Online Fitness Trainer, Exercise Programs & Workout Routines

DB Complex: Alt Bench, Hang Snatch, Jump Squat

Posted by GymAmerica
Tuesday, April 3, 2012 at 5:39pm filed under Chest

Calories Burned:  850 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Pectorals
Secondary Muscles Trained:  Deltoids

INSTRUCTIONS: Perform the following exercises in order. Do each exercise for 30 seconds, then rest. That is 1 rep.


START: Lie faceup on a flat bench and hold a pair of dumbbells over your chest so they are nearly touching each other. Before you begin, pull your shoulder blades down and together, and hold them as tight as you can throughout the entire exercise.

MOVEMENT: Slowly lower one dumbbell to the side of your chest. Pause, and as you press the weight back up to the starting position, lower the dumbbell in your other hand. Continue to alternate back and forth.


START: Bend at your hips and knees and hold a pair of dumbbells between your feet, using an overhand grip.

MOVEMENT: Now stand and hoist the weights in one motion, letting your forearms rotate from the momentum, until your arms are straight above your head and your palms face forward. Return to the starting position.


START: Hold a pair of dumbbells at your sides, your palms facing each other.

MOVEMENT: . Lower yourself into a squat, and then jump as high as you can. Land softly, with your knees bent. Stand then repeat.

Tags:  combination exercise, dumbbell complex, Superset, circuit

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