| Exercise Order | Exercise | Reps | Working Sets | Rest (seconds) | Tempo
|
| A1 | 45 deg Incline Barbell Press | 2/2/1/1 | 6 | 30 | 2010 |
| A2 | Flat Barbell Barbell Press | 2/2/1/1 | 6 | 90 | 2010 |
| B1 | 15 deg Decline Barbell Press | 3/3/2/2 | 4 | 30 | 2010 |
| B2 | Cable Chest Fly | 8-10 | 4 | 60 | 3110 |
| C1 | 30 deg Incline DB Press | 8-10 | 3 | 10 | 2010 |
| C2 | Machine Pec Fly | 12-15 | 3 | 60 | 3110 |
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
- The slashes (/) in between the rep numbers means a cluster set. To do a cluster set, perform the reps designated by the first number, then rack the weight for 10 seconds. Then perform the reps designated by the second number, and rack the weight for 10 seconds. Repeat this twice more
- E.g. for A1, you will perform 2 reps, and rack the weight. Then 2 more reps and rack the weight. Then 1 rep and rack the weight. Then 1 rep, rack the weight and rest for 30 seconds before moving onto exercise 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.
