(Bi’s = biceps, Tri’s = triceps)
Today, we are going to change our target area and the pace, focusing on the upper body with a slow pace workout.
Concentric movement, and eccentric movement are two terms you should understand in the workout world. The concentric movement is the movement against gravity, or the “up” movement. The Eccentric movement is the movement with gravity, or the “down” movement.
Which movement is most important in building muscle? Concentric or Eccentric?
Paradoxically, the eccentric movement is the most important. Muscles undergoing eccentric loading suffer greater damage during exercise, which ultimately results in more efficient muscle growth. These movements are the “breaking force” in exercise, and probably the most important. I recommend further reading on the importance of your tempo. In addition, you should check out the article explaining the importance of the eccentric movement more in depth.
So, for today’s workout- I want you to focus on the eccentric movement.
Perform each repetition with one to two seconds “up” and FOUR seconds down, 3 sets of 10 – 15. If you can do more than 15, use a heavier weight or go slower:
Always write down your reps!
Decline Push Up on the Bench- Click to view the video
Slowly lower your body to the bench.
Muscles Worked: Pectorals, triceps, biceps, shoulders.
Curl and Delts (Dumbbells)- Click to view the video
Bring it down slow!
Muscles Worked: Biceps, shoulders, trapezius, core muscles.
Wood Chop (Dumbbells)- Click to view the video
Feel how much stronger your core is getting?
Muscles Worked:Shoulders, triceps, biceps, quadriceps, glutes, hamstrings, core muscles.
Jump Rope or Pretend Jump Rope- 115 Reps
Tricep Kickbacks- Click to view the video
Don’t let gravity beat you!
Muscles Worked: Triceps, rear deltoid, core muscles.
Pilates Crunch- Click to view the video
Meditate while you do this one.
Muscles Worked: Abdominal muscles, back muscles.
Reverse Flys (Dumbbells)- Click to view the video
Build your back muscles here to help improve your posture.
Muscles Worked: Shoulder, trapezius, rhomboids, quadriceps, glutes, lower back.
Jump Rope or Pretend Jump Rope- 115 Reps
Ab Planks- Click to view the video
Be strong, hold this plank for as long as you can for 3 sets.
Muscles Worked:Abdominal muscles, back muscles, lower leg muscles, triceps.
Tricep Dips- Click to view the video
A great exercise to build the back of your arms.
Muscles Worked: Triceps.
Upright Row (Barbell)- Click to view the video
Last one! You got this!
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings.
Nice work. I bet you feel great right now! Go eat some good food 
Post your time below to track your time on Facebook and encourage others!
Click here to find out how to optimize your post-workout recovery!
