We’ve written about barbell complexes before and know that they are great for building strength, muscle, conditioning and hell, they are a lot of fun! So as we know many Renegade athletes are stranded at home with just their Mum’s pink dumbbells we’ve put together a list of some of our favourite Dumbbell Complexes for you to try! So without further ado…
1 DB Complex
Focus: Shoulder Hypertrophy & Fat Loss
Required: 1 DB 15-20kg
A1: One Arm DB Swing x10 e/s
A2: Cheat Lateral Raise x10 e/s
A3: One Arm Clean & Press x10 e/s
2min Rest Between Complexes
x3-4 sets
Or Try and do “The Big 55” 10/9/8…3/2/1 on each!
2 DB Complex
Focus: Total Body Muscular Endurance
Required: 2 DB’s 10-20kg
A1: DB Push Ups x10
A2: Renegade Rows x10 (5 each side)
A3: DB Squats x10
A4: DB Push Press x10
60s Rest Between Complexes
x4-5 Sets
DB Shoulder Complex
Focus: Shoulder Hypertrophy
Required: 2 DB’s 7.5-12.5kg
A1: DB Front Raise x10
A2: DB Lateral Raise x10
A3: DB Curl & Press x110
2min Rest Between sets
x2-3 sets
DB Burpees!
Focus: Conditioning
Required: 2 DB’s 10-15kg
One DB Burpee =
DB Push Up
Jump Up to Standing
Clean & Push Press
30s On : 30s Off
x6-10 Rounds
Great as a finisher after strength work!
DB Pulling Complex
Focus: Back and Pulling Hypertrophy
Required: 2 DB’s 10-20kg
A1: DB Reverse Flyes x10
A2: DB Curls x10
A3: DB Bent Over Row x10
2min Rest Between Sets
x3-4 Sets
Mechanical Drop Sets
Focus: Upper Body Hypertrophy
Required: 2 DB’s 20-30kg, Bench, Pull Up Bar
Checkout Our Full Article on Mechanical Drop Sets Here
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