This 5-3-1 workout will accentuate the eccentric portion of the exercise when the muscle is lengthening followed by an isometric contraction before a quick 1 second concentric contraction. Using this simple time variation and manipulating the eccentric, concentric, and isometric contraction will exhaust the muscles quite fast in a short amount of time. This workout can be performed body weight only or if you have moderate-heavy dumbbells, you can use this to increase the intensity. The last exercise can be performed with a dumbbell or a barbell. This workout demonstrates 1 set and can be repeated 2-3 times to increase intensity Equipment needed: body weight (just a barre or something to hold onto for balance and pulling away) weighted (moderate to heavy dumbbells and optional barbell.