| Exercise Order | Exercise | Reps | Working Sets | Rest (seconds) | Tempo
|
| A1 | Standing Barbell Biceps Curl | 20-25 | 6 | 60 | 20X0 |
| B1 | Seated Dumbbell Curl | 15-20 | 5 | 10 | 20X0 |
| B2 | Prone Reverse Grip EZ Bar Curl | 15-20 | 5 | 90 | 20X0 |
| C1 | Standing Hammer Curl | 12-15 | 4 | 60 | 20X0 |
| D1 | Seated Preacher Curl | 8-10 | 3 | 10 | 20X0 |
| D2 | Dumbbell Concentration Curl | 8-10 | 3 | 10 | 20X0 |
| D3 | Straight Bar Cable Curl | 8-10 | 3 | 90 | 20X0 |
Explanation
- The letter on exercise order tells you what order to do the exercise. So the A superset is first and you will do A1 before A2
- Tempo:
- The First number (as in 2010) is the amount of time you should take to perform the Eccentric portion, or, the lowering of the weight or exercise.
- The Third number (as in 2010) is the amount of time you should take to perform the Concentric portion or the raising of the exercise or weight. An X indicates as fast as possible, i.e. explosive (but still maintaining good form).
- The Second number (as in 2010) is the amount of time to hold the weight/pause at the bottom of the exercise.
- The Fourth number (as in 2010) is the amount of time to hold the weight/pause at the top of the exercise.
- Using 2010, you would perform a 2 second eccentric portion (lowering the weight), no pause at the bottom, a one second concentric portion and no pause at the top.
