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Based on: Ultimate Full-Body Dumbbell Workout | Andy Speer

Complex 1: Power and Stretching

Perform 3 rounds, resting 60-90 sec. between rounds

  1. Dumbbell Clean: 10 reps
  2. Dumbbell Push Press: 10 reps
  3. Dumbbell Front Squat: 10 reps

Complex 2: Hypertrophy Series

Perform 3 rounds, resting 60 sec. between rounds

  1. Dumbbell Crush Press from Floor: 20 reps
  2. Bent-Over Row: 20 reps
  3. Reverse Lunge: 10 reps per leg

Complex 3: Core Series

Perform all movements with right arm, then left arm, resting 60 sec. between.

  1. Single-Arm Dumbbell Snatch: 10 reps
  2. Single-Arm Dumbbell Farmer's Carry: 100 feet
  3. Dumbbell Get-Up Sit-Up: 8 reps
  4. Renegade Row: 10 reps

Complex 4: Condition Complex

Perform 2 rounds, resting 60 sec. between rounds

  1. Split-stance Alternating Hammer Curl: 10 reps per arm
  2. Split-stance Alternating Sholder Press: 10 reps per arm
  3. Split Switch: 20 reps
  4. Squat Curl to Press: 10 reps
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