Pair two exercises back-to-back with little or no rest. Best for saving time, increasing training density, and pairing non-competing muscles.
Best for busy clients, hypertrophy, upper/lower alternation, and keeping sessions efficient. Avoid pairing two technical heavy lifts for beginners.
Use the method to improve the result, not just to make the workout harder. The client must still move well, recover well, and understand the purpose.
3-4 rounds: DB bench 8-10 reps, then one-arm row 10 each side. Rest 60-90 seconds after both moves.
Month 1: learn the format and keep effort controlled. Month 2: add a set, round, or slightly more load. Month 3: increase intensity only if form, recovery, and confidence are strong.