Complexes
A quick workout post for tonight to inspire you guys or just give you some motivation. This is from my other blog.
Goal: Build Muscle & Fat Loss
Time: Around 60 mins
When: 3-4 times a week
Equipment: Dumbbells, Barbells and Bodyweight.
Why: Another fantastic option to overload certain muscle groups to induce growth hormone release from the body (a natural bodyfat regulator). An advanced approach to burning fat and building muscle, training this way allows for back-to-back training days as you perform a split program.
These programs aren't for the faint of heart.
These programs are performed on different days and are for the more advanced trainee.
Day 1: Lower Body Complex (performed as a circuit)
A1. Dumbbell squat 3 sets x 12-15 reps, 0 rest
A2. Rear Foot Elevated Split Squat, 3 sets x 10-12 reps, 0 rest
A3. Back Extension, 3 sets x 15-20 reps , 0 rest
A4. Mountain Climbers, 3 sets x 10-12 reps, 0 rest
A5. Jumping Alternating Lunges, 3 sets x 10-12 reps, 0 rest
A6. Russian Step-up, 3 sets x 10-12 reps, 0 rest.
Repeat until sets are complete.
Day 2: Upper Body Complex (performed as a circuit)
A1. Dumbbell Incline Bench 3 sets x 12-15 reps, 0 rest
A2. Chin-up, 3 sets x 8-12 reps, 0 rest
A3. Press-up, 3 sets x 15-20 reps , 0 rest
A4. Barbell Row, 3 sets x 10-12 reps, 0 rest
A5. Dumbbell Flyes, 3 sets x 10-12 reps, 0 rest
A6. Lat Pulldown, 3 sets x 15-20 reps, 0 rest.
Progression:
Add weight.
Increase the sets.
Conclusion: An absolute killer advanced workout to build muscle and cut up. Give it a try and curse my name :). Best of luck
Enjoy,
Tom
