Dumbbell Complex Workout


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Dumbbell only complex 1 || 5 exercise circuit

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A Dumbbell Complex Workout to Build Muscle and Quickly Shed Fat A1. DB Push Press x 8 reps A2. DB Front Squat x 8 reps A3. DB Romanian Deadlifts x 8 reps A4.

DB Bent-Over-Row x 8 reps A5. DB Elevated Push-Ups x 8 reps Rest 30 Seconds A6. There’s nothing like a complex to give your metabolism a surge. Not only will the non-stop action give you an intense cardio workout, combining these movements will.

There are two primary ways to complete a dumbbell row: 1) Both legs together, bending over at the hips 2) Split stance where one leg is in front of the other. The effects of EPOC from barbell/dumbbell complexes can last for several hours, meaning you’ll be burning extra calories long after you finish your workout. (Learn more about EPOC, Your New Workout. Dumbbell Wrist Curl The wrist curl goes last, and that’s no accident. If you hit your forearms too early in your workout, they’ll fatigue and prevent you from maintaining a good grip when training larger muscles like the back and biceps. This puts those bodyparts at a disadvantage because they rely on the forearms to be fresh.

Complex Workout Instructions Full Body Complex. upper body dumbbell complex or upper body, body weight complex. Lower Body Complex. If you follow an upper/lower split then start your session with a lower body strength exercise and then move onto one of the following: lower body barbell complex or lower body kettlebell complex.

Complete 1 rep of each exercise, 2-3 times without putting the bar down. For example: In complex 1 you would do 1 rep each of the deadlift, row, clean, thruster, and squat, then immediately repeat. Alwyn Cosgrove is even more concise: “A complex is a circuit using one piece of equipment, one load, and one space.” So maybe you perform front squats for 8 reps, then push presses for 8 reps, then bent-over rows for 8, and finally back squats for 8 – all without putting the damn bar down.

It’s brutal. Dumbbell or Barbell complexes are used to replace long and boring cardio which will increase your muscle size, strength and incinerate fat for your best body EVER. Cardio and running can not do that. Click on the play button below to learn how to do a this fat shredding complex workout!

Made popular by strength coaches Istvan Javorek and Dan John and UFC Hall of Famer Randy Couture, a complex—done with one piece of equipment, usually a barbell, a dumbbell, or a kettlebell—is a style of circuit training where several exercises are performed in succession without resting.

List of related literature:

Doing Preacher Curls with dumbbells forces each arm to work independently.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

For example, you might perform heavy military presses one day (5 sets of 3 reps), seated dumbbell shoulder presses on another day (4 sets of 8 reps), and light high-rep dumbbell lateral raises on another day (3 sets of 15 reps).

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

Biceps, deltoids, upper trapezius, supraspinatus, infraspinatus, and teres minor work isometrically with arms in the pyramid position.

“Fitness Instructor Training Guide” by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
from Fitness Instructor Training Guide
by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
Kendall/Hunt, 2002

You can perform the biceps curl using dumbbells (alternating or together), a barbell, or a machine.

“52-week Basketball Training” by Chip Sigmon
from 52-week Basketball Training
by Chip Sigmon
Human Kinetics, 2003

VARIATION #27 grogjdu-ggg VARIATION #28 Static Curl ggrhihggjy Dumbbell Curl With Static Hold ‘ Grab a dumbbell with your right hand part touching and stand behind a raised incline bench.

“The Men's Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!” by Adam Campbell
from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!
by Adam Campbell
Rodale, 2009

Ylinen et al. (2003) suggest dumbbell shrugs, presses, curls, bent over rows, flys or pullovers, completing three sets of 20 repetitions.

“Exercise Therapy in the Management of Musculoskeletal Disorders” by Fiona Wilson, John Gormley, Juliette Hussey
from Exercise Therapy in the Management of Musculoskeletal Disorders
by Fiona Wilson, John Gormley, Juliette Hussey
Wiley, 2011

Dumbbell Curl on Incline Bench—This was always one of my favorite exercises.

“Arnold” by Arnold Schwarzenegger, Douglas Kent Hall
from Arnold
by Arnold Schwarzenegger, Douglas Kent Hall
Simon & Schuster, 1977

Holding a dumbbell in each hand, let your arms hang toward the floor.

“The New Abs Diet: The 6-week Plan to Flatten Your Stomach and Keep You Lean for Life” by David Zinczenko, Ted Spiker
from The New Abs Diet: The 6-week Plan to Flatten Your Stomach and Keep You Lean for Life
by David Zinczenko, Ted Spiker
Rodale Press, 2010

For the second workout, I usually begin with heavy seated dumbbell curls and follow that exercise with preacher curls with a barbell.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

For example, begin with biceps curls, and then do arm swings front to back and side to side.

“Physical Activity Instruction of Older Adults” by C. Jessie Jones, Debra J. Rose
from Physical Activity Instruction of Older Adults
by C. Jessie Jones, Debra J. Rose
Human Kinetics, 2005

Alexia Lewis RD

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  • @getitdonefitness Thanks for the info, big fan of your workouts. I just need to figure out how and where to fit in other movements to build my bis and tris. Thanks again.

  • Maybe it’s just me but if you wrote your program out like a workout instead of a five paragraph theme it’ll be easier for me to do the work out without actually having to watch your video over and Pausing all the time.

  • I’ve watched and tried a lot of dumbbell training and exercises and can honestly say this one has by far the biggest impact. Proper cardio workout and seeing gains �� too.

  • In the clean and press, you do seem to use a bit of hip drive (which is fine IMO), would you want to try and keep it down to a strict press or can you do a full-on push press/jerk if you start to get tired? Looks cool though. I’m gonna try this w/some of my clients.

  • Completed this complex tonight with a 24kg kettlebell. Thought the emphasis would be on strength. But I was wrong. It is strength AND conditioning! It’s a killer. It works everything particularly after the first set. Shoulder and biceps and grip failed first. I worked on the basis of getting 3 rounds (i.e. Left and right) as quickly as possible rather than a 12 min countdown. It was v tough I have to say it took me just over 15 mins. Great workout. Highly recommend for S&C days. Thanks Travis.
    John (41). London, UK.

  • Hey guys if there’s anyone who did the workout and got a nice change in his strength and physic please comment below and let as know.

  • This dude is full of crap. First thing is weight lifting is for building muscle cardio is for losing weight. So the thought of burning fat while lifting is stupid. And the ingredients didn’t look that good so I don’t even want the recipe.

  • Keep going brotha, ����email [email protected] gmail.com or look me up, everything “ b.rod banks “ Instagram/Twitter exc… would love to collab
    I have a catalogue of over 300 songs will give you monetization for any one you would like��

  • Yes I agree cant even believe it. you can make your workout sessions much more productive if your eating the right foods to avoid fat and belly.

    btw!but ye the surprising part is my friend who is not doing much excercises, maintaining his six pack with this secret food items.

    i found it here bit.ly/15ccms2?=ftztz

  • I’m 51 and I’ve done this about 5 times and believe me it’s way harder than it looks, I don’t do the get up sit ups (neck issues) and only do 1 set at the end not 2 sets. Not sure if it’s really for 51 year olds. ����

  • The info is a good base, but I’ll mention that that’s a standard deadlift, not a Romanian, and a strict press is from the front, the example at the beginning of the video was a “rear overhead press”.

  • question as a beginner; I assume cardio is preferred on the 2 days not lifting? Didn’t know if anyone factored in other workouts as the weeks progressed. Thanks

  • Big ups to u Mike Rashid… I’m a atett workout guy all intense bodyweight Bruce Lee, prison shit…& I highly respect what u do cus u a weight lifting power lifter& u do bodyweight stuff also which guys ya size shook to do, even at my size I’m 6′ 205ish, I’m fighter/trainer, so def much respect the shit u do

  • I used 6 kg and 4 kg dumbbell because I am still a beginner. But this totally killed me. I finished this in almost 1 hour. I am planning on doing this again on Friday or Saturday. Thanks

  • This is pretty intense but the click bait qualification of “Ultimate” implies that it is complete which it is not. A few other movements could have been blended into the routine. My recommendation concerns standing overhead presses and back injury. Andy is using 70 lb dumbbells for several of the overhead presses and is doing that weight with ease and not suffering from pressure in the lower back. It is most important to not feel like the weight is not forcing you to overly arch your back or sway to one side to compensate for a weakness or improper swinging of the weight. For the less advanced, a couple of weeks of seated overhead presses can help you find the correct weight while having the safety of the chair or benches back support. Than go for the advanced stuff.

  • @dapride147 no I make sure to hit a DELOAD week or for at least a few days when I tart to feel pretty banged up and fatigued.

    Learn how to LISTEN to your body and you’ll be fine.

  • I’m going to try this today. Except I’ll probably do half of the weight you’re doing cause I dont have the extra weights and also I need to start somewhere comfortable.

  • @Takeda1984 I still bench I just don’t film it and post it on youtube… that’s boring 😉 I don’t bench that often but i still include it into my training every now and then. great movement for upper body strength

  • Hey guys! I am starting this from today so I will update you guys.. a little background information about me.. I am 18 years old.. I weigh 70KGs/155Pounds.. my height is 5 foot 7
    Day 1 ( 1/7 )
    I completed it and it was difficult and was out of breath ( I used 2 x 7.5 KG dumbbells )
    Day 2 ( 2/7 )
    I did everything the same.. this time it went much easier and I loved it
    Day 3 ( 4/7 )
    It went easy again.. all good �� also took 1 day break to rest my body..
    Day 4 ( 6/7 )
    this time i got used to it.. i feel like i should go for the heavier dumbbell now
    Day 5 ( 9/7 )
    Took 2 days break so I can take rest and I started with heavier weights this time.. 2 x 11KG dumbbells.. was hard but managed to pulled it through ��
    Day 6 ( 13/7 )
    Did the same took some break off
    Day 7 (19/7)
    Needed rest for my muscles so I could start once again
    Day 8 (21/7)
    Went good!
    Day 9 (24/7)
    Now I feel like i can do this everyday.. it’s easy but tiring
    Day 10 ( 27/7)
    Now I want to go for more heavier weights but I feel like I am not ready

    Ok I’m done.. I can see my muscular growth in my body.. I just wanted to experiment this workout for 1 month.. now I am planning to do the one punch man challenge

  • The two of you are the best workout team I’ve seen!! Usually I don’t like women doing the workout but the two of you together I really enjoy!!

  • Thanks. You guys really explain all the exercises well. Hands down the best workout videos I’ve found on YouTube, both technically and aesthetically. Keep them coming!

  • Hi, have you tried “MuscLeader” (just search Google)? On their website you will find a useful free video explaining the right way to start building notable lean muscle very fast while reducing body fat as well. Devan and plenty other guys had good results because of this technique. Hopefully it works for you also.

  • i’m glad i found your channel. thanks for this video. i have a bad right leg and have a hard time doing lunges. what alternative can i do? thanks!

  • Thank you for this! I finally got some heavy dumbells and this workout was awesome and straightforward. Also appreciate the 3 variations to keep it challenging!!

  • What exactly is Episoketren System? How does this thing really work? I notice a lot of people keep on talking about this popular training course.

  • Just tried this workout and it is killer!!! Will definitely include it in my collection.

    Hey Travis can we have more dumbbell complexes please!!!!!

  • Thank you very much, your routine is one of the best I have seen, I am a CQC instructor and the results are amazing and our strength for hand-to-hand combat has increased in an amazing way. Thank you and greetings from Mexico City.

  • Looked easy until I tried it was good I’ll try it for a week but there workouts I couldn’t do I just pause the video and do one Ik ��

  • I have a question I’m completely recovered from ankle surgery I have a plate and screws I can do everything except the lunges what exercise can I do to replace the lunges?

  • I did this workout with a 45# dumbbell, wearing a 20# vest and adding 6 1-arm renegade rows at the beginning of each round. I only had time for 2 rounds, but it was absolutely brutal. Thanks so much, Travis. Keep posting these innovative complexes.

  • Just completed. Time was not what I expected at all. Probably take about the 3rd try to get it under 15 minutes. Only used a 50lb dumbbell. Great workout. I loved the mix in the quick workout. Keep them coming. Great content.

  • I used kettlebells as well. New to this type of lifting so I went easy at first with a 10lb, but it was WAY to light, so went up to 15lb, and I could feel that! I worked up to 3 sets each side instead of focusing on the 12 minutes as well and it was killer! You can incorporate so many other moves, or up the reps to customize the workout however you like. Love it!

  • Excellent. I love complexs, they make you feel like Superman. You don’t have to be a monster like Mike. Even if all you can do is the bar,DO IT!

  • I’m 51 and I’ve done this about 5 times and believe me it’s way harder than it looks, I don’t do the get up sit ups (neck issues) and only do 1 set at the end not 2 sets. Not sure if it’s really for 51 year olds. ����

  • Hi there, have you tried MUSCleader (just search Google)? On their website you can watch a good free video featuring how you can build noticeable muscle mass easily whilst eliminating unwanted fat as well. Devan or many other guys like him experienced great success utilizing this method. It might work for you too.

  • Hello, have you considered MUSCLEader (search on Google)? On their website you will find a good free video explaining the way to develop visible muscle quickly whilst losing body fat at the same time. Brandon & many guys like him enjoyed great results because of this method. Perhaps it will help you out as well…

  • I recently got back into the fitness game after a long period of bad times. The confidence boost that I got after finishing this workout series for the first time was incredible! I’m feeling exhausted but definitely, this is one hell of a workout. Thanks brother for this one ����

  • Sorry for this silly question: Is this supposed to be a full workout of the day, or it’s just the finishing?

    By the way, I’ve been doing nothing but dips and chin-ups for almost two years. I have little time and honestly, I’m quite lazy.
    Now I want to add something to make my minimalist routine more complete.

    How about this complex plus dips and chins, 3x a week?

  • Bhai daily Exercise karne ke baad Shareer me Vajan badane ke liye din me 3/4 baar khana khna jaruri hai yaa fhir Sirf 2 Waqt khane se bi vajan badega Aur ek baat Bhai Gym karne se body banegi Yaa fhir Powder/Capsule khane se hi body banegi bhai plz replay��

  • My classmates laughed when I told them I was going to build muscle with Max Muscle Method, but then I showed them the results. Google Max Muscle Method to see their reaction.

  • This looks brutal bruh.. And it felt brutal too.. I tried it after watching this vid… Mann my arms felt like shayytt that nite and the day after… If there is anything I learned go with a not so heavy dumbell

  • Great complex! I used 50 lb d.b.’s got in 8 sets in 12 min. I did your man makers to finish and used the 50’s again and got 15 reps in five min. Fukn intense!!!!

  • I like how he said these are the ingredients not the recipe. A lot of people just assume cause they saw the exercises they know how many sets or reps to do based off their goal and end up coming short of their goal

  • Some months ago I completed 4 rounds with a 20 kg kettlebell, but my form went crap during the last round. Next week I’m trying it with the 24 kg bell.

  • I started out with tiny dumb bells doing slow punches.
    as the months went on the weights got heavier.
    My max dumb bell weight doing slow punches was 25 pounds.

  • Hey man, great vid! I’m new to your channel but learning a lot from your vids. Really like the descriptions under the video, they explain a lot. Gotta ask one thing tho. When you’re doing a set like in this video, will this be your whole work out for the day or is this part of something that lasts for maybe an hour? Not that I don’t think this isn’t enough but just wondered how much time, how many days and how many rest days to take when doing this type of training. Keep up the great work!

  • awesome workout travis! just did it this morning with a 45 lb kettlebell! then finished the workout with weighted abs and sprints

  • If not a beginner and done this workout for a while, should you include more days during the week? Such as, instead of 3x a week, up to 4-5x a week??

  • No disrespect intended, Mark, but you looked noticeably shaky and off balance in this vid. And you’ve cut considerable fat recently, it seems. Are you in good health, friend?…..

  • @buddybooski i fit these complexes in within my other training. these aren’t the only thing I do… I focus on functional type lifts only not too big into isolation movements… Pull Ups, Dips, ring push ups, muscle ups all those movements hit the chest real well.

  • Travis, what DB complexes or exercises do you do for Bis, Tris and Chest? Would you just be doing body weight exercises for those body parts on another day? I love the DB Complex workouts, I’m just trying to figure out were those other body parts fit in. Keep the videos coming….I’m hooked!! Working on getting better at your workouts and will be ready for your challenges soon brotha.

  • I’m a strength and conditioning coach and I love complexes Mike, to me your in a fight and your strength, fitness but more importantly YOUR WILL are tested, keep it up big man ��������������

  • Best full body weight training workout. Took me 1 hr 10 mins to finish the whole workout on the first day. Let’s hope I get better and take shorter rest time. ��������

  • Not going to lie, I clicked on the video cause the chick in the thumbnail was pretty hot and I stayed and watched the entire video cause she was in fact very hot ���� but she also has a good personality. Keep putting hot ass chicks in your videos guys and you’ll keep getting views. I enjoy informative content as a power lifter but I enjoy hot chicks and entertaining convo/shooting the shit just as much if not more.

  • @Alberigo121 Good question man Yes usually fruit but if I do multiple workouts in a day, I’ll eat some Ezekiel Bread for my early AM breakfast (don’t tell anyone 😉 ) This is very very rare.

    But, mostly, I’ll eat paleo lots of fats (more nuts and seeds on workout days)

  • Mikey!! Cause of u I was inspired to do Boxing classes and it’s found to be a great tool..I wanted something simple but challenging as well with barbells..I love this complex.. this will be added piece.. can’t wait..

  • @MrJoeybigz Listen to Travis, he knows what he is talking about. Ive been doing his thowdowns and workouts for months and ive gone to a new level of fitness.

    but also realise that as much as he talks about going HAM and hitting the exercise HARD, he also emphasises the need for good form.

    youve got to know your own limits as well buddy!!!!

  • I did this workout tonight at the gym. Holydamnshit! What a good workout man. Loved it. Looked like I climbed out of a swimming pool when I was finished.

  • Oh crap this is more intense than my normal workout I feel kinda intimidated ngl

    It’s my rest day rn and I was looking for a new routine

  • This workout is nice! Has anyone modified the complex by adding a single leg deadlift for a total of seven (7) movements? I’ll hit that up in my next session.

  • I have a question regarding Complex 3. Is this two rounds in total (first round with right arm and then second round with left arm) or two rounds with each arm which makes it 4 total rounds?

  • Hey brother love the content! Question: Are you adding complexes onto existing workouts or are you substituting other movements with the complexes? I’m just trying to figure out the best way to fit them in. Thanks in advance Mike.

  • Mehson, I just finished dis workout. Ayo go kill me, lol. 20lbs, 4 sets, 12 reps, standing pushups 20 and I’m sweating perfusely. Jah bless.

  • @AwestaKhalid yeah you can use momentum if need be. POWER is always great. If you’re going for more strength, a strict press would be better.

  • Hands down the best full body dumbbell workout I have ever seen..I will enjoy this and save time. Just do one of the three and switch up periodically correct?

  • Bro thank you I’m doing football and before I was weight lifting and training like a bodybuilder, but I wasn’t trying like an athlete thank you so much

  • I love barbell complexes. Gives me a good bang for my money and time. I mostly do them when I’m pressed with time at the gym or just as part of my weekly schedule. Great video. Keep up mate!

  • When I do squats I usually do them in daisy dukes without underwear on too!!! I also wear my shades glasses with my shirt off. I throw on a gold watch just to make me look like I came to put that work in!!! GTFO! Those cleans and front overhead presses look like garbage.

  • I was just wondering to myself what is going on? I used to wonder why people have attitude about crossfit but now I watch a vid like this and I’m like what are they doing? And how do they not throw their backs out?

  • Just attempted the workout. Got through it but barely. This workout is the truth!! Great pump and workout in a fraction of the time! bless you Mike Rashid

  • I just wanted to have flat belly, so I tried fat loss plan from NextLevelDiet. Guess what? I lost my beer belly in just 30 days. Now I want a six pack:D

  • Damn bruh, I now have a Lil bit of pause because this is not my thing but i gonna do this more. Thnx my brother! �������� Greetz all the way from Amsterdam!

  • To be honest, when he started doing the workout I really rock wit how it looked like a commercial. This is really interesting, made video more worth watching.

  • The only one I can’t do is the split stance as my floor sounds pretty hollow and also as soon as I finnish my regular exercise I immediately start this and times vary from 1 hr flat to 1 hr and 20 mins depending on how tired I am

  • The bear complex I call Mike Vics, he was the first person I ever seen do this in his Atlanta Falcon Days. Whatever you want to call them it’s a hard as exercise

  • This is one of the best, if not the best, full body dumbbell workouts out there. It seems a bit shoulder heavy. Could toss in one more chest movement but otherwise I feel satiated and spent after this workout. Thanks!

  • Love this stuff for conditioning. A lot more fun than being on a treadmill for and hour. Great coaching advice to not over do it and use it as supplement to strength training.

  • Thank you for sharing this Mike and it looks intense! This will definitely get the heart rate going while really helping with improvements in strength and mobility.