Push your knees to one side using your abs and hold for 3 seconds.Lift your knees up towards your chest until your legs are at 90 degrees.Hang from the pull-up bar with your legs slightly crossed.Hanging-Circle is the core exercise at the end of the set. The Pull-Up is just a regular wide-grip pull-up, but with tempo timing. Set #2 – Tempo-Single Set – Pull-Up & Hanging-Circle Jump your legs back out into wide plank.Jump your knees into your chest and hold for 3 seconds.Start in a plank position with your legs wide.Wide Plank In and Out is the core exercise at the end of the set. Keep your elbows slightly bent during the exercise. You then lift a dumbbell in between your hands and extend it behind your head and pull it up and over your head using your back. At the end of every Tempo Set is a 10 rep core exercise, where you use the 3 seconds up and 3 seconds down tempo. The Pull-Over target your lats and involves you lying with the top of your back and head on the side of the bench with rest of your body extended out with your legs at 90 degrees, and feet on the floor. Try to increase weight with each set, but make sure you stay light due to the tempo. You finish with a set of 8 reps, counting 3 seconds up and 3 seconds down. You then do a set of 12 reps, counting 3 seconds up and 6 seconds down, followed by a short rest. The structure of the Tempo-Single Sets in Body Beast, are that you do a set of 15 reps, counting 6 seconds up and 6 seconds down, followed by a short rest. Set #1 – Tempo-Single Set – Pull-Over & Wide Plank In and Out The warm-up then closes out with faster jogging. You then grab light weights (I use 10 lbs) and do a few warm-up reps of deadlifts, bent-over rows, and reverse flys. After the circles, we walk down into plank position and back up to standing 3 times. The warm-up is only 2:00 long, and is the same as Build Back and Bis. You start by jogging. Then you go into arm circles, first going forward and then reverse. This workout has a warm-up followed by 5 sets of the main workout. The workout is structured so that the first half is back and the second is biceps. Overall, this is a amazing workout to add to your rotation.
![body beast build back and biceps workout body beast build back and biceps workout](http://1.bp.blogspot.com/-Ie7L7udcgu0/UeG85hivRtI/AAAAAAAAEwY/4xmtX2-oZSg/s1600/body+beast.jpg)
The core moves in this workout are also really tough, especially the ones you use the chin-up bar for. I realized that my pull-ups take about 2 seconds, so when each pull-up las 12 seconds, egos get destroyed.
#BODY BEAST BUILD BACK AND BICEPS WORKOUT SERIES#
My back was obliterated during this workout, and my biceps felt like they were going to fall off. The Tempo Pull-Up series is absolutely insane.
![body beast build back and biceps workout body beast build back and biceps workout](http://sweetlifefitness.net/wp-content/uploads/2014/07/bicep-curl-body-beast.jpg)
Get ready to lighten your weights substantially because keeping tempo is absolutely brutal. Finally for sets of 8, you do 3 seconds for both.
![body beast build back and biceps workout body beast build back and biceps workout](https://i.ytimg.com/vi/VTKlJf9g8Cc/maxresdefault.jpg)
For sets of 12, you do a 3 second concentric and 6 second eccentric. The way these Tempo Sets are configured is, wherever you do a set of 15 you count to 6 during the concentric (shortening the muscle) and to 6 again during the eccentric (lengthening the muscle) part of the exercise. In Body Beast’s Tempo workouts you will keep your muscles under tension for longer periods of time, which has been shown to create greater muscle mass over time. The whole premise behind these workouts is that it is the time the muscle spends contracted during each movement is just as important and the number of reps or the weight you use. You can use this workout, in place of Build Back and Bis on the schedule. Tempo Back and Bis is one of the two optional Temp workouts in Body Beast. Chin-Up Bar (or bands with door attachment)ĮZ Curl Bar with Weight Plates and Spring Collars (Recommended)īack and Bicep hypertrophy (muscle building) workout using timed reps