Starting with a pair of dumbbells, perform these four challenging complexes that target strength, muscle growth, core stability, and conditioning. Complete all reps of each exercise before moving to the next, maintaining your grip on the weights throughout each complex.

Warm-Up Complete a light warm-up using a 10-12 pound dumbbell before beginning the main workout. Rest 2-3 minutes between complexes.

Complex 1: Power and Strength

• Dumbbell Clean: 3 reps
• Push Press: 3 reps
• Front Squat: 5 reps

Key Tips:

• Use explosive hip extension for cleans
• Engage legs during push press
• Maintain tight core throughout
• Keep dumbbells in rack position for squats

Complex 2: Hypertrophy

• Floor Press: 10 reps
• Bent-Over Row: 10 reps
• Reverse Lunge: 10 reps per leg

Key Tips:

• Squeeze dumbbells together during floor press
• Maintain proper spine position during rows
• Complete all reps on one leg before switching

Complex 3: Core (Complete all exercises with right arm, rest 60 seconds, repeat with left)

• Single-Arm Snatch: 5 reps
• Farmer's Carry: 30 steps
• Get-Up Sit-Up: 5 reps
• Plank Row: 5 reps

Key Tips:

• Maintain tight core throughout
• Lean slightly into the weight during carries
• Keep eyes on dumbbell during get-ups
• Elevate non-working arm for full ROM in plank rows

Complex 4: Conditioning

• Split-Stance Hammer Curl: 10 reps per side
• Split-Stance Shoulder Press: 10 reps per side
• Split Stance Switch: 10 reps

Programming Guidelines:

• Perform workout twice weekly
• Allow 2-3 days rest between sessions
• Continue for 2-3 weeks
• Progress by adjusting weight, reps, or rest periods
• Use challenging weights while maintaining proper form

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