Nice, the tempo of 201 means this

                  # Example: 2/0/1
                      # Eccentric / Stretched / Concentric

so taking the bench press for example, it means you lower the bar in 2 seconds, no pause, then push up in 1 sec.

another example would be if you're doing dumbell rows, you lower the DB in 2 seconds and pulling it up in 1sec.

another example would be when you are doing pull ups, the eccentric movement will be when you lower yourself down (extending the arms) while the concentric movement is when you pull yourself up.

to keep it simple i always think of it this way, concentric is when we are putting effort while eccentric is the phase which is easier (or in other words you relax abit).
tempo yeah speed...
what pics we talking about here togtfo