Day 1 - Slow Tempo Upper Body Strength: Build Muscle with Time Under Tension

This workout serves as Day 1 of our Beyond the Build with Brian 10-Day Challenge, but can be used as a standalone workout anytime!

Hey Team!

Welcome to Day 1 of "Beyond the Build with Brian," where we will start with a Slow Tempo Upper Body Strength workout. This session focuses on muscle control, endurance, and strength through slow-tempo exercises, engaging your muscles deeply for better activation and growth. This workout is for anyone who wants to build strength and lift a little heavier. This workout targets the shoulders, back, chest, arms, and core with a series of controlled movements using dumbbells and a bench or chair.

Slower tempos maximize time under tension, promoting muscle hypertrophy and stability. Slowing down each movement recruits more muscle, leading to better muscle activation and increased strength. The controlled pace helps improve joint health and stability, making this workout beneficial for muscle building and injury prevention. Also, lifting slower allows us to maintain form over speed, which is important as it prevents injuries and increases the effectiveness of the exercises.

Remember, this workout is designed to be adaptable. Don't hesitate to lower your weight if you feel your form is breaking or you're getting tired fast. The beauty of a workout like this is that you can adjust the difficulty by altering weights. Whether you're a beginner, starting with lighter weights to master the form, or an advanced exerciser, pushing yourself with heavier weights, this workout is for you. You have the power to tailor it to your needs and goals.

Working out together, even virtually, adds a unique sense of teamwork. Knowing that we're all pushing through the same challenges should motivate you through this whole challenge. Let's keep the energy up and start the week off strong! Remember, team, this is day 1! The goal is to get better each day. Focus on your form, lift a little heavier, and push yourself. Let's hit Day 1 hard. We got this!

EQUIPMENT

Box, chair, or bench
Dumbbells (light, medium, heavy)
Exercise mat (optional)
Exercise Breakdown

WARM-UP: 2 ROUNDS, 30 SEC EACH

SA Circle
Shoulder Rolls
Alt Chest Openers
IYTs
Down Dog to Seal

SET 1: SHOULDER FOCUS: 3 ROUNDS, 40 SEC. ON /20 SEC. OFF (9 MINS)

Seated Military Press
Lateral Raises
Front Raises

SET 2: BACK FOCUS: 3 ROUNDS, 40 SEC. ON /20 SEC. OFF (9 MINS)

SA Row
SA Row
Wide Row

SET 3: CHEST FOCUS: 3 ROUNDS, 40 SEC. ON /20 SEC. OFF (9 MINS)

Floor Press with Bridge
Neutral Press to Crush Press
Negative Push-Up

SET 4: ARMS AND CORE: 3 ROUNDS, 40 SEC. ON /20 SEC. OFF (9 MINS)

Alt Bicep Curls
DB Crunch
Supine Rolling Tricep Ext

COOLDOWN: 1 ROUND, 40 SECONDS EACH

Scorpion Stretch L
Scorpion Stretch R
Tricep Stretch L
Tricep Stretch R
Chest Shoulder Stretch
Child’s Pose