It will be important to perform each set to muscular fatigue. In other words, the last few repetitions should be difficult to perform, but you should be able to keep ideal form, posture, and technique throughout the entire set.

Recommended frequency: 1 time per week.

Compact

Extended

  • Superset A

    5 sets:

    8 – 8 – 8 – 8 – 8

    5 sets:

    12 – 12 – 12 – 12 – 12

    Superset B

    5 sets:

    8 – 8 – 8 – 8 – 8

    5 sets:

    12 – 12 – 12 – 12 – 12

Rest 60 seconds

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Rest 30 seconds

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Rest 40 seconds

0

Rest 90 seconds

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Rest 120 seconds

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