Monday Thursday

1A: REPETITION DEADLIFT: Hold bar with hands 18" apart, palms facing you, keep back flat, knees bent; then stand up with barbell until body is straight - lower and repeat, just barely touching floor with barbell. Now, immediately go to the next exercise:

1B: PARALLEL BAR DIPS: Grasp parallel bars with regular grip (palms facing down with your body between the bars, then proceed to "dip" from arms' length up high, to very low. Add weight around waist if you need more weight. Now, immediately go back to (A) and do another set, then back to (B), etc., until all sets are done on both.

BENT-OVER ROWING: Bend over, back flat, legs slightly bent, grasp bar as in Deadlift, but now you don't stand up; instead, you pull barbell bar up into stomach area as high as possible, and then lower and repeat for 1 set. Now, immediately go to:

2B: STIFF-ARM PULLOVER: Lie on floor, barbell on floor behind your head; then grasp bar with arms stiff and raise it up over your head as you exhale air; lower while taking a deep breath and repeat. Now, go immediately to:

BENT-ARM FLYING: For a deep armor-plated chest! Lie on an incline exercise bench, hold dumbbells over your chest, arms straight; then proceed to lower dumbbells to sides, bending arms slightly, as low as possible while inhaling deeply - return, while exhaling and repeat for 1 set. Okay, now go back to (A), (B) and (C) again and do all the sets without rest.

JNDERHAND CHINS: Do as you would regular chins but use underhand grip (palms facing you) and hands about 4" apart; be sure to "stretch" at bottom and hold a moment at top. Now, immediately to:

BODYWEIGHT SEATED-POSITION DIPS: Sit between 2 exercise benches or chairs and place hands on each; then proceed to do "dips" between them. Inhale deeply when lowering. Now, rest 20 seconds and start all over again until all sets are done.

Getting Started With Dumbbells

Getting Started With Dumbbells

The use of dumbbells gives you a much more comprehensive strengthening effect because the workout engages your stabilizer muscles, in addition to the muscle you may be pin-pointing. Without all of the belts and artificial stabilizers of a machine, you also engage your core muscles, which are your body's natural stabilizers.

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