CHEST & TRICEP WORKOUT – TEMPO TRAINING

Tonight was all about TEMPO again. In fact, every workout for the next 12 weeks will be focusing on TEMPO over weight. I’m a HUGE believer or TEMPO and TUT (time under tension) and if you want to build muscle, then drop the weight and start slowing shit down!

This was my workout, along with my weights – no big numbers here to boast about. Smart, logical training for a purpose!

CHEST & TRICEP WORKOUT

WARMUP
5 mins of stretching the pecs, delts, traps, lats and triceps.

4 x 25 press-ups – 60second rest between sets
INCLINE BARBELL CHEST PRESS
(90 second rest between sets)
3 sets x 10reps x 60kg @ TEMPO 3x1x2x1

TOTAL VOLUME = 1,800kg
TOTAL TUT = 210 seconds

 

FLAT BARBELL CHEST PRESS
(90 second rest between sets)
3 sets x 8reps x 70kg @ TEMPO 3x1x2x1

TOTAL VOLUME = 1,680kg
TOTAL TUT = 168 seconds

 

INCLINE DUMBBELL CHEST PRESS
(90 second rest between sets)
3 sets x 12reps x 25kg DB (50kg) @ TEMPO 3x1x2x1

TOTAL VOLUME = 1,800kg
TOTAL TUT = 252 seconds

 

INCLINE DUMBBELL CHEST PRESS – DROP SET
(120 second rest between sets)
2 sets
12reps x25kg DB
SS
25reps x 12.5kg DB @ TEMPO 1x1x1x1

TOTAL VOLUME = 3,000kg
TOTAL TUT = 296 seconds

 

BODYWEIGHT DIPS
(90 second rest between sets)
3 sets x 8reps x BW (105kg) @ TEMPO 2x1x1x1

TOTAL VOLUME = 2,520kg
TOTAL TUT = 120 seconds

 

FLAT BAR TRICEP PULL DOWN
(90 second rest between sets)
3 sets x 15reps x 55kg @ TEMPO 2x1x3x1

TOTAL VOLUME = 2,475kg
TOTAL TUT = 315 seconds

 

ROPE TRICEP PULL DOWN
(90 second rest between sets)
2 sets x FAILURE (24reps & 22reps) x 20kg @ TEMPO 1x2x2x1

TOTAL VOLUME = 920kg
TOTAL TUT = 276 seconds

 
WORKOUT TOTAL VOLUME MOVED = 14,195kg
WORKOUT TOTAL TUT = 1,637 seconds OR 27mins 28seconds
WORKOUT TOTAL TIME = 50mins
TOTAL SETS = 20

 
I will repeat this same workout for the next 6 weeks. The plan will be to add on reps, kg or both to each set, EACH WEEK, EVERY WEEK. I will document all my weeks, workouts and lifts and hopefully see some nice progression in terms of intensity, volume moved and time that the muscle is working.

Always track your progression 😉

Know it, Feel it, Live it

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