Tip The Javorek Dumbbell Complex Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip The Javorek Dumbbell Complex This Olympic-lifter favorite makes for a great limited-equipment home workout Take a look by Christian Thibaudeau April 8, 2021May 11, 2021 Tags Training When I competed in Olympic lifting, I often used a modified Javorek barbell complex. It was mainly to prepare my body for heavy lifting and acted as a warm-up. But it also had a positive effect on muscle mass and even conditioning. Traditionally, a complex is when you do a series of barbell exercises with no rest between them. Each is done with the same bar without changing weights or even dropping the bar between exercises. You can use a similar concept with a moderate-size dumbbell or kettlebell. It's a great home workout. I'd do both an upper and a lower body complex. Why two complexes instead of one? Since you'll have to do both sides, a whole-body complex would be too long. It'd be easy to lose motivation and focus midway through. Some might gas out. Don't go to failure on any of these exercises. It should be tough, but the quality of the movement should remain high. Upper-Body Complex 6-12 reps per exercise Single-Arm Muscle Clean and Press Single-Arm Upright Row Single-Arm Dumbbell Snatch, from the hang Single-Arm Dumbbell Shrug, slight torso lean Single-Arm Bent Over Row, elbow out Single-Arm Bent Over Row, elbow tucked to your side Here's what each exercise looks like: Lower-Body Complex 6-12 reps per exercise Dumbbell Jump Squat Single-Arm Static Lunge, left leg Single-Arm Static Lunge, right leg Single-Arm Split Squat, left leg Single-Arm Split Squat, right leg Barbarian Squat Goblet Squat Here's what each looks like, minus the jump squat. (My ceiling was a bit too low.) The difference between a lunge and a split squat? In a split squat, you go straight down. So in the low position, the front knee angle will be around 90 degrees (maybe a bit less depending on tibia length). In a lunge, you move the front knee forward when going down. Go through both complexes two or three times, alternating between upper and lower body. Here's an example: Upper Body Complex Set One Rest 2-3 minutes. Lower Body Complex Set One Rest 2-3 minutes. Upper Body Complex Set Two Rest 2-3 minutes. Lower Body Complex Set Two As you get stronger and the complex gets too easy, increase the reps. If you reach a point where you're doing 12 reps on all the exercises, keep progressing by shortening the rest intervals between complexes. The endpoint (few will get there) would be to do 3 sets of each complex for 12 reps per exercise with almost no rest between complexes. This workout will provide for a pretty complete growth stimulus. It will also improve your conditioning, help you lose fat, and even improve explosiveness and power. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Tip Pain vs Discomfort vs Progress A smart lifter knows he has to get out of his comfort zone, but the wise lifter also knows to avoid pain. Here's the difference. Bodybuilding, It Hurts Fix It, Powerlifting & Strength, Tips, Training Charles Staley September 27 Training Tip The Loaded Barbell Rollout If you can do dozens of regular ab wheel rollouts, try this method for even better core strength. Abs, Exercise Coaching, Tips Drew Murphy July 7 Training Pull-Ups 3 Mistakes You re Still Making Pull-ups are easy. Just grab the bar and pull up, right? Not quite. Here are some common mistakes that just about everyone makes – even you. Back, Exercise Coaching, Pull-Up Al Kavadlo April 7 Training Tip The Best Power and Conditioning Test You need both anaerobic power and aerobic capacity to be a great lifter and athlete. Test them both with this simple challenge. Challenge Training, Metabolic Conditioning, Metcon, Tips, Training Charley Gould May 14