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in the range of 6/8 per series.Crosses man. Inclined bench Distens man. Flat bench Distens man. Incline bench Curl bar and z standing Standing dumbbell curl supine grip
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The execution cadence in seconds is: 1-1-2; a second concentric phase ‚one second of isometry in the total shortening phase and 2 seconds eccentric phase.
The first series of each exercise is defined as "activation" or "approach"; the load must not be too high to stress the muscle, but not too low as not to lead to the almost total activation of the muscle fibers ("neuro-muscular activation"). The intensity level of this first series, therefore, will be in the range of 12 or 15 RM (maximum repetitions without help).
The next 3 series will have a load of 8 RM. The rest time between sets will be approximately 2 minutes.
