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DB Complex: Bench, Hang Pull, and Front 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 on a bench holding a pair of dumbbells with your arms straight above your chest, palms facing forward.

MOVEMENT: Lower the dumbbells to the sides of your chest, and then push the weights back up to the starting position. That is 1 repetition.


START: Hold a pair of dumbbells just below your knees with your hips pushed back and knees slightly bent.

MOVEMENT: In one movement, straighten your hips, knees, and ankles, and explosively pull the dumbbells as high as you can. Lower yourself to the starting position and repeat.


START: Hold a pair of dumbbells with your palms facing, upper arms perpendicular to the floor, and one end of each dumbbell resting on the meatiest part of your shoulder.

MOVEMENT: Push your hips back and lower your body into a squat, and push back up.

Tags:  combination exercise, dumbbell complex, Superset, circuit

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