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DB Complex: Ft-El Pushup, Ft-El Split Squat, Shrug

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:  Quadriceps

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


START: Get into a pushup position with your feet on a box or bench. Your hands should be slightly wider than and in line with your shoulders. Your body should form a straight line from your head to your ankles.

MOVEMENT: Lower your body until your chest nearly touches the floor. Pause at the bottom, and then push yourself back to the starting position as quickly as possible.


START: Hold a pair of dumbbells at arms length, your palms facing each other. Stand in a staggered stance and place the top of your back foot on a bench.

MOVEMENT: Lower your body as far as you can. Pause, and push back to the starting position. After 15 seconds, switch legs and repeat.


START: Grab a pair of dumbbells and let them hang at arms length next to your sides, your palms facing each other.

MOVEMENT: Shrug your shoulders as high as you can. Pause in the up position, then slowly lower the dumbbells back to the start.

Tags:  combination exercise, dumbbell complex, Superset, circuit

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