A. 4 x 6-8 Pendlay Row B. 4 x 8-10 DB Bench Press Tips: Use your warm up period to determine a weight that sees you fail between the specified number of reps in the 1st set. If you don’t make the minimum specified reps – drop back in weight, and if you get to the max specified reps and you have more left – go heavier. Once your sorted, stick with that weight and work to failure in the remaining sets. Rest 90-120 seconds between sets.