how to incorporate complexes into this routine?

[JDid23]

hey guys.. i have been doing a full body routine, and i wanted to know if it was okay to do complexes at the end of each workout. My workout is the following;

i am still pretty weak, so i would only use the bar + a few pounds for the following for like 6 reps each at high intensity 1 or 2 times.

back squat, hang clean, OHP, front squat, BO Row, Curl... something like this



Day 1
Squat- 3x3-8, backoff set of 1x8-20
DB Row- 3x5-8
Incline DB- 3x8-12
Tri Pushdowns- 3x8-12
Standing Calves- 4-6 sets
Abs

Day 2
Clean and Jerk- 4x3, backoff set of OHP- 1x8-15
Front Squat- 3x5
Chinups- 3 sets sub failure
Dips- 3 sets sub failure
SLDL- 2x8
Abs

Day 3
Deadlift- 1x6
Bench- 2x5-8, backoff set of 1x8-15
Seated DB Press- 3x8-12
Alt DB Curls- 3 sets
CGBP- 3x8-12
Seated Calves- 4-6 sets

 

[SaiBoT]

hey guys.. i have been doing a full body routine, and i wanted to know if it was okay to do complexes at the end of each workout. My workout is the following;

i am still pretty weak, so i would only use the bar + a few pounds for the following for like 6 reps each at high intensity 1 or 2 times.

back squat, hang clean, OHP, front squat, BO Row, Curl... something like this



Day 1
Squat- 3x3-8, backoff set of 1x8-20
DB Row- 3x5-8
Incline DB- 3x8-12
Tri Pushdowns- 3x8-12
Standing Calves- 4-6 sets
Abs

Day 2
Clean and Jerk- 4x3, backoff set of OHP- 1x8-15
Front Squat- 3x5
Chinups- 3 sets sub failure
Dips- 3 sets sub failure
SLDL- 2x8
Abs

Day 3
Deadlift- 1x6
Bench- 2x5-8, backoff set of 1x8-15
Seated DB Press- 3x8-12
Alt DB Curls- 3 sets
CGBP- 3x8-12
Seated Calves- 4-6 sets

You can add them at the beginning or at the end of the workout, since you will only be working with the bar/light weights do them at the beginning as your warmup. When yiou start to get into heavier weights put them at the end, when i did complexes i got up to 50lbs dumbells and it felt great.

 

[JDid23]

dam man... and i thought 55 pounds was exhausting today!!!! I haven't been doing dynamic stretches routinely, although i do do them from time to time. Would complexes replace them, or should i still do dynamic stretching (will start doing it more frequently, but i LOVE seeing an empty rack because anything with a barbell is done there and there are plenty of curl warriors at my gym)

 

[SaiBoT]

dam man... and i thought 55 pounds was exhausting today!!!! I haven't been doing dynamic stretches routinely, although i do do them from time to time. Would complexes replace them, or should i still do dynamic stretching (will start doing it more frequently, but i LOVE seeing an empty rack because anything with a barbell is done there and there are plenty of curl warriors at my gym)

Do the complexes and the strectches too it's always good to keep them.

 

[moya]

if you dont do any cardio, it would be good for that..., otherwise, considering your cardio is done some other way, i would rather do the stretches...