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Time Under Tension Training Plan

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Routine

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Back-Centric

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 5

General Pullup

Equipment
Pullup Bar
Sets
4
Reps
10-12
Rest
60 sec
Tempo: 4-0-1-0
Exercise 2 of 5

Barbell Bent-Over Row

Equipment
Barbell
Sets
3
Reps
10-12
Rest
60 sec
Tempo: 3-0-1-0
Exercise 3 of 5

Straight-Arm Pulldown

Equipment
Adjustable Cable Machine, Lat Pulldown Bar, Straight Bar Attachment
Sets
3
Reps
10-12
Rest
60 sec
Tempo: 4-0-1-0
Equipment
Dumbbells
Sets
3
Reps
10-12*
Rest
60 sec
*Per side. Tempo: 3-0-1-1
Exercise 5 of 5

Dumbbell Rear-Delt Flye

Equipment
Dumbbells
Sets
3
Reps
10-12
Rest
60 sec
Tempo: 4-0-1-0
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