Workout of The Week 9
Bulldog Complexes
I’m currently working on a 2-week training template that will be 100% free to you. If you’re subscribed to the substack you’ll get first access, neat ay?
Anyway, here’s the workout.
Bulldog Complexes
The bulldog complex involves pumping up the chest & traps to remove your neck and widen your clavicle.
I use these as finishers, but you can make them a standalone workout just by amping on the intensity and volume. Here are a couple variations:
A1. DB Shrug x 8-12 reps to failure
A2. DB Farmers carry (same weight) x Max Distance
A3. Pushups x Max Reps
Perform 3-4 rounds with little to no rest
The Double Whammy
A1. DB Shrug x 10
A2. DB Farmers carry x 20-40 yds
A3. Pushups x Max Reps
A4. DB Shrug x 10
A5. DB Farmers carry x 20-40 yds
A6. Pushup x Max Reps
Perform 2-3 rounds with little to no rest
The Core Blaster
A1. Single Arm Farmers Cary x 40 yds / each arm
A2. DB Shrug x 20, 15, 10 Add weight each set
A3. Incline Pushup x 20
Perform 3-4 rounds with little to no rest