| Exercise Order | Exercise | Reps | Working Sets | Rest (seconds) | Tempo
|
| A1 | 450 Incline Dumbbell Bench Press | 8-12 | 4 | 10 | 30X0 |
| A2 | 300 Incline Barbell Bench Press | 8-12 | 4 | 10 | 30X0 |
| A3 | Flat Dumbbell Bench Press | 12-15 | 4 | 90 | 30X0 |
| B1 | 150 Decline Reverse Grip EZ Bar Press | 8-12 | 4 | 10 | 30X0 |
| B2 | Low to High Cable Fly | 8-12 | 4 | 10 | 30X0 |
| B3 | Medium Height Cable Fly | 12-15 | 4 | 90 | 30X0 |
| C1 | Decline Dumbbell Fly | 12-15 | 5 | 60 | 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.
