The EZ Bar Crunch is the core exercise at the end of the set. Squeeze your elbows against your chest during the exercise and make sure you are targeting your triceps and not your chest. For each rep lower your hands to your forehead and extend them back up. For the Skull Crusher grab your EZ Curl Bar and hold the bar with an overhand grip (knuckles facing you) and lie down with your arms extended straight in the air. We are now into the tricep section of the workout. Set #4 – Tempo-Single Set – Skull Crusher and EZ Bar Crunch Since, we are doing 6 seconds on each this one burns a lot by the end. Make sure to keep yourself flat like a table and engage the core. Go down to low plank on your elbows and hold for 6 seconds then go back to plankĮach high plank / low plank combination counts as one rep.Tempo Plank is the core exercise at the end of the set. I find that it takes some strain off my shoulders if I slightly bend my elbow during this move. You then open your arms wide like you are giving a hug and then hug them closed. The Incline Dumbbell Flys have you sitting in an incline position on your bench with the dumbbells pressed straight up. Set #3 – Tempo-Single Set – Incline Fly & Tempo Plank Then crunch while bringing your knees in towards your chest.Cross one leg on top of the other leg for resistance and keep your head up to engage your abs.Lie flat on the floor with your elbows on the floor in a reverse plank position.The Incline Dumbbell Presses are the same Dumbbell Chest Presses we did in set 1, except now the bench is in an incline position.Ĭricket Crunch is the core exercise at the end of the set. Set #2 – Tempo-Single Set – Incline Press & Cricket Crunch Put your hands behind your head and crunch, 10 on one side and then switch legs and do 10 on the other.Lift one leg up and place side of your foot on the other leg’s knee.Lie down on the bench with your feet on the seat (like the weighted crunches).Make sure you safely bring the weights into position.įigure 4 Crunch is the core exercise at the end of the set. Chest Press are good old fashion flat dumbbell presses, where you are lying on your back and pressing the weight up. At the end of every Tempo Set is a 10 rep core exercise, where you use the 3 seconds up and 3 seconds down tempo. Try to increase weight with each set, but make sure you stay light due to the tempo. You finish with a set of 8 reps, counting 3 seconds up and 3 seconds down. You then do a set of 12 reps, counting 3 seconds up and 6 seconds down, followed by a short rest. The structure of the Tempo-Single Sets in Body Beast are that you do a set of 15 reps, counting 6 seconds up and 6 seconds down, followed by a short rest. Set #1 – Tempo-Single Set – Chest Press & Figure 4 Crunch The warm-up then closes out with faster jogging. Each push-up set is about 15 seconds long. You then get on the floor for a set of close grip push-ups, followed by standard push-ups, and finishing with wide push-ups. After the circles, we go into a move where we bring our elbows back to 90 degrees and rotate up so that our hands are by our ears and then back down so they are next to our chest. Then you go into arm circles, first going forward and then reverse. The warm-up is only 2:34 long, and is the same as Build Chest and Tris. This workout has a warm-up followed by 5 sets of the main workout. The workout is structured so that the first half is chest and the second is triceps. Plus there is a lot more ab work in the Tempo workouts versus the Build, which I also enjoyed. I really enjoyed the whole tempo concept and I love being able to add more variety to my workouts, with this. If you can get through the whole dip sequence at the end without modifying, you are a true beast. My chest and triceps were on fire during this workout. Get ready to lighten your weights substantially because keeping tempo is absolutely brutal. Finally for sets of 8, you do 3 seconds for both. For sets of 12, you do a 3 second concentric and 6 second eccentric. The way these Tempo Sets are configured is, wherever you do a set of 15 you count to 6 during the concentric (shortening the muscle) and to 6 again during the eccentric (lengthening the muscle) part of the exercise. In Body Beast’s Tempo workouts you will keep your muscles under tension for longer periods of time, which has been shown to create greater muscle mass over time. The whole premise behind these workouts is that it is the time the muscle spends contracted during each movement is just as important and the number of reps or the weight you use. You can use this workout, in place of Build Chest and Tris on the schedule. Tempo Chest and Tris is one of the two optional Temp workouts in Body Beast. Chest and Tricep hypertrophy (muscle building) workout using timed reps
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |