Sorry, meant to do that...
I do 3 sets of each
7 reps per set
75 seconds rest in between sets
I keep a 1/4/3 ratio, with bench press as an example it would be press for a count of one, lower the bar back down for a count of 4, and hold it down there (under stress) for a count of 3, then begin the push again.
Ultimate goal would be more hypertrophy than all out strength or endurance