Challenge Yourself

Fortune Favors the Bold

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This workout introduces you to ‘Tempo Training’. There are two parts to every movement: the positive (concentric) and the negative (eccentric). Most people only focus on the positive (lifting or raising the weight) but in fact, more progress can be made when you focus on controlling the negative part of the movement (lowering the weight). To perform tempo reps, slowly lower the weight down for a 3-5 second count, then push or pull the weight back to the starting position. It’s tricky at first but you will get the hang of it quickly!

————-INTRODUCING TEMPO TRAINING————-

There are two parts to every movement: the positive (concentric) and the negative (eccentric). Most people only focus on the positive (lifting or raising the weight) but in fact, more progress can be made when you focus on controlling the negative part of the movement (lowering the weight). With tempo training the focus is on controlling the negative by slowly lowering the weight down for a 3-5 second count, then pushing or pulling to get the weight back up. For example, on bench press you slowly lower the bar down for a 3-5 second count, then once it reaches your chest explode up and push the weight back up

DUMBBELL INCLINE PRESS http://bbcom.me/2nVOFkF or INCLINE PRESS MACHINE http://bbcom.me/2x8SV9e

  • Set 1: 12-15 reps (3-5 sec negative)
  • Set 2: 8-10 reps (3-5 sec negative)
  • Set 3: 4-6 reps followed by single drop set

WIDE GRIP LAT PULLDOWN (cable or machine) http://bbcom.me/2p1444W

  • Set 1: 8-10 reps (3-5 sec negative)
  • Set 2: 8-10 reps (3-5 sec negative)
  • Set 3: 8-10 reps (3-5 sec negative)

DUMBBELL BENCH PRESS http://bbcom.me/2w0Y6Dd

  • Set 1: 10-12 reps (3-5 sec negative)
  • Set 2: 8-10 reps (3-5 sec negative)
  • Set 3: 4-6 reps followed by a single drop set

YATES ROW (smith machine optional) http://bbcom.me/2j0cDhf

  • Set 1: 10-12 reps (3-5 sec negative)
  • Set 2: 8-10 reps (3-5 sec negative)
  • Set 3: 6-8 reps (3-5 sec negative)

CLOSE GRIP SEATED CABLE ROW http://bbcom.me/2nz8hzu or CLOSE GRIP SEATED ROW MACHINE http://bbcom.me/2gK3kBs

  • Set 1: 10-12 reps (3-5 sec negative)
  • Set 2: 8-10 reps (3-5 sec negative)
  • Set 3: 6-8 reps followed by a single drop set

STANDING CABLE CROSSOVER http://bbcom.me/2gASbzd

  • Set 1: 12-15 reps
  • Set 2: 8-10 reps
  • Set 3: 6-8 reps followed by a single drop set
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