Failure.
3
Rest 30 Second Between successful attempts.

ARMAGEDDON SET: 100 DIAMOND CUTTER PUSHUPS IN 3MIN


XTINCTION 2.0

BACK XTINCTION NUMBER


CHIN UPS
Rep Target Failure
3
Rest 30 Second Between successful attempts.

ZEUS ROWS
Rep Target 12-15.
7
Rest 30 Second Between successful attempts.

DB LAT PULLOVER
Rep Target 10-12
5
Rest 30 Second Between successful attempts.

BENT ROW
Rep Target 10-12.
5
Rest 30 Second Between successful attempts.

ARMAGEDDON SET: 75 INVERTED CHIN UPS ROW (FEET ON THE FLOOR) IN 3 MIN
XTINCTION 2.0

BICEPS XTINCTION NUMBER


BARBELL CURL
Rep Target 10-12
3
Rest 30 Second Between successful attempts.

BICEPS CLOSE GRIP ROWS


Rep Target Failure.
3
Rest 30 Second Between successful attempts.

FIELDER CURLS
Rep Target 10-12
5
Rest 30 Second Between successful attempts.

LIP BUSTERS
Rep Target Failure.
5
Rest 30 Second Between successful attempts.

ARMAGEDDON SET: 130 TUBING CURLS IN 3 MIN


XTINCTION 2.0

QUADS / HIPS XTINCTION NUMBER


DB BULGARIAN SPLIT SQUAT HOPS
Rep Target 8-10 Each Leg
5
Rest 30 Second Between successful attempts.

DB FRONT SQUAT
Rep Target 10-12.
5
Rest 30 Second Between successful attempts.

ALT. HIGH BOX STEP UP


Rep Target Failure Each Leg
5
Rest 30 Second Between successful attempts.

ROCKET JUMPS
Rep Target 30 seconds.
10
SECONDS
Rest 30 Second Between successful attempts.

ARMAGEDDON SET: 100 BODY WEIGHT FULL SQUAT IN 3 MIN


XTINCTION 2.0

HAMSTRINGS / GLUTES XTINCTION NUMBER


DB RDL
Rep Target 10-12 Each Leg
5
Rest 30 Second Between successful attempts.

DB / KETTLEBELL SWINGS
Rep Target 10-12.
5
Rest 30 Second Between successful attempts.

GLUTE HAM RAISE


Rep Target Failure
3
Rest 30 Second Between successful attempts.

SINGLE LEG BRIDGE ISO HOLD


Rep Target 30 seconds.
10
SECONDS
Rest 30 Second Between successful attempts.

ARMAGEDDON SET: 75 MARCHING LONG LEG BRIDGES IN 3 MIN


XTINCTION 2.0

SHOULDERS XTINCTION NUMBER


CHEAT LATERALS
Rep Target 8-10 Each arm
3
Rest 30 Second Between successful attempts.

JACK HAMMERS
Rep Target 12-15.
6
Rest 30 Second Between successful attempts.

SEESAW PRESS
Rep Target 10-12
5
Rest 30 Second Between successful attempts.

THRUSTERS
Rep Target 8-10.
5
Rest 30 Second Between successful attempts.

ARMAGEDDON SET: 50 PIKE PUSHUPS IN 3 MIN


XTINCTION 2.0

ROTATOR CUFF XTINCTION NUMBER


TUBING REVERSE “X” FLYS
Rep Target 10-12
5
Rest 30 Second Between successful attempts.

W RAISES
Rep Target 12-15.
7
Rest 30 Second Between successful attempts.

SCARECROWS
Rep Target 12-15
7
Rest 30 Second Between successful attempts.

TUBING STEP-AWAYS
Rep Target Failure.
7
Rest 30 Second Between successful attempts.