Chest And Tricep Tempo Workout

I have recently decided that every workout for the next month will be focusing on tempo, over weight.

Personally I find that tempo/time under tension focused workouts simulate my muscle the most and I can really feel the ‘mind to muscle’ connection, this resulting in greater muscle growth. In my opinion if you want to build muscle, then drop the weight and start slowing the movements down, to really establish the mind to muscle connection.

P.S this doesn’t mean that you should never lift heavy!


This is the workout I’ll be following;

For all exercises the tempo will be 4 seconds down, and 3 seconds up.

(You wont have a lot of weight on the bar don’t worry, become better and forget your ego!)

Press-Ups  (Along with warming up the body and stretching the chest, shoulders and triceps),

  • 4 sets, 20 reps
  • 60second rest between sets

Flat barbell bench press

  • 3 sets x 8reps
  • 90 second rest between sets

Incline dumbbell bench press

  • 3 sets x 12 reps
  • 90 rest between sets

Flat dumbbell bench press

  • 3 sets x 12reps
  • 90 second rest between sets

 

Chest cable flyes

  • 4 sets x 12reps
  • 60 second rest between sets

Bodyweight Dips

  • 3 sets x 8reps
  • 90 second rest between sets

Personally on dips, I find that my shoulders dominate, but when I slow down the tempo and really concentrate on the chest, I get an awesome stretch and pump in my chest.

Skull crusher

  • 3 sets x 15reps
  • 60 second rest between sets

Cable tricep pulldown

  • 3 sets x failure
  • (90 second rest between sets)

Pause for a second at the peak of contraction


I will repeat this same workout for the next 4 weeks. The plan will be to add weight while keeping the reps and sets the same.

Make sure you always track your progression.

I hope you enjoy this workout and the amazing pump it gives you!

Thank you for reading.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s