thanks for your answer jfg
1st you mean that video https://www.youtube.com/watch?v=rONv9Lcovyw ?
out there is many contrast methods , so i dont know which one is the right
i did it with that way 5x80% 1x90% 4x85% 1x95% 3x90% 1x100%
so if its superset what is the point for rest period for example
A1 Bench Press, contrast method 6 (5,1,4,1,3,1) 21X1 2 min
A2 One-Arm DB Row 6 4-6 31X0 2 min
i did it with normal way
reverse hypers without machine ? where ? only to ball (that my gym dont got)
and ghr with natural way but its not so ''friendly''
o thank you for the dl