ASCENDING PYRAMID (INCREASE THE WEIGHT AND DECREASE THE REPS FOR EACH SET) (5-7 SECONDS OFF TO CHANGE WEIGHT) 

SET 1 (40 SECONDS)- LIGHT WEIGHT: 12-16 REPS

SET 2 (35 SECONDS) – LIGHT/MEDIUM WEIGHT: 10-12 REPS

SET 3 (30 SECONDS) – MEDIUM WEIGHT: 8-10 REPS

SET 4 (25 SECONDS) – HEAVY WEIGHT: 4-6 REPS