Exceed Your Expectations And Carve Out
Your Best Looking Performance Body!

The last section of the Superior Dumbbell Workout uses Dumbbell Combo Exercise to solidify all the work you’ve done so far and push you past your expectations. These fitness, fat loss and muscle building workouts not only help you progress, they show you what your made of!

Dumbbell Combo Exercises are when you combine two or more exercises together to form one exercise. Just so we are clear, in order to complete one repetition, ALL movements must be completed. This is an excellent way to train grinding strength movements and explosive power movements together because successful completion of the repetition requires a seamless flow form one type of strength to the other.

This type of training improves strength, power, speed, flexibility, coordination, balance, accuracy, agility, cardiorespiratory endurance and mental toughness. And the greater demands placed on the body produce more results like functional muscle, cardiorespiratory improvement and fat burning. But the greatest benefits are seen from the necessity of the body to function as one complete unit in a seamless fashion to complete the combo matrix.

This is the closest you’ll ever get to wrestling a set of dumbbells!

I know the dumbbell combo workout is new for most of you. I think you’ll find it interesting, fun, challenging, and above all, EXTREMELY EFFECTIVE!

Instead of just giving you one training strategy to use, I am going to provide you with a variety of training strategies. So, unlike the previous workout, you’ll determine the method of the workout. By now, you should have an extensive idea of dumbbell exercise and its reaction with your body, so your input is important. Explore the different strategies and get the best results by varying your approach from time to time.

Here are the different ways you can do the Dumbbell Combo Exercise Workout…

3-5 Sets – 5 Reps…

• Perform this strategy 3 times a week, with at least 1 day rest between workouts.
• Pick a Combo Matrix and perform 3-5 sets of 5 reps with 1-2 minutes rest in between sets.
• Try to do 3 sets the first time… and move on to 4 sets and then 5 sets when you are able.
• Sometimes you will be able to move up in sets each time… and sometimes it will take a few workouts to be able to move up.
• When you can do 5 sets of 5 reps either increase the weight or change Combo Matrixes.

St..Studders…

• Perform this strategy 3 times a week, with at least 1 day rest between workouts.
• Instead of doing one repetition of the first movement and then moving directly to the next movement… do 2-3 reps of the first movement, then 2-3 reps of the second movement, etc.
• For example, if you were doing the Romanian Deadlift – Curl -Press Combo Matrix, to perform one rep you would do 2-3 Romanian Deadlifts, then 2-3 Curls and then 2-3 Presses.
• Perform 5-10 full reps of the Combo Matrix, resting as needed between sets and timing yourself to completion.
• Next time, try to do the same exercise the same amount of repetitions… but reduce the time it takes you to complete the workout.

Timed Combo Matrixes…

• Perform this strategy 3 times a week, with at least 1 day rest between workouts.
• This is probably the simplest strategy… but don’t confuse simple with easy.
• Combo Matrixes done for time are anything but easy… they are a full body workout that tests all levels of strength as well as your heart and lung power (as well as burning off fat like nobody’s business).
• Choose a time 5 minutes, 10 minutes, 15 minutes or 20 minutes and choose 1 Combo Matrix.
• Perform the Combo Matrix for the time period chosen, taking breaks when necessary.
• Count total reps and try to beat that number the next time you perform the same Combo Matrix for the same time period.
• After 3 consecutive workouts doing the same exercise and time period… either change the Combo Matrix, the Time Period or change both.

Escalating Density Training

In simple terms, the goal of Escalating Density Training is to perform more repetitions in the same amount of time as you did the previous workout.

This is very similar to Time Combo Matrixes, expect we are going to use 3 different Time Zones and 3 Different Combo Matrixes.

TIME ZONE 1

5 minutes of Combo Matrix 1, resting as long or as little between reps as you need.

Rest 2 Minutes

TIME ZONE 2

10 Minutes of Combo Matrix 2, resting as long or as little between reps as you need.

Rest 2 Minutes

TIME ZONE 3

10 Minutes of Combo Matrix 3, resting as long or as little between reps as you need.

Keep track of how many total reps you complete for each Time Zone, and then try to beat that number the next time.

The Hermann Goerner “Die Kette” – THE CHAIN

Hermann Goerner was a German strongman who performed amazing feats of strength in the 1900′s.

While he used many different training methods to develop his incredible strength… it can be argued that “Die Kette” or THE CHAIN, performed with kettlebells, was one of his staple training methods.

This method is described in the book, Goerner The Mighty, written in 1951 by Edgar Mueller.

Mueller says, “The kettleweights were placed in a row on the floor of the gymnasium, and working ‘Die Kette’ (or The Chain) meant that Hermann would start out by taking the first kettleweight in the right hand and swinging it to arm’s length overhead, relowered to the shoulder and from there to the ‘Chang’ and then curled to the shoulder, then pressed overhead again and finally lowered again and placed on the floor. He would then repeat this with the next kettleweight, using this time the left hand. The whole length of the chain would be worked through in this manner.”

-For this strategy, you will need dumbbells of different weights… the more you have the better.

-Set the dumbbells up in a row, and then perform a Combo Matrix at each different weight.

-You can set the dumbbells up in order of weight, or mix up the dumbbells.

-Use two dumbbells of the same weight for 2 armed Combo Matrixes.

-Complete THE CHAIN and then repeat as needed (longer chains may only be completed once, or a couple of times, where short chains can be repeated more).

Timed Ladders

Ladders are a popular training method where you do 1 rep, rest, 2 reps, rest, 3 reps, rest etc. until you reach the desired repetition… and then you start all over again.The amount of rest you take equals the time it took you to complete the previous repetitions.

We are going to use Timed Ladders… where instead of repetitions we use time periods.

Choose one Combo Matrix and perform…

• 30 seconds Combo Matrix
• 30 seconds rest
• 45 seconds Combo Matrix
• 45 seconds rest
• 60 seconds Combo Matrix
• 60 seconds rest

Then start over at 30 seconds and complete the entire Ladder again.

Progress by trying to do more repetitions in the same amount of time, increasing the weight or completing more complete Ladders.

I think you’ll agree, the variety you have in this section is amazing. Not only do I give you Dumbbell Combo Martixes combining 2,3 and 4 moves, but I’ve just given you 6 ways you can do the workouts!

You can mix and match as you see fit for 4 weeks, then you should switch to a different workout. By the end of the 4 weeks you won’t have any weak links, because the variety of these workout hits the body from ALL angles!

You can now start over again doing the Phase II dumbbell exercises!

In case you need a review of all the dumbbell exercises in Superior Dumbbell Workout…

- Grinding Slow Lift Super-Sets Workout <– Click to learn more

- Explosive Quick Lift Timed Circuits Workout <– Click to learn more

- Slow & Quick Peripheral Heart Action Workout <– Click to learn more

- Combo Matrix Workout <– Click to learn more 

I know you can’t wait to start using dumbbells to their full potential, and finally building the strong, lean, athletic body you deserve. Start today! 

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Your Success Is My Success,

Coach Eddie Lomax
Founder & President
Optimum Fitness Network LLC

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