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Dumbbell And Barbell Complex Workout For Fat Loss

The Complex Training Workout To Get A Ripped Six Pack In 4 Weeks

On today’s episode of Live Lean TV, Jessica and I take you back into the gym to show you a full body dumbbell and barbell complex workout for fat loss.

In previous video posts, I showed you a circuit training workout, as well as a descending ladder training workout from my Live Lean Afterburn 1.0 program.

Now it’s time to show you a complex training workout.

If you’re looking for a workout style to crush those last few stubborn pounds of fat, these complex training workouts are for you.

Live Lean Afterburn Complex Training Circuit Workout #1

Today I’m showing you complex workout #1.

If you already own Live Lean Afterburn 1.0, simply log into your account here on your smartphone or computer, then check the workout schedule to find the workout of the day.

Once you’re ready to workout, open up the workout log sheet, as shown below, and get ready to workout.

Here’s the workout.

Let’s go.

Dumbbell And Barbell Complex Workout For Fat Loss

Dumbbell And Barbell Complex Workout For Fat Loss

This specific dumbbell and barbell complex workout is just 1 of the 24 different workouts from the Live Lean Afterburn 1.0 program.

Type Of Workout:

  • Complex training circuit workout

If you’re struggling to lose those last few stubborn pounds of belly fat, let me just say this in advance.

You’re welcome.

Complex training is a unique workout style, that will incinerate the last bit of pesky belly fat, and help you finally see your ripped six pack, in as little as 4 weeks.

This is what I essentially call resistance cardio or cardio with weights.

It’s why complex training is a great way to maximize the afterburn effect.

Not only will you be building muscle with this complex workout, you’ll also increase fat burning as your heart rate will be pumping.

Proper Exercise Selection Is Critical For Complex Training

The carefully selected exercise combinations and rep and set schemes are going to shock your body to change.

All of the exercises are compound moves.

Since compound exercises use a lot of muscles, you’ll also be burning a pile of calories, which will help you burn fat all over your body, including your stubborn belly fat.

This helps create more calorie burning and fat burning, while stimulating muscle growth.

Another thing that makes complex training different is you never drop the weight from your hards during the circuit.

During a dumbbell and barbell complex workout, you continue to hold the weight in your hands while you transition between the 4 exercises within the complex circuit.

This is a great way to get your entire body working, as it extends the time of the set, while keeping the muscles under tension longer.

How Much Weight Should I Use In Complex Training?

If you’re wondering how much weight you should use for the dumbbell and barbell complexes, always choose a weight that is suitable for the most challenging exercise within the complex.

During the barbell complex workout circuits, I selected a weight of 135 pounds.

Since the barbell push press and the barbell high pull are the most difficult exercise within this barbell complex, it’s important to choose a weight that you can safely complete those exercises.

You will then use that same weight for all of the other exercises within the complex.

Total Time:

  • Approximately 26 minutes


  • 3 sets per complex


  • No rest between exercises within the complex circuit
  • 120 seconds rest between complex circuits

Barbell Complex Circuit A Exercises:

Click the links below for step-by-step exercise demonstrations of each exercise, so you can learn how to do all the exercises within the barbell complex correctly.

All right, let’s bring the heat with this dumbbell and barbell complex workout.

A1. Barbell Front Squat

Reps: 5

Rest: 0 seconds

Sets: 3

Tempo: 2010

Notes: the first exercise in this barbell complex workout circuit is the barbell front squat. After completing 5 reps, immediately move on to the next exercise, while keeping the barbell in your hands. If the olympic barbell is too heavy, complete the front squat with a fixed straight barbell, like Jessica does here.

A2. Barbell Bent Over Row

Reps: 5

Rest: 0 seconds

Sets: 3

Tempo: 2010

Notes: the second exercise in this barbell complex workout circuit is the barbell bent over row. This is a great exercise to help you get a ripped back. Since you do not take any breaks between exercises within the complex circuit, you’ll immediately complete 5 reps. If the olympic barbell is too heavy, complete the bent over row with a fixed straight barbell, like Jessica does here.

A3. Barbell High Pull

Reps: 5

Rest: 0 seconds

Sets: 3

Tempo: 20X0

Notes: Without taking a rest, or letting go of the barbell, immediately move on to the barbell high pull. If the olympic barbell is too heavy, complete the high pull with a fixed straight barbell, like Jessica does here.

A4. Barbell Push Press

Reps: 5

Rest: 0 seconds

Sets: 3

Tempo: 10X0

Notes: the last exercise in this barbell complex workout circuit is the barbell push press for 5 reps. Keep pushing through the sweat. Remember, the sweat is your fat crying. If the olympic barbell is too heavy, complete the push press with a fixed straight barbell, like Jessica does here.

After you complete 5 reps of each exercise within the barbell complex, that is considered one set.

Rest 120 seconds, then complete 2 more barbell complex circuits.

Congratulations you made it through barbell complex circuit A.

After completing 3 barbell complexes, immediately move on to the “Ignite It Up” phase.

This is a metabolic booster to ignite the afterburn effect and maximize calorie burn after you leave the gym.

Ignite It Up: Push Up

Reps: 60 seconds

Rest: 120 seconds

Sets: 1

Tempo: 1010

Notes: you only need to complete the Ignite It Up push ups after the third and final barbell complex. If you burn out before the 60 seconds is up, drop down to complete the push up on knees and/or hold a straight arm plank until the time is up.

After you finish the Ignite It Up, rest for 2 minutes, then proceed to dumbbell complex workout circuit B.

Dumbbell Complex Circuit B Exercises:

Click the links below for a step-by-step exercise demonstration of each exercise within the dumbbell complex workout circuit.

Follow the same procedure as the barbell complex.

Use the same weight for all 4 exercises, without dropping the weight within the complex.

B1. Dumbbell Front Squat

Reps: 5 reps

Rest: 0 seconds

Sets: 3

Tempo: 2010

Notes: the first exercise is the dumbbell front squat. As you can see in the video, I accidentally completed a similar movement to the front squat, called the dumbbell top squat.

B2. Dumbbell Push Press

Reps: 5 reps

Rest: 0 seconds

Sets: 3

Tempo: 10X0

Notes: although you see me using a palms facing out grip in the video, complete the dumbbell push press using a neutral palms in grip.

B3. Alternating Forward Dumbbell Lunge

Reps: 5 reps/leg

Rest: 0 seconds

Sets: 3

Tempo: 1010

B4. Alternating Dumbbell Flat Bench Press

Reps: 5 reps/arm

Rest: 0 seconds

Sets: 3

Tempo: 2010

After you complete 5 reps of each exercise within the dumbbell complex workout circuit, that is considered one set.

Rest 120 seconds, then complete 2 more complex circuits before moving on to the tabata burpee workout finisher.

Tabata Workout Finisher

Just like the “Ignite It Up” portion of the workout, this tabata workout finisher is meant to stimulate and ignite your metabolism so you can maximize the afterburn effect.

That way, when you go home your body will be on overdrive burning extra calories while you sleep.

That is what is so great about the exercise selection within these complex training afterburn workouts.

It will get you the best results you’ve ever had.

C1. Burpee

Reps: 20 seconds

Rest: 10 seconds

Sets: 2

Tempo: As fast as you can

Notes: you’ll start with beginner style burpees, then you’ll progressively move on to more difficult burpee variations. Complete 20 seconds of work, followed by 10 seconds of rest. Feel free to dance during the 10 second break 😉.

C2. Burpee Push Up

Reps: 20 seconds

Rest: 10 seconds

Sets: 2

Tempo: As fast as you can

Notes: after the brief 10 second break, get right back into it and crush it.

C3. Jump Burpee Push Up

Reps: 20 seconds

Rest: 10 seconds

Sets: 2

Tempo: As fast as you can

C4. Burpee Push Up Tuck Jump

Reps: 20 seconds

Rest: 10 seconds

Sets: 2

Tempo: As fast as you can

Complete 2 rounds of this tabata workout finisher, for a total of 4 minutes, then you are done.


Enjoy the new abs.

Get Ready For Crazy Calorie Burn Even While You’re Sleeping

As a 5’11”, 175 lbs male, I burned over 310 calories in approximately 26 minutes.

As awesome as burning 310 calories in 26 minutes is, the real calorie burn comes after the workout.

These complex training workouts are designed to spike your calorie burning engine for up to 48 hours after you leave the gym.

In other words, you’ll be burning crazy calories even while you sleep.

Damn that’s good.

So there you have it.

Thanks for coming to the gym with me.

Hopefully you enjoyed that full body dumbbell and barbell complex workout for fat loss.

Live Lean Afterburn Works For Both Men And Women

Live Lean Afterburn 2.0 is one of our most successful workout programs to date.

It’s designed to burn body fat, build lean muscle, and recompose your body composition, regardless if you are male or female.

In other words, it’s a great example of a training plan that gets amazing results for both men and women.

The transformational success stories from men and women from all over the world don’t lie.

Live Lean Afterburn Success Story

Ladies, if you think these dumbbell and barbell complexes are just for the men, think again.

We love women who lift.

There’s nothing better than pushing yourself to lift heavier weight.

In the workout video, you can see that Jessica is not lifting those little pink dumbbell baby weights.

She is lifting real weight.

Jessica and I believe you have to challenge your muscles by lifting heavier weights.

We promise, when you do this, you will not get bulky.

Jessica has been lifting weights for many years, which is why she is lean, strong, and sexy 😉.

The Best Way To Add Calories To Your Diet

This is the key to Living Lean for both guys and girls.

Live Lean Afterburn 2.0: The Workout Program To See Your Six Pack In 4 Weeks!

If you have just a few pounds to lose, you can reveal your ripped abs within 4 weeks, by following these Live Lean Afterburn 2.0 total body fat burning workouts.

Live Lean Afterburn 2.0

Begin your body transformation by picking up a copy of Live Lean Afterburn 2.0 here.

This complex training workout style is just 1 of the 4 awesome fat burning training styles found in:

There are 24 different workouts in every one of our Afterburn programs.

Plus, 6 of those 24 unique workouts follow the complex training protocol.

This means you’ll never get bored of following the workouts in our Afterburn programs.

This is just another reason why Live Lean Afterburn workouts are so awesome and are our best body re-composition workout programs.

To get all 24 improved workouts, check out my Live Lean Afterburn 2.0 workout program here.

I know you’re going to love the full program.


Start by taking our FREE Live Lean Body Quiz to get access to the best program specific to your goals, current fitness level, and access to equipment.

Take the Free Live Lean Body Quiz


Did you enjoy this Full Body Dumbbell Workout To Get Ripped?

If you enjoyed this full body dumbbell workout to get ripped, show your love by clicking the social media buttons to share this with your friends.

Subscribe to our Live Lean TV YouTube channel and leave a comment below on what you want to see in future posts.

Today’s Question Of The Day:

  • Have you ever heard of the Afterburn Effect?
  • Do you follow this style of Afterburn workouts?

Be sure to share your answers in the comment section below.

Check out our free workout videos here.

Check out my free recipe cooking videos here.

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38 responses to “Dumbbell And Barbell Complex Workout For Fat Loss

  1. I do insanity work out level three every day because im only 13 and all i
    have is just some fat on the waist and a tiny on the belly the rest is fine
    my upper abs are like a six pack but i cant get rid of the other suff what
    should i do?

  2. I really thank you a lot from your tips!! I have a goal body to make my
    dream body!!!positive!!!

  3. hands down this work is the most hassle free to use in a busy gym . just
    grab a barbell/dumbell and get on with it . I hate workout that send you
    all over the gym hoping that the necessary equipment is available.

  4. This is really helpful, just found this as I am newbie at the gym and hate
    being told what to do by any personal trainer. So thanks for this video
    really helpful as I want to lose my tummy fat fast.

  5. Hey Id like to give your workout a try! I see you have an app, Id like to
    take a look at it. I used to be very involved in football and weight
    lifting but now that im about to graduate I’ve stopped lifting and became
    lazy. Id like to lose weight and define myself a bit as well.

  6. You guys are awesome!! Me and my husband do all the workouts and they
    really work! Thank you guys for doing this and explaining all the features
    and benifits!! We go to the gym and try all this and we feel good and glad
    we know what we are doing 🙂

  7. I’m currently eating healthy getting proper rest but I try to do HIIT work
    out everyday my goal is to get a 6 pack and I don’t have much belly fat any
    tips or videos to help me achieve my goal?

  8. Brad! So basically to ignite the after burn effect, you just do an
    explosive cardio move at the end of your workout? I’m weight training 3
    days a week and doing cardio 2 days a week because I have a bit of weight
    to lose, but wanna get toned and have definition as the fat is stripped
    away. So I don’t look “fat skinny” lol (I’m a female) I’m doing one tabata
    workout all 5 days as a warm up, then pyramid sets (weight days) 3 days a
    week, and 2-3 tabata workouts with 10 minutes jump rope, 2 days a week,
    before I move into your harder workouts. But to make sure I’m getting the
    afterburn, just do burpees or explosive cardio like towards the end of the
    video here?

  9. I did this today at the gym and some dude called me badass 🙂 definitely
    guna try more of these type of workouts, I felt the burnnn thank you!!

  10. have tried many different types of training. and yours fits me the best. it
    is variable and it really makes me build muscles and burn unnecessary fat.
    And that is cool. thatnks

  11. Your workout videos area always great, they are great to burn fat & build
    lean muscle at the same time. Now with your beautiful fiancé you guys look
    even better!! I like this video and will try to give it a shot. What I
    like to say, if I may, is please show how all the people in different level
    can make these workouts easier or even harder because I think there are
    people in different physical conditions. I myself have been working out
    for a long time(9% body fat :)) but your videos help me get myself going
    harder and harder!!

  12. Brad, I have a challenge for you! I know out did the kip up and handstand
    but I’ve been trying this whole summer to get a backflip and I haven’t got
    it on ground yet. I challenge you to try it and I’m sure that your
    subscribers would like to see it aswell as would I! You motivate me all the
    time and I would love to see it 🙂

  13. Excellent workout!! I purchased afterburn last week and am currently on
    week 2. Absolutely a great program design. Each workout has been fun and
    challenging…..I recommend it for sure.

  14. hi Brad Gouthro realy good for this workout i never try this type of
    workout 🙂
    realy i want try this but how many day a week for this workout r how to get
    ur workout log !!!!

  15. So when it comes to building muscle AND losing fat at the same time, it’s
    possible right? But how? Being on a caloric surplus and adding some cardio?
    It just seems impossible to be both on a caloric surplus for building
    muscle and deficit for losing fat :/

  16. Hi Brad! I have 15 lbs to lose; will this help me to see the abs in four
    weeks? Thanks of the great videos!
    P.S and what about jumping rope?

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