DB Complex: Lying Triceps Ext, Curl, Deadlift

Posted by FitClick
Tuesday, December 6, 2011 at 4:18pm filed under Triceps

Calories Burned:  646 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Triceps
Secondary Muscles Trained:  Biceps

INSTRUCTIONS: Perform the following exercises in order. Do each exercise for 30 seconds, then rest. That is 1 rep.


START: Lie faceup on a bench with your feet flat on the floor. Hold a pair of dumbbells at arms length above your head, your palms facing each other.

MOVEMENT: Without moving your upper arms, bend your elbows to lower the weights until your forearms are past parallel to the floor. Pause and lift back to the starting position. Do 12 reps.


START: Grab a pair of dumbbells with an underhand grip and hold them at arms length next to your thighs.

MOVEMENT: Curl the dumbbells toward your chest as far as you can without moving your upper arms. Pause, and slowly lower the weights to the starting position.


START: Load a barbell and roll it against your shins. Bend at your hips and knees and grab the bar with an overhand grip, hands just beyond shoulder width.

MOVEMENT: Without allowing your lower back to round, pull your torso back and up, thrust hips forward, and stand with the barbell. Squeeze glutes as you perform. Lower the bar to the floor, keeping it close to body. Do 8 repetitions.

Tags:  combination exercise, dumbbell complex, Superset, circuit

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