You'll be doing 5 exercises in a row for your upper body...bench press, rows, lateral raises, lying extensions and curls...non-stop, without setting down the dumbbells.
You'll just need one pair of light dumbbells for this (I'm using a pair of 25's).
The goal of this technique is generate as much lactic acid (i.e. lactate) as possible through the entire complex, getting as many reps as you can on each exercise until the burn shuts you down.
The first two exercises are the strongest exercises and will allow you to get the most reps. After that, you'll basically fight through to get as many as you can with the other three exercises.
For weight selection, go very light. The lateral raise is going to be your weakest exercise, so pick a weight you normally could get probably about 20 reps with on that one. Everything else will follow from there.
In terms of stubborn fat burning, generating lactic acid has been shown to ramp up Growth Hormone secretion, which allows your body to unlock and access stubborn fat. Ideally, you'll want to do this training fasted as insulin interferes with GH secretion.
You're going to do 4-6 total rounds of this complex with 1 minute rest in between rounds. We want to keep the rest short so that your body doesn't get a chance to clear all the lactic acid out. As you go through the sets, this means you'll get fewer and fewer reps due to the systemic build-up.
Flat Dumbbell Bench Press
When doing these, focus on contracting the pecs solidly on each rep. Don't worry about the negative.
Seated Dumbbell Rows
Sit forward on the bench and lean forward. Don't let the elbows straighten to full extension at the bottom. This will help keep the lactic acid localized by occluding (slowing) blood flow out of the area.
Dumbbell Lateral Raises
Some body movement is permissable with this one, due to the mismatch in weight (when you compare the stronger exercises to this one). In order to get enough reps to make it worthwhile, you'll need to use some assistance in this fashion.
Lying Tricep Extensions
I like to do a neutral grip for these as it's the most natural position when using dumbbells. Keep the upper arms vertical and lower beside your head.
Alternating Dumbbell Curls
You can also do these both arms at the same time, if you like. I prefer alternating in order to get more total reps.
That's it!
Aim for "chemical" failure on each of these exercises, basically meaning go until the burn shuts you down and you can't do more reps with good form.
Rest 1 minute, then go again. Do 4-6 total rounds of this and you're done!
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And if you like this workout, you'll LOVE these ones...
- The Single Dumbbell Attack
- Total-Body Countdown Murder
- The Inside Out Core Crusher
- Lactate Tolerance Training for Chest
- Dueling Banjo Hell
- The Good Morning Burger
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