Tuesday, January 20, 2009

10x10 DB Circuit

Pick a dumbbell that is 30% of the weight that you would use for DB chest presses at 10 reps. So if you chest press with 100lb DB's, then you’d pick 30 lb DB's for this circuit. Perform all exercises back to back with no/little rest. Tempo: 1-0-1. Do 10 reps of each exercise (10 reps per side for unilateral exercises). Rest 2 minutes after the first circuit, then repeat up to 3 more times.
  1.   DB Bulgarian split squat
  2.   DB shoulder press (unilateral)
  3.   DB step up
  4.   DB chest press
  5.   DB row (bent over row, both arms at the same time)
  6.   DB lunge
  7.   DB swing
  8.   DB shrug
  9.   DB incline press
  10.   DB squat
Be conscious of grip issues, particularly at the end of #8, since #5, 6 and 8 are clustered together and challenge the grip. CB did this circuit with 30 lb DB's and he found that weight to be challenging for him.

Another one would be our old buddy Plyo X, modified to trim it down to 30 minutes. I’m thinking in particular of all the squat variations in that routine. Granted, there isn’t any upper body in there, but its still a kick ass workout.

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