UPPER BODY TEMPO WORKOUT

Upper Body Tempo timed 30 minute workout. This workout is unique in that it uses a metronome to create a rhythm that each rep is performed to. I use this technique with lighter weights than normal and control all aspects of the repetition which makes it very very hard. Do not speed up any component of the rep and if you find yourself doing this then you've obviously chosen too heavy a weight so drop your weights and focus on perfect form kept within perfect time. Don't let your ego get in the way of this one as I have seen grown men brought to failure with incredibly light weight. Never judge a book by it's cover and give it a go. 

There are 5 exercises which take 6 minutes per exercise which is a total of 30 minutes for the whole workout.

1. Standing Tricep Pushdown

2. Standing Bicep Curl

3. Seated Military Barbell Shoulder Press

4. Barbell Bench Press

5. Kneeling Lat Pulldown

Do 4 sets of 12 reps for each exercise at a 2-1-1-1 temp as described below with only 30 seconds rest between exercises and sets. Remember to increase the weight for each set. 

The first exercise is a Standing Tricep Pushdown. I press the weight down for 1 second, hold in the bottom position for 1 second, elevate for 2 seconds, hold in the top position for 1 second. This amounts to a 5 second repetition which I do 12 repetitions per set after which I will rest for 30 seconds which is just enough time to increase the weights ready for the second set. This is repeated until all 4 sets are complete for that body part and this should take 6 minutes.

The second exercise is a Standing Bicep Curl. I lift the weight up for 1 second, hold in the top position for 1 second, lower for 2 seconds, hold in the bottom position for 1 second. This amounts to a 5 second repetition which I do 12 repetitions per set after which I will rest for 30 seconds which is just enough time to increase the weights ready for the second set. This is repeated until all 4 sets are complete for that body part and this should take 6 minutes.

The third exercise is a Seated Military Barbell Shoulder Press. I press the weight up for 1 second, hold in the top position for 1 second, lower for 2 seconds, hold in the bottom position for 1 second. This amounts to a 5 second repetition which I do 12 repetitions per set after which I will rest for 30 seconds which is just enough time to increase the weights ready for the second set. This is repeated until all 4 sets are complete for that body part and this should take 6 minutes.

I use Olympic Standard specification bars and weights available from the Australian Barbell Company. I love using PowerBlocks available from here if you're in the United States or from here if you're down under in Australia. My exercise were performed safely in the MAX RACK.

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