If you need to break yourself out of a plateau and get a different technique or fitness training plan to get new results and eradicate boredom, workout “complexes” could be just what is right for you.

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Fitness Training Plan
Barbell, Dumbbell and Kettlebell
“Complexes” to Get Your Body to the Next
Level of Conditioning and Hardness
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If you need to break yourself out of a plateau and get a different technique or fitness training plan
to get new results and eradicate boredom, workout “complexes” could be just what is right for
you.
Just what exactly are workout “complexes”?
Image: chrisroll / FreeDigitalPhotos.net
Instead of the typical fitness training plan where you perform sets, a “complex” is mainly a
routine performance of different exercises.
It is a routine fitness training plan that is outstanding in working large portions of the body’s
musculature in the shortest time. You will be puffing and huffing just after 2 or 3 repetitions of a
sequence because of the amazing conditioning feature of this sort of training.
You will soon find that this kind of fitness training plan is completely different to the others
you’ve tried before.
The killer barbell complex below will really get you fired up:
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Barbell “Complex” Sequence for your Fitness Training Plan
1. One rep: barbell clean & press done from the floor (this explosive lift is done from the floor in
one motion to “catch” on the front shoulders, then overhead push-press).
2. One rep: barbell brought back to the thighs, followed by hang clean (an explosive pull bar that
starts from the knees to “catch” at the shoulders).
3. One rep: do a front squat with the barbell at the shoulders.
4. One rep: bend over with barbell back to the thighs, followed by bent over row.
5. One rep: barbell brought back to the thighs, followed by Romanian deadlift;
6. Every rep of the whole sequence should be repeated two-three times
For your weakest rep of this fitness training plan use a weight which you can still lift, but let it be
sufficient enough to be a challenge. Attempt the sequence again without resting 2-3 times… and
that’s 1 set. By increasing sets on later workouts before finally adding weight or increasing the
number of the repetitions of sequence in every set, you can eventually progress in this fitness
training plan with time.
And now, a wonderful kettlebell complex that will kick your butt. It’s highly recommended that
you get a kettlebell if you do not have one, but you can employ a dumbbell as a substitute. The
kettlebell is preferred by many professional athletes as a training tool for good results with their
fitness training plans.
It’s recommended that one should learn all single kettlebell drills at the beginning, before getting
to double-bell drills. Combining just one kettlebell with various bodyweight fitness training
plans could be literally enough to set your very own home gym, with no other gear needed. A
kettlebell could also be considered as a good training alternative that can often be incorporated
into other fitness training plans such as abs work out one or two times a week.
Example of a Kettlebell Complex for your Fitness Training
Plan
1. 1 arm swing;
2. 1 arm snatch, bell should be kept over head;
3. 1 arm overhead squat;
4. Kettlebell down to bottom again, then 1 arm high pull;
5. Kettlebell down to bottom again, then 1 arm clean and press
6. Sequence to be repeated with the opposite arm;
Just like the barbell complex, this fitness training plan should be repeated two to three times
without rest for each arm for one set.
Because dumbbells are more easily accessible than kettlebells to most people, let’s see how a
proper dumbbell complex can be put together. The following dumbbell complex is suitable for
intermediate and beginner exercisers. The kettlebell and barbell complexes discussed above are
best for more advanced fitness training plans.
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Dumbbell Complex Example for your Fitness Training Plan
1. Do a dumbbell squat plus push-press;
2. 1 front lunge using one leg, followed by the other leg.
3. 1 back lunge using one leg, followed by the other leg;
4. Curl and do an overhead press
5. Squat with dumbbells at the shoulders
6. Repeat the sequence two to three times
Once again the same kind of progressions and sequencing for the barbell complexes will do well
with these dumbbell complexes too. Consider an amazing strategy where you interchange
dumbbell or kettlebell complexes in a day with barbell complexes on alternate training days of
your fitness training plan.
Always change to different training routines every 4-5 weeks when your body begins to hit a
plateau on this particular fitness training plan, and if you want to discover more ways of creating
a body that feels and looks as excellent as it functions, then don’t forget to grab your free guide
while it is still available.
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