Time Under Tension workout:

Upper Body

All sets performed with 4 second reps for a total of 45 seconds:

Bench Press
95, 105, 115, 125
DB Incline Press
45 (10 sec reps), 45, 30 (fast reps)
DB Lateral Raise
10, 12, 12
Overhead Press
45
BB Bicep Curl
45, 45, 45