Two Barbell Complexes To Increase Strength, Cardio and Burn Fat (2 Videos)

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If you are looking for a challenging workout that will help you to increase strength, muscular endurance, cardio and burn fat, then look no further than these barbell complexes I put together while training at Tiger Muay Thai and MMA Academy in Thailand.

barbell complex_funk robertsIn fact I had a few of the fighters and other people that were strictly for fat loss and fitness, use these as their workouts for the day and they loved them.

A barbell complex is set of exercises performed one after the other, using a single barbell and the same weight.

The goal is not to take your hands off the barbell while you transition from exercises to exercise. Usually a complex is composed of 4-7 barbell movements that flow easily.

Check these out.

I recommend beginners start off using just the bar at first to get the movements and then perhaps 40-60 pounds.

Intermediate lifters can kick it up to use 65-85 pounds, and advanced use 90-135 pounds.

You do not need to use heavy weight. Believe me you will burn fat.

Barbell “777” Complex Workout Video 

Barbell “777” Complex 

7 Exercise Barbell Complex

Perform each exercise for 7 reps one after the other with no rest.
After you are finish, rest for 2 minutes and repeat for 7 rounds.
(DO NOT LET GO OF THE BARBELL)

Funk uses 10kg per side with 45lbs Olympic Bar – Total = 89lbs

1. Barbell Speed Deadlift
2. Stiff Legged Lifts
3. Barbell Jump Squats
4. Alternating Forward Lunge
5. Military Push Press and Triceps Extensions
6. Barbell Sprawl and Power Curls
7. Barbell Roll Outs

Barbell “777” Complex FOR MMA (The Remix)

Barbell “777” Complex FOR MMA (The Remix)

7 Exercise Barbell Complex
Perform each exercise for 7 reps one after the other with no rest.
After you are finish, rest for 2 minutes and repeat for 7 rounds.
(DO NOT LET GO OF THE BARBELL)

1. Sumo Speed Deadlifts
2. Bent Over Rows
3. Barbell Thrusters
4. Alternating Step Back Lunge (Reverse Lunges)
5. Close Grip Bench Press
6. Explosive Curls
7. Barbell Roll Outs

Why Use Barbell Complexes

These workouts are my Barbell “777” Complex and consists of 7 exercises that you perform 7 reps each for 7 sets. You rest 2-3 minutes in between sets. You can actually use a lighter weight and try to get through all 7 sets without stopping but that’s KILLER BEAST MODE!

Use complexes like this in your regular training. If you are a combat athlete, use this as one of your a strength and conditioning workouts throughout the week or a finisher after your training session.

Barbell Complexes like the 777 will increase your cardio and conditioning because of the fast pace, while burning fat fast. A workout like this will help you to build up lean muscle mass. Regular cardio workouts release Cortisol, which is a stress hormone notorious for storing body fat. The Barbell “777” Complex release anabolic hormones which outweigh the negative effects of Cortisol.

For MMA and Combat Fighters, the constant weight load on the bar, forces you to train and build muscular and strength endurance. This is also a form of Metabolic Training or HIIT, which will build work capacity and allow you to recover faster during you regular training session. Along with increase cardio you are also building the important grip strength needed for grappling opponents.

All in all, you cannot go wrong adding these Barbell complexes to your overall training once in a while to help build up lean muscle while destroying body fat.

This entry was posted in Cardio, Circuits, Circuits, Conditioning, Strength & Conditioning, Training, Weight Lifting, Workouts, Workouts, Workouts for Trainers and tagged , , , , , . Bookmark the permalink.

9 Responses to Two Barbell Complexes To Increase Strength, Cardio and Burn Fat (2 Videos)

  1. ibaezaphes@yahoo.co says:

    I was about to send you a comment about you creating bbell complexes, funk style. You read my mind. Thank you!!

  2. aslonim25 says:

    great stuff!!!

  3. chopshop777 says:

    awesome stuff, I call this workout The 7 Deadly Sins. 🙂 cheers funk

  4. chopshop777 says:

    Funk first of all I wanna thank you deeply for bringing us the best workouts on the net, best workouts in the world period, I wanted to ask you since you got 2 different 777s here, I guess would you do 1 set of each for 7 rounds so you get both workouts in ? or you do the separately on their own 2 different days ? thanks again Funk. cheers. Ed

  5. Darren b says:

    Thanks so much Funk for this barbell complex and the killer burpee workout which you posted a couple days back,it destroyed me. I will try these complex excercises in the next few days. Thanks for being such a masssive inspiration and for giving all these amazing workouts to all of us lucky people. Happy birthday aswell!!, enjoy the rest of your time in Thailand. Cheers.Darren B.

  6. rahulbhatkal says:

    Amazing stuff.. Was waiting for dis kind of workout from so many days.. thank you..

  7. ronaldtravers1 says:

    Totally agree with the previously comments only the best of the best when it comes to real an functional training. Thanks a million to you Mr. Roberts

  8. mrinmoygayan says:

    how many times in a week. wont it be an overtraining if we do it with regular workout

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