5 sets
Set 1 15 reps
Set 2 12 heavier reps with 3 second slow count on descend
Set 3 12 reps with 3 second slow count on descend
Set 4 10 heavier reps with 3 second slow count on descend
Set 5 10 reps with 3 second slow count on descend
Note: If you have been with the program since day 1 use a medium tension band today. Make these challenging. If you started recently or are fairly new to the program, use a light band or no band at all. Rest 90 seconds between sets.