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DB Complex: DB Bench, One-Arm Snatch, Goblet Squat

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

Calories Burned:  714 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Pectorals
Secondary Muscles Trained:  Gluteus Maximus
Instructions: 

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

SINGLE-ARM BENCH PRESS

START: Grab a dumbbell with your left hand and lie on your back on a flat bench, holding the weight to the left side of your chest.

MOVEMENT: Push the weight directly above your shoulder until your arm is straight. Pause, lower, and repeat.

SINGLE-ARM SNATCH

START: Bend at your hips and knees and hold a dumbbell with your right hand between your feet, using an overhand grip.

MOVEMENT: Now stand and hoist the weight in one motion, letting your forearm rotate from the momentum, until your arm is straight above your head and your palm faces forward. Return to the starting position and repeat with your left arm.

GOBLET SQUAT

START: Stand with your feet slightly beyond shoulder width. Cup the end of a dumbbell with both hands and hold it vertically in front of your chest, your elbows pointing down.

MOVEMENT: Keeping your back naturally arched, push your hips back, bend your knees, and squat. Pause, and push yourself back up to the starting position.

Tags:  combination exercise, dumbbell complex, Superset, circuit

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