| Exercise Order | Exercise | Reps | Working Sets | Rest (seconds) | Tempo
|
| A1 | 150 Decline Barbell Press | 2-4 | 12 | 150 | 41X0 |
| B1 | 600 Incline Barbell Press | 3-5 | 8 | 120 | 32X0 |
| B2 | Flat Dumbbell Bench Press | 3-5 | 8 | 120 | 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.
