Expect some serious DOMS if you do this workout! You’ll need a training partner but it will be well worth the gains you receive. You’ll take advantage of Eccentrics, Manual Tension to Failure and finally followed by a skin splitting pump.
Eccentrics are performed first in the session to ensure the highest percentage of 1RM possible. 99% of the time you should do high threshold work first.
Manual Tension sets are very taxing hence only one was performed per exercise. Essentially the client will be working at maximal effort through the whole set ending in maximal fatigue.
Note the positions utilised at the end of the workout involve a stretched position. Training the targeted muscle in a lengthened position at the end will elicit greater hypertrophy.
Using eccentrics at the beginning targets hypertrophy ticking off the ‘extreme damage’ box whilst the last pairing concentrates on the athlete/client squeezing the muscles creating tension themselves. This requires extreme focus for every rep.