Deadlift 10 to 20 reps Overhead strict press 10 to 12 reps Squats 10 to 12 reps Bent over row 10 to 20 reps Barbell press on the floor 10 to 20 reps Barbell Ab rolls 8 to 12 reps Dumbbell gorilla curls 10 to 20 reps Overhead tricep press 20 to 30 reps
I've been doing this for a few years. I do an overhead press, front squat, bent over row, to a deadlift. I work down in the reps from 6 to one with about 45 sec. to a minute in between and do around 40 minutes total. You can do it with dumbells too. I quit doing the behind shoulders squat because it was hard on the shoulders lifting over my head and on to them. The front squat is just as good if not better. I do it once a week and if you do it right that's all you need. I quit running and just do this as I find running just breaks you down. Although wind sprints are good and keep you charged too.
@Limpy Poo If its to hard to pick up off the floor and do six overhead reps it's too much. Keep it light at first and work to just get through the reps in descending order.
After watching your video, I put this into my routine. Today was my second time and this is now my favorite day in the gym. I just wish I could rock it out with more weight (32.5 kilos), but I’ll get there. Chino, chano as we say in Catalán, little by little. I'll get back to you on the fat loss, but I won't blame you if I don't get skinny, that will fall on red wine and chorizo.
@@BodyMountain I did awhile ago. But thanks to response I'm going to add it to my rest days. I've been trying to find something to add into my 8 week challenge to add strength. What I'm doing now is just not enough. And now I have thanks yo you again lol. I gotta catch up with you videos now since it's been a while
@@supermariobros1967 so glad to hear you liked it man. Thanks for sharing. But on a rest day?? Also check out the Christmas Tree Back workout & The Best Leg Day
I love this routine. Been doing 5-6 rounds every second day for the last 2 weeks and am already feeling stronger as I have increased the weight to 15kg plates on each side from starting with 10kg. I generally rest for around 2-3 minutes in between rounds. How long are you resting in between sets?
Can women do this workout? I'm getting more into barbell complexes because they're so efficient. Love this, just gotta figure out what weight I'm going to have to use. 😩🥴
Absolutely! Just start with 10lb full size bumper plates! Also you can do Dumbbell Complexes as well, skim through the videos here on my channel, I've got a few dumbbell complex videos!
@@BodyMountain I'll definitely look for the dumbbell ones as I don't have a barbell at home and my country is back in a lockdown so can't go to the gym. I like barbell/dumbbell complexes. They're so effective. Thanks for this workout and the recommendations.
@@cherbear6847 absolutely! Any other questions or anything I can do to help, let me know! And I've got some more content on the way...some great body weight stuff too
Both! Amazing for fat shredding, but you actually will release & increase growth hormone with sort of workout as well, if you time your Nutrition right, you can really maximize fat burning, growth hormone, and your insulin sensitivity when you incorporate this kind of workout, which are both great muscle optimizers for growth
Yes! I stay start with a weight you're comfortable pressing overhead 10 times, and use that for all the exercises, but do more reps on exercises where that weight is easier. So maybe start with 25lbs on each side then work up doing 45lbs on each side over time
@@maxnava373 nice man that's really good! I honestly have only gotten up to 165lbs myself, but want to try to get up to 225 at some point. Impressive though that's a great weight
@@BodyMountain thanks I've been working out since high school and was put in sports before that, in high school I played football so I've trained with weights before and have been even after I graduated, its not my first rodeo. I'll admit I've lost a little bit of strength since I haven't been power lifting
Great question! I usually try to keep it up to 3 minute breaks but I've gone as long as 5 depending on energy levels and fatigue. The goal is go with all out intensity & take a little break as possible during the circuit. So if you need a little longer in between circuits to do that, then take a little longer! But some days I feel I can blast through it with 1-2 minute breaks in between, but that takes some conditioning.
Completely optional, 3 reasons why I do it sometimes. 1. It becomes more of a decline press, if you want to hit a little more lower chest. 2. opportunity to squeeze the glutes & hamstrings for a little more work. 3. And I like the way it feels with my scapula off the ground, feel like I get just an inch more or so of range of motion & a smidge more comfortable
Try it 1-2 times a week! If you have a hard time gaining muscle, and that's your goal, then I would focus on progressive overload for each body part using compound lifts. Try Deadlifts for 8-10 sets 2-3 reps, then 5 dropsets, and same with bench and squats. Try that for 6 weeks
Im a former lifter that has gotten some belly fat, started lifting again, doing full body at the moment,,, can i do these only as my workout or should i sprinkle them in, trying to lose fat while slowing gaining muscle back
I would do this workout 1-2 times a week and maybe 2 different dumbbell complexes in conjunction with some standard lifting & maybe some steady state cardio. Look for a new dumbbell workout video later this week!
I say 1-2 times a week incorporated with your standard weight training! But I've done it as many as 3 times a week and other barbell complexes, which I need to film and share!
Victor, yes you can replace it with this! But also check out my most recent video for a dumbbell circuit you can do with jump rope, battle ropes, and a kettlebell as optional addition as well!
Great question, 3 reasons. 1. It becomes more of a decline press, if you want to hit a little more lower chest. 2. opportunity to squeeze the glutes & hamstrings for a little more work. 3. And I like the way it feels with my scapula off the ground, feel like I get just an inch more or so of range of motion & a smidge more comfortable
Carlo, I do notice with my deadlifts I could push the hips forward a bit more, but my focus was to flex my back at the top not so much push my hips forward, and what else did you see? Was also pretty spent as this was my 4th round
I need the guy hitting the boxing bag to hit it with authority man! Gotta strengthen up those wrists and build callus on the knuckles...plus he's not gonna get tired like that! Someone play that man Eye of the tiger so that he can work that bag properly.
![SahBabii - Viking [Official Music Video]](http://i.ytimg.com/vi/D37cL92JX0I/mqdefault.jpg)
Deadlift 10 to 20 reps
Overhead strict press 10 to 12 reps
Squats 10 to 12 reps
Bent over row 10 to 20 reps
Barbell press on the floor 10 to 20 reps
Barbell Ab rolls 8 to 12 reps
Dumbbell gorilla curls 10 to 20 reps
Overhead tricep press 20 to 30 reps
Thank you! I hate when this isn't left in the description
I've been doing this for a few years. I do an overhead press, front squat, bent over row, to a deadlift. I work down in the reps from 6 to one with about 45 sec. to a minute in between and do around 40 minutes total. You can do it with dumbells too. I quit doing the behind shoulders squat because it was hard on the shoulders lifting over my head and on to them. The front squat is just as good if not better. I do it once a week and if you do it right that's all you need. I quit running and just do this as I find running just breaks you down. Although wind sprints are good and keep you charged too.
@Limpy Poo If its to hard to pick up off the floor and do six overhead reps it's too much. Keep it light at first and work to just get through the reps in descending order.
@@danbuckles2745 wow u must be so strong
After watching your video, I put this into my routine. Today was my second time and this is now my favorite day in the gym. I just wish I could rock it out with more weight (32.5 kilos), but I’ll get there. Chino, chano as we say in Catalán, little by little. I'll get back to you on the fat loss, but I won't blame you if I don't get skinny, that will fall on red wine and chorizo.
Love barbell complexes coupled with calisthenics and dumbell work..
Sick workout.
Thank you, Micah! Glad you like it.
Awesome 👍
Very nice complex ima definitely do this
Thank you! Have you been able to try it yet?
@@BodyMountain I did awhile ago. But thanks to response I'm going to add it to my rest days. I've been trying to find something to add into my 8 week challenge to add strength. What I'm doing now is just not enough. And now I have thanks yo you again lol. I gotta catch up with you videos now since it's been a while
@@supermariobros1967 so glad to hear you liked it man. Thanks for sharing. But on a rest day?? Also check out the Christmas Tree Back workout & The Best Leg Day
@@BodyMountain yeah just cuz I'll need the extra push to get to where I gotta go. I sure will
Beast
Thank you!
Great workout! Thanks
I love this routine. Been doing 5-6 rounds every second day for the last 2 weeks and am already feeling stronger as I have increased the weight to 15kg plates on each side from starting with 10kg. I generally rest for around 2-3 minutes in between rounds. How long are you resting in between sets?
4 days hehehe
@@buffybuf23 XD
3 rounds and I'm out. Looking forward to geting to 4 easy round before going heavier
Can women do this workout? I'm getting more into barbell complexes because they're so efficient. Love this, just gotta figure out what weight I'm going to have to use. 😩🥴
Absolutely! Just start with 10lb full size bumper plates! Also you can do Dumbbell Complexes as well, skim through the videos here on my channel, I've got a few dumbbell complex videos!
@@BodyMountain I'll definitely look for the dumbbell ones as I don't have a barbell at home and my country is back in a lockdown so can't go to the gym.
I like barbell/dumbbell complexes. They're so effective. Thanks for this workout and the recommendations.
@@cherbear6847 absolutely! Any other questions or anything I can do to help, let me know! And I've got some more content on the way...some great body weight stuff too
I got some new exercises to do,starting with light weight!!!
Very good workout!!!!
What kind of results shall can I expect?! Only fat burning or gain muscle as well?!
Both! Amazing for fat shredding, but you actually will release & increase growth hormone with sort of workout as well, if you time your Nutrition right, you can really maximize fat burning, growth hormone, and your insulin sensitivity when you incorporate this kind of workout, which are both great muscle optimizers for growth
@@BodyMountain Thank you very much for the answer, it was very helpful! I will try the workout and I will write about the results!!!! 💪
@@alphalycan5756 awesome! My pleasure, look forward to it!
Красавчик!!!
Quick question I know I'm late and I just started this workout can you gradually add weight to the workout?
Yes! I stay start with a weight you're comfortable pressing overhead 10 times, and use that for all the exercises, but do more reps on exercises where that weight is easier. So maybe start with 25lbs on each side then work up doing 45lbs on each side over time
@@BodyMountain alright thank you I'm up to two 45 weights on each side and now I'm up to 50lbs on each side I only added 5 more pounds
@@maxnava373 nice man that's really good! I honestly have only gotten up to 165lbs myself, but want to try to get up to 225 at some point. Impressive though that's a great weight
@@BodyMountain thanks I've been working out since high school and was put in sports before that, in high school I played football so I've trained with weights before and have been even after I graduated, its not my first rodeo. I'll admit I've lost a little bit of strength since I haven't been power lifting
Bro wtf your a beast ! I'm starting this shit in my next workout. Surely burns fat and build muscle together
Thanks man! And absolutely it does, how did it go? Just seeing your comment
@@BodyMountain it's helping tone me up, really good exercises overall . Saves u time
What the hell are the boxingguys doing...pfff. very funny. Thx for the great training.
Training boxing. Lol
Is there a rest time between each circuit, or is it straight back into the next circuit back to back ?
Great question! I usually try to keep it up to 3 minute breaks but I've gone as long as 5 depending on energy levels and fatigue. The goal is go with all out intensity & take a little break as possible during the circuit. So if you need a little longer in between circuits to do that, then take a little longer! But some days I feel I can blast through it with 1-2 minute breaks in between, but that takes some conditioning.
Butt up on the floor press?? Is that correct form?
Completely optional, 3 reasons why I do it sometimes. 1. It becomes more of a decline press, if you want to hit a little more lower chest. 2. opportunity to squeeze the glutes & hamstrings for a little more work. 3. And I like the way it feels with my scapula off the ground, feel like I get just an inch more or so of range of motion & a smidge more comfortable
sir is this advisable when my goal is to build muscle and burn fat?
Yes!
Beast mode
Thank you, sir!
Is this the best way for hypertrophy ??
How often do I do this workout as a hard gainer? M W F and once per day? Thanks!
Try it 1-2 times a week! If you have a hard time gaining muscle, and that's your goal, then I would focus on progressive overload for each body part using compound lifts. Try Deadlifts for 8-10 sets 2-3 reps, then 5 dropsets, and same with bench and squats. Try that for 6 weeks
Im a former lifter that has gotten some belly fat, started lifting again, doing full body at the moment,,, can i do these only as my workout or should i sprinkle them in, trying to lose fat while slowing gaining muscle back
I would do this workout 1-2 times a week and maybe 2 different dumbbell complexes in conjunction with some standard lifting & maybe some steady state cardio. Look for a new dumbbell workout video later this week!
👁️🖤it...
How much times per week should I do this complex exercise?
I say 1-2 times a week incorporated with your standard weight training! But I've done it as many as 3 times a week and other barbell complexes, which I need to film and share!
@@BodyMountain
Thank you very much 👊🏿
@@kage6021 my pleasure!
I do it everyday and break on Sunday
I need to get them rubber weights
Wait a few more months, the price should go back down. It should cost around $65 for 35lb weights.
Can I replace my full body workout 3X week with this complex 3X a week? And add maybe jump rope at the end... goal is to loose fat and get stronger
Yes you could as it is full body.
nischal limbu thank you
Victor, yes you can replace it with this! But also check out my most recent video for a dumbbell circuit you can do with jump rope, battle ropes, and a kettlebell as optional addition as well!
Barbell floor press, why do you lift your butt?
Great question, 3 reasons. 1. It becomes more of a decline press, if you want to hit a little more lower chest. 2. opportunity to squeeze the glutes & hamstrings for a little more work. 3. And I like the way it feels with my scapula off the ground, feel like I get just an inch more or so of range of motion & a smidge more comfortable
why such a short range of motion on all of the exercises?
Carlo M. Bruno cuz he’s weak af
@@shakeemounwanda1720 lol yes terribly weak.
Carlo, I do notice with my deadlifts I could push the hips forward a bit more, but my focus was to flex my back at the top not so much push my hips forward, and what else did you see? Was also pretty spent as this was my 4th round
I need the guy hitting the boxing bag to hit it with authority man! Gotta strengthen up those wrists and build callus on the knuckles...plus he's not gonna get tired like that! Someone play that man Eye of the tiger so that he can work that bag properly.
Thank you for speaking up for that man lol. Someone should take a couple seconds to teach him.
I would call it more half OH press 😂
I would agree with you
Every time you leave the barbell it's not a complex anymore
Only after all the barbell exercises do we leave it to grab the dumbbells, just to get more of an arm pump
Does this complex help in release testosterone ? Bcz fat burning is my 1st aim
It most certainly helps release and increase growth hormone which is indeed a fat-burning and anti-aging hormone. Muscle building as well
What is the name of this forehead press? Lol
That over head press look liked trash
Is that a gym for newbie boxers? 🤪🥊🥴
Strange dancing behind
ouf, too fast = bad back at the end. You were curved... not good