The Diabolic 7-7-7 Dumbbell Workout
Do these 7 moves for 7 reps each for 7 rounds and you’ll be a different person when you’re done. – By BJ Gaddour
A complex is where you flow between a series of movements using a single training tool. There is little to no transition time between moves and you can only rest after all of the moves have been completed for the prescribed number of reps.
Because of this non-stop flow of movement, calories are incinerated and your heart rate gets up and stays up for a prolonged period of time. What’s also great about this particular complex is that most guys will be more than challenged using a pair of 20 to 25 pound dumbbells so you don’t need access to a lot of weight.
Here’s how it works: The first move is the weakest link in this movement chain so be sure to select a weight that allows you to complete 7 reps of the first move since you’re using the same load throughout the complex without ever setting it down. You should be able to complete 1 round in 2 to 3 minutes based on your body size and fitness level. If you can get it done in less than 2 minutes, bump up the load. If it takes you more than 3 minutes, lighten the load.
Perform each move for 7 reps with little to no rest between moves in the exact order shown. Rest 1 to 2 minutes. That’s 1 round. Perform up to 7 rounds.
1. Overhead triceps extension
2. Hammer curl
3. Overhead press
4. Bent-over row
5. Drop and stick split squat, left leg
6. Drop and stick split squat, right leg
7. Sumo burpee
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