Tempo Explaination

Tempo: 3/0/1

If there is tempo in an exercise there will be three numbers that explain how the exercise should be performed.

The first number, in this case 3, would be the amount of seconds you want to perform the eccentric portion of the exercise.  Eccentric is the lengthening of the muscle, or the down phase for most exercises.  For example with squat, bench, or chin-ups it would be 3 seconds down. 

The middle number would be a pause at the bottom of an exercise or after the eccentric phase.  It this case there is a 0 so there is no pause. 

The last number is the concentric phase, meaning the muscle shortening phase, or the up portion of an exercise.  For example the 1 would mean press the bar up in a bench in 1 second, or return to standing in a squat in 1 second.