MidwestFit.com

Warm Up – 8-Count Body Builders (15), Jump Squats (10), Regular Pull Ups (10)

Complex Training is meant to use preferably a barbell (can use dumbbells if no access to a barbell) where you use the same amount of weight for each exercise.  You perform it similar to circuit training where you go through each exercise one time (with the determined amount of reps) with no rests between exercises.  Rest 2 minuets between sets.  Use very low weight if you need to warm up and practice form first.

6 Reps per Exercise - Perform 5 Sets – Increase weight used each round if possible
If new to this style of training, for the first set use a 45 pound bar with no extra weight on the side, then try to increase 10-20 pounds total each round if capable.  These exercises are to be completed back to back with no rest during the round.

COMPLEX: 6 Reps – 4 Sets

1. Upright Row

2. Hang Snatch (Form is very important.  Keep the bar close to your body as your bring it up, and stick your head through the lift)

3. Full Back Squat into Push Press

4. Hang Snatch

5. Bent Over Rows

Example Sets:

Set 1: 45 lbs.

Set 2: 55 lbs.

Set 3: 65 lbs.

Set 4: 75 lbs.

Bench Press (Barbell or Dumbbell) – 4 Sets of 6-10 Reps
Pull Ups - 4 Sets of 8 Reps

-The MidwestFit Team

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Tags: back squat, barbell complex, barbell training, build strength, hanging snatch, lose weight, midwest fit, midwestfit, Push press, strength training, weight loss

This entry was posted on Friday, January 27th, 2012 at 4:30 am and is filed under Uncategorized. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

3 Responses to “1/27/12 – Friday – Barbell Complex”

1. tim says:

   January 27, 2012 at 7:55 am

   In the example, doe the 45lbs include the bar?

   Reply
   • MidwestFit says:

     January 27, 2012 at 8:49 am

     Yes. The example set is including all weight (bar weighing 45lbs.). If you can start out with more than do so, but it can be pretty tough.

     Reply
2. indoor rock climbing – Yahoo! Canada Answers – Any indoor wall climbing ? says:

   January 29, 2012 at 7:25 pm

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