Tempo Contrast Training - Arms..

Here's what it looks like:

Mutt Bar Tempo Contrast Curls - 5 sets of 8 @ 44lbs

• First Rep: Slow (5 seconds down, 5 seconds up)
• Second Rep: Slow (5 seconds down, 5 seconds up)
• Third Rep: Fast (1 seconds down, 1 second up)
• Fourth Rep: Fast (1 seconds down, 1 second up)
• Fifth Rep: Slow (5 seconds down, 5 seconds up)
• Sixth Rep: Slow (5 seconds down, 5 second
• Seventh Rep : Fast (1 seconds down, 1 second up)
• Eighth Rep: Fast (1 seconds down, 1 second up)

Then, Mutt Bar Curls - 5 sets of 15 @ 44lbs

Close Grip KB Push Ups - 10 reps in between each set of curls 

AVG HR - 116 BPM 

MAX HR - 143 BPM