St Valentine's Day Massacre Workout - Super Soldier Project

Roses are red, dumbbells are steel — skip this session and you won’t feel ideal. Get after it with our Valentine’s Day Massacre Workout!!

Introduction

Welcome to out St Valentine’s Day Massacre Workout, because love is no excuse for laziness. Whether you’re loved-up or flying solo, today isn’t about chocolates and excuses. It’s about carving a physique worthy of admiration… before the champagne flows and the lights go down.

This is a dumbbell complex designed to spike your metabolism, unleash those feel-good hormones, and crank your libido into overdrive. You want to feel sexy? Earn it.

No mercy. No slacking. Get it done. Romance comes after the massacre.

The Circuit

This dumbbell complex hits everything: full-body intensity, zero rest, and a heart rate that’ll rival your bedroom antics later. Barbell substitution allowed if you’re feeling bold.

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.

💔 The Heartbreaker Finisher

Love hurts. So will this.

Real love requires effort. So does this. One last round. Let’s go.

Explanation

This is a 10-round descending/ascending ladder designed to test your grit, raise your heart rate, and prove you’ve got more to offer than just sweet talk.

Start with 10 dumbbell overhead thrusters and 1 burpee in Round 1.
Each round, thrusters go down by 1, burpees go up by 1.

Like love and effort — the balance shifts, but the work never stops.

💔 Breakdown:

Round 1: 10 thrusters / 1 burpee
Round 2: 9 thrusters / 2 burpees
Round 3: 8 thrusters / 3 burpees
…
Round 10: 1 thruster / 10 burpees

By the end, you’ll have clocked 55 reps of each — and earned whatever romantic plans follow.

Complete all sets and reps and you are free to pursue your love life, or go buy that card or the roses if you have forgotten!!

St Valentine’s Day Massacre Workout

Introduction