Michael Fry

Force One Dumbbell Complex # 2

            Dumbbell Hammer Curls                                                                               x 6

            Dumbbell Upright Row                                                                                 x 6

            Dumbbell High Pull Snatch Regular                                                               x 6

            Dumbbell Parallel Press                                                                                x 6

            Dumbbell Bent Over Row                                                                            x 6

            Dumbbell Rotational Squat Push Press                                                          x 6

            Dumbbell Alternate Leg Lunges (front to back)                                             x 6+6

            Dumbbell Alternate Leg Lunges (left to right)                                                 x 6+6

            Dumbbell Squat Upright Row                                                                        x 6

Perform each exercise in order with no rest using the same weight dumbbell. This is a great anaerobic workout and if done with the proper weight will not only increase your strength but will take your muscular endurance to new levels.

When selecting the weight of your dumbbell make sure you start light, the goal here is to complete the entire circuit. I would recommend for most 20-25lbs

Click here to watch the video of this workout

Dumbbell Complex Workout

This is a modified version of the famous Javorek dumbbell Complex #3 workout. Learn more about Coach Javorek at his website www.istvanjavorek.com