Skip to main content

Total-Body Tempo Training Workout: Four-Week Fast Results Training Plan

workouts
(Image credit: Unknown)

In This Series

Workout 4: Total Body 2

1A Front squat

workouts

(Image credit: Unknown)

Sets 5 Reps 8 Tempo 2010 Rest 0sec

Stand tall with a bar across the front of your shoulders with elbows up. Keeping your core braced, squat down as deep as you can. Drive back up through your heels to return to the start.

1B Rack pull

workouts

(Image credit: Unknown)

Sets 5 Reps 8 Tempo 2111 Rest 90sec

Stand tall in front of a barbell resting on safety bars at knee height. Using a double overhand grip, bend down and deadlift the bar up, squeezing your shoulder blades together at the top.

Glute bridge

workouts

(Image credit: Unknown)

Sets 4 Reps 12 Tempo 2111 Rest 30sec

Sit with your upper back supported on a bench, holding a barbell across the tops of your thighs. Thrust your hips up, squeeze your glutes at the top, and then return to the start.

Overhead press

workouts

(Image credit: Unknown)

Sets 4 Reps 12 Tempo 2010 Rest 30sec

Hold a bar with your hands just wider than shoulder-width apart. Keeping your chest up and core braced, press the bar overhead until your arms are straight. Lower it back to the start.

4 Barbell roll-out

workouts

(Image credit: Unknown)

Sets 4 Reps 6-10 Tempo 2111 Rest 30sec

Kneel on the floor holding a barbell with both hands. Roll the bar forwards so you lower your torso, keeping your core braced. Then use your abs muscles to return to the start.