Workout Routines

Save Time and Torch Fat with Complexes

Minimize your training time while maximizing your fat-burning and muscle gains.

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Save Time and Torch Fat With Complexes
Duration 3 days
Exercises 12
Equipment Yes

Complexes are generally used as a conditioning method to skyrocket the heart rate and burn fat. Lately I’ve been thinking outside the box with my complexes.

Complexes are when you do all the reps of one exercise before moving onto the next—without putting the weight down until all the reps are complete. That counts as one set. You’ll take a brief rest and repeat for the recommended number of sets. So, if you were to perform a complex workout it might look something like this:

First exercise: Something explosive like a jump or throw.
Second exercise: Usually one of the big 3 strength exercises (squat, bench or deadlift).
Third and forth exercise: Assisted exercises for the squat, bench or deadlift.
Fifth and sixth exercise: Usually some sort of pump work and abs.
Last Exercise: Complex 

This typical program used to take me between 60-75 minutes to complete. However, I now have less time to workout, so I decided to go against the grain when it came to my weight training and use complexes as additional work. Here's what I now do to cut my workout time practically in half. 

New Complex Approach

First and second exercise: Explosive and strength exercises paired together—also known as contrast training.  

Third exercise: Complex 

That’s it. I’m done and dusted in about 30 minutes. Because the complex builds muscle, burns fat, and improves conditioning, I don’t see the point in doing it the old way. A complex is a great way to build muscle because of the greater muscle time under tension. So next time you’re at the gym, do your couple sets of deadlifts or bench, and then move straight into a complex. You can give any of the following complex routines a go for a fast and effective workout.

Complex Workout Instructions

Full Body Complex

If you follow a full body workout then start your session with one of the ‘big 3’ and then move onto one of the following: full body barbell complex or full body kettlebell complex.

Upper Body Complex

If you follow an upper/lower split then start your session with an upper body strength exercise and then move onto one of the following: upper body dumbbell complex or upper body, body weight complex.

Lower Body Complex

If you follow an upper/lower split then start your session with a lower body strength exercise and then move onto one of the following: lower body barbell complex or lower body kettlebell complex.

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Full Body Barbell Complex

Exercise 1

Barbell High Pull You'll need: Barbell How to
3 sets
6 reps
90-120 sec rest
Perform 4-5 sets if possible.

Exercise 2

Hang Clean
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3 sets
6 reps
90-120 sec rest
Perform 4-5 sets if possible.

Exercise 3

Barbell Front Squat You'll need: Barbell, Squat Rack How to
3 sets
6 reps
90-120 sec rest
Perform 4-5 sets if possible.

Exercise 4

Military Press
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3 sets
6 reps
90-120 sec rest
Perform 4-5 sets if possible.

Full Body Kettlebell Complex

Exercise 1

Kettlebell High Pull
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3 sets
5 reps
90-120 sec rest
Perform 4-5 sets if possible.

Exercise 2

Kettlebell Snatch
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3 sets
5 reps
90-120 sec rest
Perform 4-5 sets if possible.

Exercise 3

Kettlebell Push Press
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3 sets
5 reps
90-120 sec rest
Perform 4-5 sets if possible.

Exercise 4

Kettlebell Squat You'll need: Kettlebells How to
3 sets
5 reps
90-120 sec rest
Perform 4-5 sets if possible.

Upper Body Dumbbell Complex

Exercise 1

Renegade Row You'll need: Dumbbells How to
3 sets
8 reps
90-120 sec rest
Perform 4-5 sets if possible.

Exercise 2

Dumbbell Bent-Over Row
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3 sets
8 reps
90-120 sec rest
Perform 4-5 sets if possible.

Exercise 3

Clean and Press You'll need: Barbell How to
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3 sets
6 reps
90-120 sec rest
Perform 4-5 sets if possible.

Exercise 4

Dumbbell Push Press You'll need: Dumbbells How to
3 sets
8 reps
90-120 sec rest
Perform 4-5 sets if possible.

Upper Body Bodyweight Complex

Exercise 1

Handstand Press
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3 sets
5 reps
90-120 sec rest
Perform 4-5 sets if possible.

Exercise 2

Pullup You'll need: Pullup Bar How to
3 sets
5 reps
90-120 sec rest
Perform 4-5 sets if possible.

Exercise 3

Suspended Pushup You'll need: TRX, Pullup Bar How to
3 sets
5 reps
90-120 sec rest
Perform 4-5 sets if possible.

Exercise 4

Inverted Row You'll need: Barbell, Squat Rack How to
3 sets
5 reps
90-120 sec rest
Perform 4-5 sets if possible.

Lower Body Barbell Complex

Exercise 1

Barbell Deadlift You'll need: Barbell How to
3 sets
6 reps
90-120 sec rest
Perform 4-5 sets if possible.

Exercise 2

Romanian Deadlift
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3 sets
6 reps
90-120 sec rest
Perform 4-5 sets if possible.

Exercise 3

Barbell Reverse Lunge You'll need: Barbell, Squat Rack How to
3 sets
6 reps
90-120 sec rest
Perform 4-5 sets if possible.

Exercise 4

Barbell Front Squat You'll need: Barbell, Squat Rack How to
3 sets
6 reps
90-120 sec rest
Perform 4-5 sets if possible.

Lower Body Kettlebell Complex

Exercise 1

Kettlebell Double Swing
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3 sets
10 reps
90-120 sec rest
Perform 4-5 sets if possible.

Exercise 2

Kettlebell Double Front Squat
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3 sets
10 reps
90-120 sec rest
Perform 4-5 sets if possible.

Exercise 3

Kettlebell Double Swing
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3 sets
10 reps
90-120 sec rest
Perform 4-5 sets if possible.
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