Strength Endurance – Chest #1

Superset x 3

Supersets of biomechanically similar exercises in different quadrants (LLT & UMT/LMT) to achieve high time under tension and promote multiple adaptations through the 4Q.

LLT
Machine Chest Press

reps 10

intensity 75

Tempo controlled

Rest 30

Set	Reps	Intensity	Tempo	Rest
1	10	75 RPE	Controlled	30 (h:m:s)
2	10	75 RPE	Controlled	30 (h:m:s)
3	10	75 RPE	Controlled	30 (h:m:s)

UMT
Lateral Crawl to Push Up

reps 10

intensity 75

Tempo controlled

Rest 30

Set	Reps	Intensity	Tempo	Rest
1	10	75 RPE	Controlled	30 (h:m:s)
2	10	75 RPE	Controlled	30 (h:m:s)
3	10	75 RPE	Controlled	30 (h:m:s)