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DB Complex: Stepup, Scaption, Curl Lunge Press

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

Calories Burned:  646 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Quadriceps
Secondary Muscles Trained:  Deltoids
Instructions: 

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

LATERAL STEPUP

START: Grab a pair of dumbbells and stand with a box to your left. Place your right foot on top of it, with your right knee bent 90 degrees.

MOVEMENT: Push yourself up with your right leg, keeping your left foot off the box. Pause, and reverse the motion. Do 15 seconds on your right leg, and then turn around to switch to your left for 15 seconds.

SCAPTION AND SHRUG

START: Stand with your feet shoulder width apart and hold a pair of dumbbells at arms length by your sides, your palms facing each other and elbows slightly bent.

MOVEMENT: Without bending your elbows, raise your arms until they are parallel to the ground while keeping them at a 30 degree angle to your body. Pause, and then lower your arms back down to your sides. Shrug your shoulders as high as you can. Pause in the up position, then slowly lower the dumbbells back to the start.

HAMMER CURL AND LUNGE AND PRESS

START: Hold a pair of dumbbells at arms length next to your sides, with your palms facing each other.

MOVEMENT: Perform a hammer curl: Without moving your upper arms, curl the dumbbells upward, bringing them as close to your shoulders as you can. Pause, and then slowly lower the weights back to the starting position. Next, step forward and lower your body until your front knee is bent 90 degrees. Push back up and repeat with the other leg. Then, hold the dumbbells just outside your shoulders with your arms bent and palms facing each other. Press the weights directly over your shoulders until your arms are straight. Then slowly lower the dumbbells to the starting position and repeat all 3 moves.

Tags:  combination exercise, dumbbell complex, Superset, circuit

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