5 sets
Set 1 15 reps light weight
Set 2 12 medium weight reps
Set 3 12 medium weight reps with 3 second slow count on descend each rep
Set 4 10 heavy weight reps with 3 second slow count on descend each rep
Set 5 is maximum amount of reps possible at light weight, regular tempo no slow count. Aim for 15 reps minimum.
Note: Rest 90 seconds between sets.