Chest & Back - 6-12-25…

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