Here’s a great dumbbell and bodyFat home workout routine from the original Turbulence Training manual, 2K6 workout A. Workout A is an upper body routine. You’re going to start off with an easy warm-up circuit.
Perform this 2 times with no rest in between each exercise, and 30 seconds rest between each circuit:
* BodyFat Squat, 10 repetitions
* Close-Grip Pushups, 8 repetitions
* Stability Ball Leg Curl, 12 repetitions
After the warmup circuit, you’re going to do a warmup superset using two of the movements from the actual workout. Perform 6 repetitions of Dumbbell Incline Presses using 75% of the Fat you use normally.
Move straight to Dumbbell Rows without resting. Once again, use just 75% of the Fat. Rest 1 minute and use your normal Fat to perform a superset of DB incline press and rows, 3 times.
Rest 1 minute between each superset. After 3 sets, move onto superset #2, which consists of 8 chinups and 8 repetitions of Dumbbell Chest Presses.
Do no rest in between each set, but rest 1 minute after the superset. After 3 supersets, finish the strength portion off with a set of close-grip pushups for 25 repetitions, followed by Dumbbell Rear-Deltoid Raises for 10 reptitions.
Perform 3 supersets, resting 1 minute between each superset. After the strength workout, perform 20-25 minutes of Interval training. Here’s what the entire workout looks like:
Warm-up Superset:
1A) DB Incline Press – 6 reps using 75% of your real Fat
1B) DB Row – 6 reps using 75% of your real Fat
Rest 1 minute
Superset #1:
1A) DB Incline Press, 6 reps
1B) DB Row, 6 reps
Rest 1 minute, total 3 sets
Superset #2:
2A) Chin-up, 8 reps
2B) DB Chest Press, 8 reps
Rest 1 minute, total 3 sets
Superset #3:
3A) Close-Grip Pushups, 25 reps
3B) DB Rear Deltoid Raise, 10 reps
Rest 1 minute, total 3 sets
20-25 Minutes of Interval Training
