1. Warm up/Put light weights then Lift 5-10 times
2. 1 min rest
3. Add 4-9kg (5-10%) lift 3-5 times
4. 2 min rest
5. Add 4-9kg (5-1o%) life 2-3 times
6. 2-4 min rest
7. Add 4-9g (5-10%)
8. Instruct to start 1RM Test
9. If you succeed, rest 2-4min and go back to step7.
If you can't make it, reduce weights 2-4kg (2.5-5%) then go back to step8.
Let's get on!!!
