Online Fitness Trainer, Exercise Programs & Workout Routines

DB Complex: Alt Row, Push Press, One Leg Deadlift

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

Calories Burned:  714 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Trapezius
Secondary Muscles Trained:  Deltoids

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


START: Holding a pair of dumbbells, bend at your hips and lower your torso until it is nearly parallel to the floor. Let the dumbbells hang at arms length.

MOVEMENT: Without moving your torso, lift one dumbbell to your side and slowly lower it. Then repeat with your other arm.


START: Stand holding a pair of dumbbells just outside your shoulders, with your arms bent and palms facing each other. Stand with your feet shoulder width apart and knees slightly bent.

MOVEMENT: Dip your knees, and then explosively push up with your legs as you press the weights straight over your shoulders. Lower the dumbbells back to the starting position and repeat.


START: Using an overhand grip, hold a pair of dumbbells at arms length next to your sides. Stand with your feet hip width apart and your knees slightly bent.

MOVEMENT: Raise your right foot off the floor and, without changing the bend in your left knee, bend at your hips and lower your torso until it is almost parallel to the floor. Pause, and return to the starting position. Do all your reps, switch legs, and repeat.

Tags:  combination exercise, dumbbell complex, Superset, circuit

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