Three Rounds of :
Chest…
- DB Incline Bench Press x 6 reps (65)
- DB Bench Press x 12 reps (65)
- Banded Fly x 25 reps (Black)
Back…
- Incline Seal Row x 6 reps (65)
- Seal Row x 12 reps (35)
- Rope Face Pulls x 25 reps (20)
Cash Out:
Flying Superman Push Ups - 2 x 3
Try the tempo-contrast method to maximize growth and improve the mind-muscle connection. It consists of alternating between slow and normal reps”. - T Nation
You start by doing two slow reps, then do two fast reps, two more slow reps, two more fast reps, and so on. Here's how it looks with pull-ups:
TEMPO CONTRAST PULL-UPS
- First Rep: Slow (6 seconds down, 3 seconds up)
- Second Rep: Slow (6 seconds down, 3 seconds up)
- Third Rep: Fast (2 seconds down, 1 second up)
- Fourth Rep: Fast (2 seconds down, 1 second up)
- Fifth Rep: Slow (6 seconds down, 3 seconds up)
- Sixth Rep: Slow (6 seconds down, 3 second
- Seventh Rep : Fast (2 seconds down, 1 second up)
- Eighth Rep: Fast (2 seconds down, 1 second up)
One set. 48 seconds of time-under-tension.
AVG HR - 122 BPM
MAX HR - 145 BPM
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