Instead of training 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 dumbbell 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 Military Press 10 repetitions
- Dumbbell Deadlift 10 repetitions
In this superset, you’re performing an overhead pressing movement, followed by a lower body movement. Alternate between the two movements, performing 10 repetitions of each movement, for 2 minutes straight with little rest. 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 upper body where you target your shoulders and your back. Perform 8 repetitions of the first exercise, 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 building muscle 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!