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This workout is known as the 10x10 Complex workout, but basically it's 10 exercises for 10 repetitions. I recommend that you do this exercise without rest, even though it'll be a lot of work on your forearms.
Because of this, you will only use about 30% of what you normally press for eight times in the DB chest press exercise. And only 50% of what you normally do for overhead press.
The key is to start conservatively, women you can use five to ten pounds, whereas men, start with 15-25 pounds. If, however, you need a rest, then take a rest but try to improve each time outwhether that be higher waits or less rest.
The first exercise is the dumbbell Bulgarian Split Squat. To start, place your back foot up on the bench, drop your hips straight down, and drive up using your lead leg. Do all reps for one side and then switch sides.
Move right into dumbbell Shoulder press. Here, your grip will get a bit of a rest. Be sure to keep your elbows back as you press straight up overhead and come down in a controlled fashion.
Next, you do the dumbbell Step-up. So, place one foot up on the bench and use that foot to drive up and come down controlled and repeat. Make sure to leave that lead foot up on the bench at all times. Do all reps for one side and then switch sides.
You will then go down to do dumbbell Chest Press. Again, your forearms will get a bit of a rest, but you'll also be starting to get the cardiovascular benefits of doing the circuit without rest.
Once finished with the chest press exercise, you'll go into 2-Armed dumbbell Rows. So, bend your knees slightly and lean forward while keeping your back flat. Next, with palms facing behind you, row the dumbbells up to your sides.
This will be the most difficult part of the workout, going from the rows to dumbbell Lunges. Alternate doing 10 lunges per side.
From there you'll put one dumbbell down and do dumbbell Swings. With the dumbbell at arm's length, swing between your legs, and thrust the DB up to shoulder height using only your hips.
Dumbbell Shrugs is the next exercise and it will be a tough mental test for you. Fight through it!
You'll get a quick break as you set up the Incline Chest Press.
To finish off the workout you will do 10 Dumbbell Squats.
Once you've made it through, take a minute rest and then repeat. Again, grip strength is going to be a problem, so you can either use a lighter weight or some bodyweight alternatives as you build your grip strength up. For example, instead of incline presses you can do decline push ups or bodyweight Bulgarian split squats in place of its dumbbell version.
The first week through just start out with light weights, but try to make improvements each week and by the end of the fourth week you will be impressed with how much your grip strength has improved.
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