This workout is for Chest and Arms:
A1) Decline Bench Press 4 sets 10-12 4010 75 secs rest
Last set is a triple drop set
B1) Flat Bench Press 4 sets 8-10 4010 75 secs rest
Last set a triple drop set
C1) Incline Bench Press 3 sets 10-12 3010 0 secs rest
C2) Spider Curls 3 sets 10-12 3011 60 secs
D1) Preacher DB Hammer Curls 3 sets 10-12 3010 30 secs
D2) Skull Crushers 3 sets 12-15 3110 30 secs
E1) Cable Rope Pushdowns 2 sets 30 2010 0 secs
E2) Cable Bicep Curls 2 sets 30 2010 0 secs
You maybe wondering what the four numbers at the end of each exercise are, these are the tempo. The first number refers to the lowering (eccentric) phase of the lift; the second number refers to the amount of time spent at the bottom of the lift; the third number represents the lifting (concentric) phase of the lift – X indicates an expolsive lift; the fourth number is how long you hold the weight at the top of the lift.
So in the workout above the flat bench press tempo of 4010 means you take 4 seconds to lower it, no rest at the botom, 1 second to raise it, no pause at the top and then repeat.