Quick Dumbbell Superset for Fat Loss and Muscle Building

Supersets help you accomplish a lot in a shorter amount of time. This is why they are so great for .

Instead of the gym 5 days a week, you can get the same results training just 3 days a week using supersets!

I want to go over some of the BEST superset combinations per bodypart. These supersets can be found Coach Lomax’s Extreme Dumbbell Fitness Program. So, in essence, I’m giving you a sneak peak (ssshhh… don’t tell him)

Best Dumbbell Superset for Total Body

For Two Minutes:

  • Dumbbell Twisting 10 repetitions
  • Dumbbell Deadlift 10 repetitions

In this superset, you’re performing an overhead pressing movement, followed by a movement. Alternate between the two , performing 10 repetitions of each movement, for 2 minutes straight with little . You’ll be surprised at how much work you can accomplish in 2 minutes!

Best Dumbbell Superset for Legs

For two minutes:

  • Dumbbell Squat Clean x 10 repetitions
  • Dumbbell Deadlift x 10 repetitions

You’ve probably never seen these two movements paired together. What’s unique about this superset is the fact that you are alternating between the two movements for 2 minutes straight. At the end of those 2 minutes, your legs are going to be SCREAMING. This is how you accomplish more in a shorter period of time.

Best Dumbbell Superset for Upper Body


  • Dumbbell Military Press 3×8, 60 seconds rest, then perform 2nd exercise:
  • Dumbbell Bent Over Row 3×8, 60 seconds rest, then perform 1st exercise

Here’s a great superset for the where you target your shoulders and your back. Perform 8 repetitions of the first , rest 60 seconds, then move onto the next exercise. The rest periods are there because you are to use heavier, challenging weight, then you would if you were just performing this superset without rest in between.

Best Dumbbell Superset for Abs

For 5 minutes:

  • Dumbbell Crunch 5 repetitions
  • Dumbbell Side Bend 5 repetitions

Crunches and side bends have little effect on your abs on their own. However, when you add weight to the movement, you start which will help make your abs POP! One of the goals of Extreme Dumbbell Fitness is to pack on muscle while losing fat.

Have a great workout session today!

Stay strong,

Parth Shah

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