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You may have never heard of complexes before but instead of doing the same exercise for
multiple reps to complete a set, you put together one rep of different exercises to complete a set is
basically what complexes are. Training like this is great to work a extreme amount of musculature
in a short period of time. This workout takes your intensity to a whole new level that you couldn't
even imagine. You'll find yourself gasping for air and dripping with sweat just after two or three of
repeating a set of complexes which is great for your conditioning.
Me I like to include 5 exercises in my complexes. I think more than that I would forget what was
next. If you think you can remember you can add 1 or 2 more. Here one Barbell workout that will
definitely get you right.
EXTREME BARBELL COMPLEX
1. High pull the barbell from the floor
2. Bring the barbell back to your thighs, then perform a hang clean
3. Bring the barbell back to the floor, then perform a clean and jerk
4. Bring the barbell back to your thighs, bend over, then bend over row
5. Bring barbell back to thighs and perform a Romanian dead lift.
The key is to use weight that you can still handle on your weakest lift of the exercise but use
enough were you can still challenge yourself. Do this complex 2 or 3 times with no rest in between
and that will count as 1 set. To challenge yourself even more you can add 1 or 2 more times you
repeat the exercises within a set every week or every other week, or you can add more sets to the
workout before you increase the amount of weight on your barbell. Say you completed the
complexes 3 times in one set with 135 lbs for 3 set, next time do the complexes 3 times a set for 4
sets and so on and so fourth. Then next week add maybe 5 or 10 pounds and go back down to 3
sets and build back up.
Working out with Kettle bells is also great for you. I recommend just sticking to one kettle bell
exercises for right now. This is a great complex to add to your routine maybe once or twice a
week.
EXTREME KETTLEBELL COMPLEX
1. Do one arm kettlebell swing
2. Do one arm kettlebell snatch
3. Do one arm kettlebell overhead squat
4. Bring the kettlebell back down to the bottom, then one arm kettlbell high pull
5. Bring the kettlebell back down to the bottom, then do one arm kettlebell clean and press

2. Just use the same workout plan I gave you for the barbell complexes. Do everything the same way
as the barbell complexes. just do the one arm exercises with both arms.
Just do a different complex every other day. like Monday is barbell complex day and Tuesday is
kettlebell complex day and just go on from there until Friday. Maybe for the weekend you can do
sprints on Saturday and rest on Sunday and start it all back up on Monday
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