Death Drill Dumbbell Complex (and More)

Workout date: 5/19/2010.

Bringing back the Death Drill Dumbbell Complex.

Why?

It was tough. We tend to bring the tough stuff back.

As a side note two rockers died recently, Ronnie James Dio (Black Sabbath, Dio, Blackmores Rainbow, etc) and Peter Steele (Type O Negative). Tough Stuff. Thoughts and Vibes from and to those who have lost.

Music: Type O Negative. T-Shirt: Type O Negative.

Warm Up: Inchworms for 25 Yards, with 2-5 push ups during the course. Hey they started to get “easy” so we had to do something! Long Lunges for 25 Yards.

Next: Death Drill Dumbbell Complex

The original Ultimate Dumbbell Complex was 7 exercises done one after the other. The Death Drill was an “Ultimate Ultimate” and consisted of 10 exercises done back to back.

The Death Drill Dumbbell Complex devestates them all with 15 Movements. This is more than double the original Ultimate!

The Death Drill Dumbbell Complex makes the Death Drill 1 or the Ultimates seem like baby training. Not for the squeamish! Hence the name. Maybe something Ron Zombie would like. There are 15 movements with dumbbells. The 15 movements equals 1 “rep”. We did a set of “10 reps” and a set of “5 reps”.  The movements are:

1. Short Lunge
2. Controlled Squat
3. Sprawl
4. Push up
5. DB Row
6. DB Row reach across belly
7. Floor press
8. Triceps ext
9. DB Sit Up to Squat position
10. Jump
11. Curl
12. Upright Row
13. Side Lateral
14. Overhead Press
15. Stiff legged Deadlift

Next: 2 sets of 25 Burpees. Why? Well we still had time!

Core Stuff:

1. Alternate Foot to Hand 25 each side
2. Legs up side crunch 25 each side
3. Legs down side crunch 25 each side
4. Leg Raises 50
5. Up the middle crunch 25
6. Hands over head Lemon Squeezers 25
7. Hands over head Seated Leg Raises 50

That’s it! That’s enough! And the video:

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