T Nation

My Complexes

How can I improve my complexes. My goal is not strength, more so it is conditioning and fat loss. I do upper body one day & lower the next. I mix in some arm complexes on “off” days.

Upper Body
-DB Bench Press 3 sets of 10 - 75LBS
-DB Pullover Press 3 sets of 10 - 75LBS
-DB Shrugs 3 x 10 - 75
-DB Lat Raises 3 x 5 - 20
-DB Front Raises 3 x 5 - 20
-DB Rear Delt Raises 3x5 - 20
-DB Pec Fly 3x10 - 20

-Push Press 3 x 10 - 95 LBS
-Bent Row 3x10 - 95
-Pushups 3x10
-Hang Clean 3x5 - 95
-Reverse Pushup 3x5
-Situps 3x10
-Planks 3x60 seconds

30 minutes of Cardio

Lower Body
-Squat 3 sets of 10 - 135 lbs
-Stiff leg dead lift - 3 x 10 - 135
-Lunges 3 x 10 - 45
-Front Squats 3 x 5 - 135
-Calf Raises 3 x Failure - 135
-Hyper Extensions 3x10 - 25
-Obliques 3x10 - 25

30 minutes of Cardio

those arent complexes

its just a list of random exercises

I can’t say I’m impressed mate. Forget body part splits for complexes for a start. DBs are ok but BBs are even better. Here’s one I got from Alwyn Cosgrove’s writings:

Deadlift
Romanian Deadlift
BB Row
Power Clean
Front Squat
Push Press
Back Squat
Good Mornings

Load the BB. The weight should be based on your weakest lift. For me that’s the push press; perform six reps of each movement in fluid sequence; rest 90s. Repeat for five reps; rest for 90s. Repeat for four, etc. I generally don’t go lower than three reps because it is not taxing enough and so might do 6/5/4/4/3/3. An alternative is to cut the rest intervals. This session takes 12-14 mins and at its height my heart rate reaches 172bpm. I also find it doesn’t interfere with my strength sessions done on alternate days.