Online Fitness Trainer, Exercise Programs & Workout Routines

DB Complex: T-Pushup, Alt Lat Raise w Hold, Stepup

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

Calories Burned:  646 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: Grab a pair of hex dumbbells and assume a pushup position, your arms straight.

MOVEMENT: Bend your elbows and lower your body until your chest nearly touches the floor. As you push yourself back up, lift your right hand and rotate the right side of your body as you raise the dumbbell straight up over your shoulder until your body forms a T. Reverse the move and repeat, this time rotating your left side.


START: Stand holding a pair of dumbbells straight out from your sides. Your arms should be at shoulder level with your palms facing forward.

MOVEMENT: Hold your left arm in the up position as you lower and raise your right arm. Then lower and raise your left arm. That is one repetition.


START: Grab a pair of dumbbells. Stand 6 to 8 inches from a box, and place your right foot on top of it.

MOVEMENT: Press through your right heel and step onto the box, but do not let your left foot touch the box. Slowly lower your left foot back to the floor. That is 1 rep. Do all reps on your right leg, and then switch legs and repeat.

Tags:  combination exercise, dumbbell complex, Superset, circuit

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