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Strength Complex Exercise Plan

A “complex” consists of 5 strength exercises performed consecutively without rest. All the exercises here can be performed with dumbbells. You will do 5 reps of one exercise using light weights, 10 to 15-pounds, before repeating the same reps on the next 4 exercises. After completing the entire cycle, you will rest for 3 minutes, then repeat the cycle once more. Every two weeks you increase the number of cycles by one, until you are performing 5 cycles. Then increase the weights by 5 pounds. What I like about this plan is it can be performed in a very small space and gives you more bang for your buck than most plans. Here are the 5 exercises I recommend:

  1. Romanian Deadlift - With you feet shoulder-width apart, hold each dumbbell in front of each thigh. You need to maintain a slight bend at the knees, a flat lower back, and straight arms throughout to move. Inhale as you rotate your hips back so that your butt moves outward behind you, and slide the dumbbells down your thighs to the knee or mid-shin area. When you cannot move your hips any further back, exhale and slide your hips forward allowing the dumbbells to return to their original position.
  2. Upright Row - Holding the dumbbells with your arms hanging down in front of you and your palms facing you thighs. Lift the dumbbells to the front of your shoulders by bending your elbows and bringing them out to the side and above the shoulders. Lower and repeat.
  3. Squats - Holding a dumbbell in each hand hanging down your sides with the palms facing each other; head up, shoulders back, back straight, and feet shoulder-width apart. Inhale, and squat down by lowering your hips until your thighs are about parallel to the ground. Return to start while exhaling.
  4. Standing Shoulder Press - Standing upright with a dumbbell in each hand, palms facing forward, and and dumbbells on either side of your head. Exhale as you push the dumbbells toward the ceiling and each other. Inhale when returning dumbbells to original position.
  5. Bent-Over Row - With your knees flexed, and arms hanging in front with palms facing toward your body. Bend forward at the waist to a 45-degree angle while keeping your lower back straight. Look forward, keeping your head up and feet flat on the floor, lift each dumbbell toward your armpits. Return the dumbbells to their original position and repeat.







The information on this web site is provided as a public service only.
Randy Pollak is not, nor does he claim to be, a doctor, a nutritionist, nor a dietitian.  The only safe diet or fitness plan is the one you discuss with your personal physician. The information on this web site is not intended to be a substitute for individual medical advice in diagnosing or treating a health problem. 
Please consult your health care advisor about your health care concerns. 
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