Perform all 4 exercises with minimal rest between exercises, and 2 min rest after finishing a set.
Stop the exercise or reduce the weight once you have to compensate to finish a rep.
4Q Giant Set Upper Body Push Hypertrophy [JRD]
Giant Set
x 3
LLT
DB Incline Press
reps
12
load
heavy
Tempo
controlled
Rest
10 sec
reps
12
load
heavy
Tempo
controlled
Rest
10 sec
Set | Reps | Load | Tempo | Rest |
---|---|---|---|---|
1 | 12 | Heavy | Controlled | 10 sec (h:m:s) |
2 | 12 | Heavy | Controlled | 10 sec (h:m:s) |
3 | 12 | Heavy | Controlled | 10 sec (h:m:s) |
UMT
Brazilian Push Up
reps
6-8 each side
intensity
8/10
Tempo
controlled
Rest
10 sec
reps
6-8 each side
intensity
8/10
Tempo
controlled
Rest
10 sec
Set | Reps | Intensity | Tempo | Rest |
---|---|---|---|---|
1 | 6-8 each side | 8/10 RPE | Controlled | 10 sec (h:m:s) |
2 | 6-8 each side | 8/10 RPE | Controlled | 10 sec (h:m:s) |
3 | 6-8 each side | 8/10 RPE | Controlled | 10 sec (h:m:s) |
Alternate sides each rep