Complexes are the secret weapon for getting the body you’ve always wanted and the endurance you have always dreamed of.
The concept is simple and yet deceptively hard; you pick up a kettlebell, dumbbell, barbell or even TRX and perform all the reps of on exercise. Then with no rest, perform all the reps of the following exercises until you have completed all the exercises.
Not convinced? Well, pick up a pair of dumbbells – be conservative with the weight – and perform one of the most popular complexes designed by the father of complexes, Istvan Javorek:
Dumbell Complex 1
- DB Upright Row
- DB High-Pull Snatch
- DB Squat to Push Press
- DB High-Pull snatch
- DB Row
Simply pick up a pair of Dumbbells and perform 6 repetitions of each exercise without putting them down. Use a controlled and continuous motion.
For hypertrophy – getting bigger – reps of 3 work well.
Try this complex with a barbell
- Row
- High Pull
- Front Squat
- Shoulder Press
- RDL
- High Pull
For beginners or conditioning – reps of 8 are best
Grab a pair of Dumbbells and perform 8 repetitions of each exercise before you put them down
- RDL
- Row
- Shoulder Press
- Back Step Lunge at Shoulder (L-side)
- Back Step Lunge at Shoulder (R-side)
- DB Squat – hands at side
Tip 1
Always select your weight by your weakest exercise
Tip 2
Work at a brisk pace but maintain good technique