Supersets of biomechanically similar exercises in different quadrants (LLT & UMT/LMT) to achieve high time under tension and promote multiple adaptations through the 4Q.
Strength endurance – Chest #2
Superset
x 3
ULT
TRX chest flyes
reps
10
intensity
75
Tempo
controlled
Rest
30
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) |
LMT
Single arm cable chest press
reps
10
intensity
75
Tempo
controlled
Rest
30
reps
10
intensity
75
Tempo
controlled
Rest
30
High split squat stance with rotational press
| 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) |