Example Dumbbell Complex

Dumbbell_exercise

1. upright row with each arm separately, then both together;

 

2. front lunge with one leg, then the other;

 

3. back lunge with one leg, then the other;

 

4. curl to overhead press;

 

5. keep dumbbells at shoulders and squat

 

Again, the same type of sequencing and progressions work great with the dumbbell complexes. It is a great strategy is to alternate barbell complexes on one day with kettlebell or dumbbell complexes on alternative training days. For example, you could do barbell complexes Monday, K-bell or D-bell complexes Wednesday, and back to barbell complexes on Friday. Maybe hit some sprints and bodyweight drills on Saturday or Sunday; then Monday would be K-bell or D-bell complexes again, Wednesday would be barbells again, and so on. Give this program a try for a month (if you dare), and you will be one hardened individual!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.