St Valentine's Day Massacre Workout - Super Soldier Project

Granted, a massacre is not what you normally associate with a day dedicated to love, however, even love is no excuse for slacking off with training!! Get after it!!

Introduction

Happy Valentines Day and welcome to our St Valentine’s Day Massacre Workout!! As mentioned, even love is no excuse for slacking off with training. So get this done, be brutal on yourself, get pumped for the day, sexy time can come later! XD

The St Valentine’s Day Massacre is a dumbbell complex workout designed to stoke the metabolism, get the hormones pumping and boost the old libido!

The Circuit

They say love is a complex thing, so why should this workout be any different? Therefore this circuit is a complex workout using dumbbells although a barbell may be used as a substitute.

For those unfamiliar with complex workouts, the basic idea is to use a piece of kit (dumbbells in this case) to undertake the exercises listed. The weights are not released or put down until one round of every exercise with its required reps has been undertaken. After that, you get a brief rest and then you start again! This continues until all required reps and sets have been banged out! They are a great test of grip strength and willpower. This workout is a full-body workout making it a great fat burner and promotes anabolic hormone release which promotes muscle building.

There are two complexes, to be undertaken one right after the other. At the end of the circuits is a finisher to be undertaken as fast as possible to give that extra cardio boost and blast the metabolism into the stratosphere. 🙂

Warmup

Complex #1

Biceps curl x 10 reps.
Front squat with DB’s x 10 reps.
DB Push Press x 10 reps.
Lunge with DB’s x 10 reps (each leg).
DB Bent over row x 10 reps

Completion of all required reps of each exercise = 1 round. Beginner: complete 3 rounds of each circuit. Intermediate: complete 4 rounds of each circuit. Advanced: complete 5 rounds of each circuit.

Complex #2

DB Overhead press x 10 reps.
Lateral raise with DB’s x 10 reps.
DB Jump Squat x 10 reps.
Renegade rows with DB’s x 10 reps.
DB Bent over reverse Flye x 10 reps.

Completion of all required reps of each exercise = 1 round. Beginner: complete 3 rounds of each circuit. Intermediate: complete 4 rounds of each circuit. Advanced: complete 5 rounds of each circuit.

NB: With regards to weight selection, don’t go too heavy! One round of a complex circuit can be very physically taxing due to the amount of work each muscle has to do before the weights are put down again. So 70-85% of 1RPM at the most! (Especially for the first complex where your muscles still might be warming up). Even if the muscle is not the prime user, it will inevitably be being used as a stabiliser muscle group so isn’t entirely resting until the weights are put down again.

Finisher

So how much do you really care about your beloved? Prove it by going the extra mile with this nice little finisher :D.

10-1 Dumbbell Thrusters.
1-10 Burpees.

Explanation

Start at 10 reps with the thrusters and deduct 1 with each round. Do the opposite with the burpees, increasing with 1 rep each round. So example, 1st round – 10 thrusters, 1 burpee; 2nd round 9 thrusters, 2 burpees; 3rd round – 8 thrusters, 3 burpees… In round 10 you should be doing 1 DB overhead thruster and 10 burpees.