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DB Complex: OHD Shrug, Thrusters, Walking Lunge

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

Calories Burned:  748 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Triceps
Secondary Muscles Trained:  Trapezius
Instructions: 

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

OVERHEAD SHRUG

START: Hold a pair of dumbbells straight above your shoulders, with your arms completely straight and your palms facing out.

MOVEMENT: Shrug your shoulders as high as you can. Pause, then reverse the movement back to the starting position.

THRUSTERS

START: Stand with your feet shoulder width apart, holding a pair of dumbbells next to your shoulders.

MOVEMENT: Squat so your thighs are parallel to the floor. As you stand up, press the dumbbells up. Then lower them back down to your shoulders.

WALKING LUNGE

START: Stand holding a pair of dumbbells.

MOVEMENT: Take a long step forward with your left foot. Push up into a standing position, bringing your back foot forward. Alternate the leg you step forward with so that you are simulating walking.

Tags:  combination exercise, dumbbell complex, Superset, circuit

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