Hi, currently im cutting fat and wanted to start using some barbell complexes, where can i throw them into my workout and what exercises, thanks
My workout now
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Are you able to train on days other than M/W/F or looking to add them in conjunction with one of your current workouts?
I am doing a M/W/F training split and am starting BB and DB complexes today. I am going to do them on T/Th, take Saturday as an off day and I play basketball on Sunday.
Maybe work them in on your off days (T/Th)
If you are going to be using them for fat loss purposes or would like to increase your training frequency then I would perform complexes on 2-3 of your 'rest' days utilizing total body movements (full clean, snatch, clean and press, rows, bear complex, etc.).
A typical workout might look something like this:
5-10 minutes steady state cardio (walking, elliptical, etc.)
* One Arm DB Snatch (10 reps each arm)
* Barbell Hang Clean (15-25 reps)
* Bench or Box Jumps (20-25 reps)
Perform 5 rounds of the complex with 2 minutes rest between complexes (no rest between exercises).
There are quite a few variations with complexes and a number of articles on the topic. You can also look to Crossfit WOD's for ideas since many of their workouts are essentially 'complexes'.