Here with a quick workout for those of you who are looking to add some size but don’t want to spend a lot of time doing it. Today we are going to take a look at a dumbbell complex that you can use as your workout when you are short on time or you can use it as a finisher to blast fat and build muscle at the end of your workout.
What is a Dumbbell Complex?
A dumbbell complex is a type of strength circuit where you do 2 or more dumbbell exercises back to back with no rest and without the dumbbell touching the ground. Dumbbell complexes can be used as a workout or within your workout. The benefits of dumbbell complexes is you can get your workout done in a lot less time, they also really increase your heart rate to burn fat while adding muscle.
These are pretty common in CrossFit and circuit training but you can use this complex to build muscle build muscle without spending hours in the gym. They are not easy though, complexes can be some brutal workouts so if you think it is going to be easy you might want to think again.
Equipment: 2 dumbbells of the same size. Use a weight where 8 reps is a struggle to strict press over your head.
Standard requirements: You should be able to properly perform a plank/renegade row, squat, and press weight over your head.
The Circuit of Exercises: Plank/Renegade row, squat, power curl/clean, overhead press variation (strict, push, jerk).
The Workout Breakdown: Add a rep to just ONE of the movements on each successive set. Work your way up to no more than 7 reps. If 7 reps are too easy, it’s time to move up in weight.
Plank (renegade) row and squat, power curl/clean, to overhead (can strict press, push press, or jerk variation). Abbreviation will be SPCOH for exercise
Rest no more than 60 seconds between sets
5 plank rows + 10 SPCOH
4 plank /renegade rows+ 8 SPCOH
3 plank/renegade rows + 6 SPCOH
2 plank/renegade rows + 4 SPCOH
1 plank/renegade rows + 2 SPCOH