The 4x4 system is a very simple yet extremely demanding concept to execute. It involves a grouping of four exercises for four cycles. Simply put, each exercise must be performed for four sets in a rotating fashion, with the total workout volume consisting of 16 sets. When attention is paid to the tempo of the rest intervals, these cycles will become metabolically rigorous and extremely time-efficient. We will offer some exercise selections here, but keep mind that these are merely suggestions - the movements and combinations are endless
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