Bulldog Complexes
The bulldog complex is something I like to do as a finisher on upper body days. It’s heavy on chest, upper back, and grip. When done correctly your forearms will feel like they’re tearing out of your skinand your entire yoke will be pumped.
I use these as finishers, but you can make them a standalone workout just by amping on the intensity and volume. Here are a couple variations:
Bulk & Biscuit
A1. DB Shrug x 8-12 reps to failure
A2. DB Farmers carry (same weight) x Max Distance
A3. Pushups x Max Reps
Perform 3-5 rounds with 2-3 min rest
The Double Whammy
A1. DB Shrug x 10
A2. DB Farmers carry x 20-40 yds
A3. Pushups x Max Reps
A4. DB Lilly Shrug x 10
A5. DB Farmers carry x 20-40 yds
A6. Pushup x Max Reps
Perform 2-3 rounds with 1-2 min rest
Shirt Buster
A1. Single Arm Farmers Cary x 40 yds / each arm
A2. DB Shrug x 8-10 Add weight each set
A3. Incline Wide Grip Pushup x 20-25
Perform 3-5 rounds with 0-1 min rest
Circuits like this are going to be fatiguing so I don’t recommend training for an entire hour then hitting these finishers. If anything, slot them into your C series or 3rd Superset of the day. This is after your primary (A) and accessory (B) movements.
Feel free to modify and go heavier as well. You won’t get the grip strength benefit of carrying a sand bag but swapping the farmers Carry for a sandbag Carry is a great way to add in loaded trunk work. You could also do the pushups weighted or sub in dumbbell presses if you have more hypertrophy based goals.
Strength Club Training
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