Ultimate One Arm Dumbbell Complex Training

Posted: May 30, 2014 in Core, Exercise, fitness, High Intensity, lose fat
Tags: , , , , , , , , , , ,

Image16Workout for 5/28/2014

Music: Zak Brown

T-shirt: 42…some of you will get that…
…and some won’t…

So going back in time to some one arm DB complexes. Kind of a Death Drill – Ultimates combo.

I knew it was going to be tough going in.Image1
I wasn’t disappointed!
Totally trashed after this workout!!
Everything was done unilaterally.
There was plenty of shoulder work, shoulder stability, balance, core/abs…this one had it all!

First: One Arm DB Complex

As far as how much weight to use…Image3

Use as much as you want. You do need to be uncomfortable.

Yes you read that correctly. Hell if you were comfortable you may as well be at Planet Fitness!!

39 Movements

First Cycle: 2 Reps Each SideImage4
Second Cycle: 5 Reps Each Side

DB clean to shoulder
DB clean to shoulder and overhead press
DB clean to shoulder and squat
DB clean to shoulder, squat and overhead press
DB clean to shoulder, overhead press and squat
DB clean to shoulder and forward long lunge
DB clean to shoulder and rear lungeImage6
DB clean to shoulder and forward short lunge
DB clean to shoulder and side lunge
DB clean to shoulder, overhead press and forward lunge
DB clean to shoulder, overhead press and rear lunge
DB clean to shoulder, overhead press and short lunge
DB clean to shoulder, overhead press and side lunge
DB One Arm Upright Row
DB side bends
DB One Arm Stifflegged DeadliftImage20
DB One Arm RDL
DB curls
DB Triceps Ext
Walk with DB at shoulder
Walk with DB overhead
Controlled Squat
Squat and Sprawl
Squat, Sprawl, and Push up
Sprawl and Push up position DB RowImage26
Sprawl and Push up position DB reach across belly
Floor press
Bridge Floor Press
Bridge Reach Backs
One Leg Bridge Floor Press
One Leg Bridge Reach Backs
Triceps Ext
DB Sit Up
Seated PressImage29
Move to Full Squat position
Jump
Rear Lateral
Front Raises
Standing DB Row

Second: Core/Abs

Guess I could have added this to the 39 movement above. It would have been 47 in total!

Core/Abs:

One Arm DB Overhead Leg Raises 20 Each SideImage22
One Arm DB Overhead Lemon Squeezers 10 Each Side
Supine One Arm DB Overhead Leg Raises 20 Each Side
One Arm DB Overhead Crunches 10 Each Side
One Arm DB To Opposite Knee Crunches 10 Each Side
One Arm DB Side Crunches 10 Each Side
One Arm DB Overhead Leg Spread/Return Leg Raises 10 Each Side
One Arm DB Overhead Leg Sways 10 Each Side

Video:

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