Barbell Complexes instead of Cardio - Suggestions?

Share your training programs, favorite exercises, training secrets and tips with the rest of the group. Discuss contest preparation, off-season diets, carb depleting and loading, posing, and training programs.

Moderators: Mini Forklift Ⓥ, C.O., Richard, robert, SyrLinus

Posts: 807
Age: 37
Joined: Mon Oct 06, 2008 11:58 am

Barbell Complexes instead of Cardio - Suggestions?

#1 Postby blabbate » Tue Dec 11, 2012 3:32 pm

Hey everyone. I've been getting sick of just plain jogging for cardio, so I'd like to switch some days to complexes. These would be mixed in between heavy lifting days on an 8-day rotation, about 2 per week (see below). The goal is partly to up the intensity of these "light" days, but mostly just to mix things up and keep it interesting.

Anyone have any favorites? Around 5-6 exercises per complex, 5-8 reps per exercise, 90-120 second breaks between complexes, total duration between 15 and 30 minutes. I'm thinking along these lines:

Light Complex:
Bentover Row
Hang Clean
Front Squat
Overhead Press
Good Morning

Heavy Complex:
Romanian Deadlift
Power Clean
Push Press
Back Squat

Example Schedule:
M - Overhead Press
Tu - Complexes
W - Squat
Th - Cardio
F - Bench
Sa - Complexes
Su - Deadlift
M - Rest

User avatar
Posts: 380
Joined: Tue Apr 17, 2012 10:57 am
Location: Vancouver, Canada

Re: Barbell Complexes instead of Cardio - Suggestions?

#2 Postby stcalico » Fri Jan 04, 2013 11:42 pm

My favorite barbell complex includes lunges. *Note: favorite means it hurts .. a lot.

Here's an example of that workout.
If it's important to you, you'll find a way. If it isn't, you'll find an excuse.

Return to “Bodybuilding/Strength Training”

Who is online

Users browsing this forum: No registered users and 3 guests