The Dumbbell Workout For Full-Body Strength - …
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Complex 1: Power and Strength Complex Complex 1: Power and Strength Complex
When doing the cleans, use powerful hip extension to explode the dumbbells up, much like you would in the barbell clean.
When you're done with your second, clean them one more time and then start the push-presses. Use your legs! These aren't . And definitely make sure to get a solid lockout at the top with your core tight. After the third press, bring the dumbbells down to a rack position with the dumbbells at your chest, either in a somewhat neutral grip or facing you, whichever is most comfortable. Keep your core tight, and sit back to perform the front squats. Complex 1 Print 1 Complex Perform 5 times, resting 60-90 seconds between rounds. 5 sets, 3 reps Perform with dumbbells. 5 sets, 3 reps 5 sets, 3 repsComplex 2: Hypertrophy Complex 2: Hypertrophy
Now that you've done some explosive work, it's time to up the rep range for muscle growth.
For the first movement, lie on the floor and squeeze the dumbbells together as you press up, which will bring more into the otherwise triceps-heavy floor press. During the row, hold a safe spinal position, and really try to get a good squeeze at the top between your shoulder blades.
Don't alternate your legs on the reverse lunge. Perform 10 lunges on one leg before you switch to the next to maximize the stimulus each one gets. If your is feeling shot at this point, it's fine to hold the dumbbells in the rack position. The rack's going to give you a little more core work, but both exercises work the legs the same. Complex 2 Print 1 Complex Perform 4 times, resting 60 seconds between rounds. Perform lying on floor. 4 sets, 10 reps 4 sets, 10 reps 4 sets, 10 reps (per leg)Complex 3: Core Complex 3: Core
You may not see anything in the exercises listed below that screams "core" like, say, the hollow-body rock from my "," but trust me, you'll feel these where you should.
To make this work as a complex, perform all of the exercises with your right arm, rest for 60 seconds, then go through the exercises with your left arm. Keep your core tight the whole time! During the snatch, keep your and posture solid, even when you start breathing heavily. When performing the farmer's carry, your body will naturally want to lean away from the weight, but try to lean into the weight to keep your torso nice and straight.
The get-up sit-up, or half get-up, is a great exercise for your core and far less complex than the full get-up. Keep your eyes on the dumbbell and your shoulder locked into the socket. Push through your heel on the bent-leg side.
When doing plank rows, I like to elevate my nonworking arm on a dumbbell so I get a . Widening your legs will help your hips square to the floor. Complex 3 Perform movements with right arm, then left arm, resting 60 sec. between. Print 1 Complex Perform movements with right arm, then left arm, resting 60 sec. between. 2 sets, 10 reps 2 sets, 100 ft 2 sets, 8 reps Shown with kettlebells. 2 sets, 10 repsComplex 4: Conditioning Complex 4: Conditioning
The final complex in this workout will test your . It may not look like much, but if you spend a little time in a split stance, you'll see why I use this as a finisher. When you're in a split stance, keep that back glute really tucked and tight and your torso vertical while you do the hammer curl. Switch legs before moving to the shoulder press.
During the split switch, try to keep your hips as low as possible. You'll get off the ground a little bit, but you don't want to be jumping around a lot. The key is to move your feet quickly and keep your torso nice and vertical. Complex 4 Print 1 Complex Perform 2 times, resting 60 seconds between rounds. Use a split stance. 2 sets, 10 reps (per arm) Use a split stance. 2 sets, 10 reps (per arm) 2 sets, 20 reps 2 sets, 10 reps
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