Follow the training variables below for the four exercises in Express Workout #1.
These variables allow you to develop a great balance between strength, endurance and movement control.
Number Of Sets:
Standard Duration Workout (20 minutes)
4 sets per exercise (2 sets each side for single-arm exercises)
Reduced Duration Workout (10 minutes)
2 sets per exercise (1 set each side for single-arm exercises)
Time Under Tension: 60 seconds per set - that is:
10 reps @ 6 seconds per rep.
12 reps @ 5 seconds per rep.
15 reps @ 4 seconds per rep.
Rest Between Sets: 15 seconds between each set.
Load:
Choose a load which allows you to safely complete 60 seconds time under tension per set.
Ideally, you will feel like you have worked at a moderate to high intensity whilst still maintaining perfect technique.