More Sample Complexes…

I have received such a high number of inquiries since my first blog on complexes I have decided to post some of the most popular complexes we use here at Kuzora Personal Training in Raleigh , NC :

The Beach Barbell Complex (named for the everlasting pump you get in your arms and shoulders)

Wide Grip Barbell Upright Rows – 12

Medium Grip Barbell Curls – 12

Medium Grip Upright Rows – 12

Close Grip Barbell Curls – 12

Close Grip Barbell Upright Rows – 12

Barbell French Press – 12

Choose a light weight for this one, usually a weight you could curl for at least twenty repetitions. Forty-five to sixty-five pounds works well for most men and an eighteen to twenty-four pound body bar will work for most women.

The Bodybuilders DB Complex (preformed on a flat bench)

Nose-breakers – 15

Semi-supinated Bench Press – 30

Flyes – 15

DB Bench Press – 30

This is great for hyperplasmic hypertrophy in all your upper body pushing muscles or the day after a heavy bench workout as “active recovery.” If you can do two rounds of this complex with thirty pound dumbbells you have an exceptionally high pain tolerance.

The Javorek Inspired Kettlebell Complex

Single Arm Swing – 6

Snatch – 6

Squat with Shoulder Press – 6

Bent Over Row – 6

Snatch – 6

I like to use this complex to perfect kettlebell snatch technique. By the time you get to the second set of snatches your shoulders and upper back are significantly fatigued and you are forced to generate most of the power with your glutes and hamstrings.

The DB Shoulder Tri-set

One & a Quarter DB Military Press – 8

Arnold Press – 6

DB Military Press – 6

Technically more of a mechanical advantage drop set, this complex takes advantage of increasingly easier movements to allow you to keep pressing the weight once you have already reached muscular fatigue. You can perform it seated or standing.

Hopefully these should keep you busy for awhile…