Professional Documents
Culture Documents
D um b b e l l
Workout
Copyright 2006
Optimum Fitness Network LLC
All Rights Reserved
Disclaimer
Do you know of any other reason why you should not engage in a
physical exercise program or activity?
Answered "no" to all the questions... Great!
It is my sincere desire to provide information enhancing your physical
training and allowing you to reach your potential.
Table Of Contents
Section 1
The Superior Dumbbell Workout Overview: Where The
Idea Came From
- The Greatest Contribution Of Kettlebell Training! Is not the shape... but
the application
- The Characteristics Of The Superior Dumbbell Workout
- What Makes The Superior Dumbbell Workout Such A Successful Workout
Program
- The Guidelines Of The Superior Dumbbell Workout
Section 2
The Workouts
- Preparation Workout - Get Your Muscles Ready!
- Grinding Slow Lifts Super Sets - Build Muscular Size, Strength And
Endurance In The Shortest Time Possible!
- Explosive Quick Lift Timed Circuits - Simultaneously Build Muscular
Power, Develop Unending Cardiorespiratory Endurance And Blast Off Fat!
- Combination Slow/Quick Lift Peripheral Heart Action Training - Develop
Muscular Strength, Power And Endurance For Every Occasion, Launch
Heart And Lung Power Through The Roof And Say Goodby To Stubborn
Fat!
- Dumbbell Combo Matrixes - Exceed Your Expectations And Carve Out
Your Best Performance Body!
- Finishers - For Those Who Want More!
- Cardio Recommendations - Leave The Rest Behind With Superior
Cardio!
Section 3
Finishers and Recommended Cardiorespiratory Protocols
If you have anything left after the regular workouts, try one of these
finishers.
Choose from one of the Recommended Cardiorespiratory Protocols to
perform either after the dumbbell workout, or on a seperate day.
Section 4
Links and Other Products
Other products by Coach Eddie Lomax, and how to join the Optimum
Fitness Network Affiliate Program.
Section 1
The Superior Dumbbell Workout
Overview: Where The Idea Came From
10
Speed
The level of ability your body has to move a part of the body or the entire
body over a short distance as quickly as possible... allowing you to
become stronger and faster by targeting the nervous system.
Flexibility
The level of ability a joint displays to move freely through a full range of
motion... allowing you to be stronger over a greater range of motion and
reduce the risk of injury.
Balance
The level of ability to control placement of the body's center of gravity in
relation to its support base... allowing you to perform from a solid, stable
foundation.
Coordination
The level of ability to combine several different muscles, groups of
muscles, energy systems and movement patterns into a singular, distinct
and purposeful movement... allowing you to move seamlessly and
effortlessly from one physical ability to another to successfully complete a
task.
Agility
The level of ability to minimize transaction time from one movement
pattern to another... allowing you keep your balance while changing
direction, stopping, starting, slowing down or increasing speeds quickly.
Accuracy
The level of ability to control movement in a given direction or at a given
intensity while remaining correct, exact and without mistakes... allowing
you to control your body and other objects with precision.
Toughness
The level of physical and/or mental ability to do something which is
difficult or will take a long time... allowing you the mental and physical
fortitude to successfully complete difficult tasks under difficult
circumstances.
The more competent you are in all of the physical abilities and the larger
set of circumstances in which you can successfully apply those abilities...
the fitter, healthier and more attractive you will be.
As a result of improving these performance abilities, your body makes
positive, visible changes that reflect your fitness capabilities... Developing
a strong, lean, athletic body.
Basing the Superior Dumbbell Workout on this definition of fitness
enables you to focus on optimizing the physical abilities needed for
optimum fitness while creating the visible qualities of the optimum
12
physique... and not just focusing on maximizing one physical ability for
specialized performance while creating a one-dimensional body.
How can the use of dumbbells do all this?
15
16
18
Section 2
The Workouts
19
Preparation Workout
Grinding Slow Lift Super-Sets Workout
Explosive Quick Lift Timed Circuits Workout
Slow & Quick Peripheral Heart Action Workout
Combo Matrix Workout
The order of the workouts are done for a reason... each one builds upon
the other and the greatest benefits will be accomplished by following the
order prescribed.
3) Complete ALL Workouts For A Specific Phase Before Moving On
To The Next.
Every workout section is split into Phase I, Phase II, Phase III and BuildIt-Yourself Workouts.
Complete Phase I workouts for ALL of the different workout sections
before moving on to the Phase II workouts.
Complete Phase II workouts for ALL of the different workout sections
before moving on to the Phase III workouts.
Complete Phase III workouts for ALL of the different workout sections
before moving on to the Build-It-Yourself workouts.
4) Follow Each Workout For 4 Weeks.
Variety is an important part of your training... so change workouts after
every 4 weeks.
This will keep the improvements coming and keep your from getting
bored on your way to a better you.
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21
22
1
PREPARATION
W OR K O U T
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24
Squats
Lunges
Calf Raises
Incline Press
Flies
Standing Reverse Fly
Side Raises
Front Raises
Curls
Triceps Extension
Side Bend
Roll Ups
1-3
1-3
1-3
1-3
1-3
1-3
1-3
1-3
1-3
1-3
1-3
1-3
sets,
sets,
sets,
sets,
sets,
sets,
sets,
sets,
sets,
sets,
sets,
sets,
8-12
8-12
8-12
8-12
8-12
8-12
8-12
8-12
8-12
8-12
8-12
8-12
reps
reps
reps
reps
reps
reps
reps
reps
reps
reps
reps
reps
Cool Down.
25
DB Squats
Starting Position: Stand with feet about shoulder width apart and the
dumbbells held at your sides with palms facing the body.
Action: Keep your head and chest up, eyes forward and shoulders back
(pretend someone put ice down your back) and sit back with your butt
and hips.
Keep the weight on the heels as you bend at the knees and lower your
body until your thighs are parallel to the ground. Reverse the direction
and return to the Starting Position.
Breathing: Keep your core tight throughout the entire exercise, inhaling
through the nose on the way down and exhaling through pursed lips on
the way up.
Directions: Perform 3 sets of 8-12 repetitions with 1 minute rest in
between sets. When all sets are complete, rest 1 minute and move on to
the next exercise.
26
DB Lunges
Starting Position: Stand with feet about shoulder width apart and the
dumbbells held at your sides with palms facing the body.
Action: Keep your head and chest up, eyes forward and shoulders back.
Step forward with your left foot and bend at the knee of the forward leg
until your thigh is parallel with the ground... your knee should not extend
over your toes and your shin should be perpendicular to the ground. The
back leg should only slightly bend at the knee and come close to the
ground.
Push off the forward foot and return to the Starting Position.
Repeat for the desired number of repetitions and then switch legs.
Breathing: Keep your core tight throughout the entire exercise, inhaling
through the nose on the way down and exhaling through pursed lips on
the way up.
Directions: Perform 3 sets of 8-12 repetitions for
each leg with 1 minute rest in between sets. When
all sets are complete, rest 1 minute and move on
to the next exercise.
Variation: Alternate legs each repetition...
performing the desired number of repetitions for
EACH leg.
27
DB Calf Raises
Starting Position: Stand with your feet together and the dumbbells held
at your sides, palms facing the body.
Action: Raise up on your toes, hold for one second and return to the
Starting Position.
Breathing: Keep your core tight throughout the entire exercise, exhaling
through pursed lips on the way up and inhaling through the nose on the
way down.
Directions: Perform 3 sets of 8-12 repetitions with 1 minute rest in
between sets. When all sets are complete, rest 1 minute and move on to
the next exercise.
Variation: Stand on one foot and hook the other foot around the ankle.
Complete as stated above, performing all repetitions with one leg and
then switching legs.
Zoom Image
28
DB Incline Press
Starting Position: Lay on a swiss ball and position yourself so that you
are on an incline of 30 - 45 degrees, feet placed firmly on the ground with
the dumbbells held at the shoulders, palms facing forward.
Action: Press the dumbbells up and over your chest until they almost
touch, palms facing forward.
Squeeze the chest muscles at the top of the motion and then reverse the
movement to return to the Starting Position.
Breathing: Keep your core tight throughout the entire exercise, exhaling
through pursed lips on the way up and inhaling through the nose on the
way down.
Directions: Perform 3 sets of 8-12 repetitions with 1 minute rest in
between sets. When all sets are complete, rest 1 minute and move on to
the next exercise.
29
Variation 2: Start with dumbbells at the shoulders but with palms facing
each other. As you press the dumbbells up, either keep your palms
facing each other OR twist your arms outward so your palms face forward
in the top position.
30
DB Flies
Starting Position: Lie on a swiss ball with your feet placed firmly on the
ground for balance and the dumbbells extended over your chest with
palms facing each other.
Action: Keep your elbows slightly bent and bring the dumbbells down in
an arching motion until the dumbbells are held at arms length about chest
level.
Pause briefly, squeeze the chest muscles and return along the dame path
to the Starting Position.
Breathing: Keep your core tight throughout the entire exercise, inhaling
through the nose on the way down and exhaling through pursed lips on
the way up.
Directions: Perform 3 sets of 8-12 repetitions with 1 minute rest in
between sets. When all sets are complete, rest 1 minute and move on to
the next exercise.
Front
View
31
DB Reverse Fly
Starting Position: Kneel on one knee and post the foot of the other leg
so your thigh is parallel to the ground. Bend over and rest your chest on
your thigh.
While keeping your shoulders back and the natural curve in your lower
back, hold the dumbbells near your foot with elbows slightly bent and
palms facing each other.
Action: Slowly move the arms out to your sides in an arc until they are
parallel to the ground, stretching your chest and pinching your shoulder
blades together.
Reverse direction and control the motion to the Starting Position.
Breathing: Keep your core tight throughout the entire exercise, exhaling
through pursed lips on the way up and inhaling through the nose on the
way down.
Directions: Perform 3 sets of 8-12 repetitions with 1 minute rest in
between sets. When all sets are complete, rest 1 minute and move on to
the next exercise.
Front
View
32
DB Side Raises
Starting Position: Stand with your feet about shoulder width apart,
knees slightly bent and the dumbbells held at your sides with palms
facing each other.
Action: While keeping your elbows slightly bent, raise the dumbbells out
to the side until they reach shoulder height.
Pause briefly, and control the descent along the same path to the Starting
Position. Do not dip your knees, arch your back or throw your shoulders
back. Use a lighter weight if necessary.
Breathing: Keep your core tight throughout the entire exercise, exhaling
through pursed lips on the way up and inhaling through the nose on the
way down.
Directions: Perform 3 sets of 8-12 repetitions with 1 minute rest in
between sets. When all sets are complete, rest 1 minute and move on to
the next exercise.
33
DB Front Raises
Starting Position: Stand with your feet about shoulders width apart,
knees slightly bent and the dumbbells help in front of your thighs with
palms facing your body.
Action: Keep the arms straight and raise the dumbbells up in front of
your until they reach shoulder level. Pause briefly, and control the
descent along the same path to the Starting Position.
Breathing: Keep your core tight throughout the entire exercise, exhaling
through pursed lips on the way up and inhaling through the nose on the
way down.
Directions: Perform 3 sets of 8-12 repetitions with 1 minute rest in
between sets. When all sets are complete, rest 1 minute and move on to
the next exercise.
34
Variation: Perform as above except first raise one arm and then the
other in an alternating fashion.
35
DB Curls
Starting Position: Stand with your feet about shoulder width apart,
knees slightly bent and the dumbbells at your sides with palms facing
each other.
Keep your chest out and head high.
Action: Curl the dumbbells upwards towards your shoulders as you twist
your wrists inward so they end up facing the body at the top of the
movement.
Reverse the direction and control the movement to the Starting Position.
Breathing: Keep your core tight throughout the entire exercise, exhaling
through pursed lips on the way up and inhaling through the nose on the
way down.
Directions: Perform 3 sets of 8-12 repetitions with 1 minute rest in
between sets. When all sets are complete, rest 1 minute and move on to
the next exercise.
36
Variation 2: First lift one arm and return to the Starting Position before
lifting with the other. Continue in an alternating fashion.
37
DB Triceps Extension
Starting Position: Stand with your feet about shoulder width apart and
the dumbbells held at arms length over your head with palms facing each
other.
Action: Bend at the elbows and control the weight down behind your
head.
Pause briefly and extend the dumbbells to the Starting Position.
Breathing: Keep your core tight throughout the entire exercise, inhaling
through the nose on the way down and exhaling through pursed lips on
the way up.
Directions: Perform 3 sets of 8-12 repetitions with 1 minute rest in
between sets. When all sets are complete, rest 1 minute and move on to
the next exercise.
38
DB Side Bends
Starting Position: Stand with feet about shoulder width apart and a
dumbbell held at your side with palms facing the body and the nonworking hand on your hip.
Action: Keep the back straight and bend as far as you can in the
direction of the hand holding the dumbbell, letting the dumbbell travel
down your leg. Only bend at the waist.
Pause briefly and return to the starting position by tightening your core
and flexing your side muscle on the opposite side.
Breathing: Keep your core tight throughout the entire exercise, inhaling
through the nose on the way down and exhaling through pursed lips on
the way up.
Directions: Perform 3 sets of 8-12 repetitions for each side with 1
minute rest in between sets. When all sets are complete, rest 1 minute
and move on to the next exercise.
39
DB Roll Ups
Starting Position: Lie on your back with your legs bent and feet planted
firmly on the floor. Hold two dumbbells at arms length over your chest
perpendicular to the floor with palms facing each other.
Action: Let the dumbbells arch down toward your knees and to the
outside of your hips with arms straight and roll your shoulders and upper
back off the ground slightly. Do not move your arms, they are locked in
place and the dumbbells arc downward due to the crunching of the
abdominal muscles and raising of the shoulders.
Stop before the dumbbells reach the floor, hold for 1 second and return in
the reverse direction until you reach the Starting Position.
Breathing: Keep your core tight throughout the entire exercise, exhaling
through pursed lips during the crunching movement and inhaling through
the nose as you return to the Starting Position.
Directions: Perform 3 sets of 8-12 repetitions with 1 minute rest in
between sets. When all sets are complete, the dumbbell portion of the
Preparation Workout is complete.
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The Preparation Perform 3 days a week -at least 1 day rest between workouts.
Complete 1-3 sets of 8-12 reps for each exercise resting 1 minute
Workout
between sets and exercises. Duration 2-4 weeks depending on
g
fitness level. Increase weight when it becomes easy.
g
Exercises
Day 1
Date:
Day 2
Date:
Day 3
Date:
Weight: Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3
DB
DB
DB
DB
DB
DB
DB
DB
DB
DB
DB
DB
Squats
Lunges
Calf Raises
Incline Press
Flies
Reverse Fly
Side Raises
Front Raises
Curls
Triceps Extension
Side Bend
Roll Ups
Cardio:
O Bodyweight Intervals
O Random Dumbbell
Intervals
O Intervals
O Fartlek
O Aerobic
O None
Comments:
Method:
(run/bike/jump rope, etc.)
Time or Intervals
42
2
Grinding Slow
Lift Super-Sets
43
44
45
Optional
Cardio
Choose
Cool Down.
46
Workout B
Warm Up
Super-Set 1
DB 1 Arm Floor Press.... 3-5 sets, 5-20 Reps
DB Split Squat
3-5 sets, 5-20 Reps
Rest 1 minute
Super-Set 2
DB 1 Arm Military Press. 3-5 sets, 5-20 Reps
DB Deadlift
3-5 sets, 5-20 Reps
Rest 1 minute
Super-Set 3
DB 1 Arm Row
3-5 sets, 5-20 Reps
DB Good Morning........... 3-5 sets, 5-20 Reps
Rest 1 minute
Finishers
Optional
Cardio
Choose
Cool Down.
47
PHASE II
Workout A
Warm Up
Super-Set 1
DB Alternating Floor Press 3-5 sets, 5-20 Reps
DB Front Squat
3-5 sets, 5-20 Reps
Rest 1 minute
Super-Set 2
DB Twisting Military Press 3-5 sets, 5-20 Reps
DB Romanian Deadlift
3-5 sets, 5-20 Reps
Rest 1 minute
Super-Set 3
DB Renegade Row............ 3-5 sets, 5-20 Reps
DB Windmill
3-5 sets, 5-20 Reps
Rest 1 minute
Finishers
Optional
Cardio
Choose
Cool Down.
48
Workout B
Warm Up
Super-Set 1
DB Push Up
3-5 sets, 5-20 Reps
DB Step Ups
3-5 sets, 5-20 Reps
Rest 1 minute..........
Super-Set 2
DB See Saw Press
3-5 sets, 5-20 Reps
DB Diagonal Lunge.. 3-5 sets, 5-20 Reps
Rest 1 minute
Super-Set 3
DB Toe Touch
3-5 sets, 5-20 Reps
DB Saxon Side Bend 3-5 sets, 5-20 Reps
Rest 1 minute
Finishers
Optional
Cardio
Choose
Cool Down.
49
PHASE III
Workout A
Warm Up
Super-Set 1
DB Side Press
3-5 sets, 5-20 Reps
DB Bulgarian Squat......... 3-5 sets, 5-20 Reps
Rest 1 minute
Super-Set 2
DB 1 Arm Sots Press........ 3-5 sets, 5-20 Reps
DB Diagonal Squat
3-5 sets, 5-20 Reps
Rest 1 minute
Super-Set 3
DB Push Up Row
3-5 sets, 5-20 Reps
DB Alternating Ab Swings 3-5 sets, 5-20 Reps
Rest 1 minute
Finishers
Optional
Cardio
Choose
Cool Down.
50
Workout B
Warm Up
Super-Set 1
DB Bent Press
3-5 sets, 5-20 Reps
DB 1 Leg Deadlift..................... 3-5 sets, 5-20 Reps
Rest 1 minute
Super-Set 2
DB Hip Raise Alternating Press 3-5 sets, 5-20 Reps
DB 1 Arm Overhead Squat
3-5 sets, 5-20 Reps
Rest 1 minute
Super-Set 3
DB Alternating T Push Up........ 3-5 sets, 5-20 Reps
DB Turkish Get Up
3-5 sets, 5-20 Reps
Rest 1 minute
Finishers
Optional
Cardio
Choose
Cool Down.
51
Phase I
Workout A
OVERVIEW
Warm up before every workout. (Prepare &
Repair)
Perform the workout as instructed.
Do an optional finisher. (Go to page 214 for
examples)
Choose a cardio protocol. (Go to page 216 for
examples)
Cool Down. (Prepare & Repair)
52
Super-Set 1
DB Floor Press
Starting Position: Lie on your back with your legs bent and feet planted
firmly on the floor. Pick up the dumbbells using the Roll Up Technique
below and position the dumbbells at your shoulders with your elbows on
the ground and forearm perpendicular to the ground.
Action: Press the dumbbells straight up and over the chest until the
dumbbells almost touch. Pause briefly and return to the Starting Position.
Breathing: Keep your core tight throughout the entire exercise, exhaling
through pursed lips on the way up and inhaling through the nose on the
way down.
Directions: Complete between 5-20 reps and IMMEDIATELY switch to the
next exercise in the super-set.
53
54
55
Super-Set 2
DB Military Press
Starting Position: Stand with your feet about shoulder width apart and
the dumbbells at your shoulders with elbows below wrists... palms facing
forward. Keep your chin tucked, your chest up and the natural arch in
your lower back.
Action: Press dumbbells until arms are extended overhead, with a slight
bend in the elbow. Pause briefly, and return to the Starting Position.
Breathing: Keep your core tight throughout the entire exercise, exhaling
through pursed lips on the way up and inhaling through the nose on the
way down.
Directions: Complete between 5-20 reps and IMMEDIATELY switch to the
next exercise in the super-set.
56
57
DB Sumo Deadlift
Starting Position: Stand over two dumbbells facing each other with a
wide stance. Sit back with butt and hips, bend at the knees and grasp
the dumbbells with palms facing each other. Keep your head up, eyes
forward and back straight. Lift the dumbbells off the ground slightly.
Action: Stand straight up and as you near the top, slightly flex your
elbows, bringing the dumbbells to the front a little to keep them from
hitting your body.
Pause briefly and return to the Starting Position.
Breathing: Keep your core tight throughout the entire exercise, exhaling
through pursed lips on the way up and inhaling through the nose on the
way down.
Directions: Complete between 5-20 reps and rest 1 minute. If your are
doing more than 1 set of this super-set, start this super-set over again
after the minute break. If you have completed all sets of this super-set,
go to the next super-set after the minute break.
58
Super-Set 3
DB Bent Over Row
Starting Position: Stand with your feet about shoulder width apart and
the dumbbells at your sides.
Sit back with your butt and hips and bend over with shoulders back and
natural arch in back until your torso is almost parallel to the floor and the
weights are hanging directly beneath your shoulders. Palms should be
facing behind you now.
Action: Pull the dumbbells up toward your chest until your elbows extend
pass your torso.
Pause briefly and return to the Starting Position.
Breathing: Keep your core tight throughout the entire exercise, exhaling
through pursed lips on the way up and inhaling through the nose on the
way down.
Directions: Complete between 5-20 reps and IMMEDIATELY switch to the
next exercise in the super-set.
59
DB Crunch
Starting Position: Lie on your back with your legs bent and feet planted
firmly on the floor. Pick up the dumbbells using the Roll Up Technique
shown in page 54. below and extend the dumbbells at arms length
perpendicular to the floor.
Action: Keep your chin tucked and contract your abdominal muscles to
raise your shoulders and upper back off the floor a few inches while
extending the dumbbells toward the ceiling.
Pause briefly and return to the Starting Position.
Breathing: Keep your core tight throughout the entire exercise, exhaling
through pursed lips on the way up and inhaling on the way down.
Directions: Complete between 5-20 reps and rest 1 minute. If you are
doing more than 1 set of this super-set, start this super-set over again
after the minute break. Once you have completed all sets of the supersets, go to the Finishers or Cardiorespiratory Section.
Phase I
Workout B
OVERVIEW
Warm up before every workout. (Prepare &
Repair)
Perform the workout as instructed.
Do an optional finisher. (Go to page 214 for
examples)
Choose a cardio protocol. (Go to page 216 for
examples)
Cool Down. (Prepare & Repair)
61
Super-Set 1
DB 1 Arm Floor Press
Starting Position: Lie on your back with your legs bent and feet planted
firmly on the floor. Pick up the dumbbell on the weak side using the Roll
Up Technique from page 54. and position the dumbbell at your shoulder
with your elbow on the ground and forearm perpendicular to the ground.
Place your non-working arm on the ground beside your for balance.
Action: Press the dumbbell straight up and over the chest. Pause briefly
and return to the Starting Position.
Breathing: Keep your core tight throughout the entire exercise, exhaling
through pursed lips on the way up and inhaling through the nose on the
way down.
Directions: Complete between 5-20 reps with one arm, and then repeat
with the opposite arm. When you have completed all repetitions,
IMMEDIATELY switch to the next exercise in the super-set.
62
Reminder: With this and all one arm dumbbell exercises... start with the
weak arm first, and then repeat for the same number of repetitions with
your strong arm to ensure balanced training.
63
DB Split Squat
Starting Point: Stand with one foot forward and the other foot behind,
dumbbells held at your sides.
Action: Bend the knee and hip of the front leg until the front thigh is
parallel to the floor and the rear leg almost touches the floor.
Keep your body straight throughout the entire movement and only allow
your rear knee to bend slightly. Pause briefly and return to the Starting
Position.
Breathing: Keep your core tight throughout the entire exercise, inhaling
through the nose on the way down and exhaling through pursed lips on
the way up.
Directions: Complete between 5-20 reps with one leg forward, repeat
with the opposite leg and then rest 1 minute. If your are doing more than
1 set of this super-set, start this super-set over again after the minute
break. If you have completed all sets of this super-set, go to the next
super-set after the minute break.
64
Variation: Perform the DB Split Squat On Toes. Get into the Starting
Position and raise on your toes. Maintain on your toes for the entire set.
Zoom
View
65
Super-Set 2
DB 1 Arm Military Press
Starting Position: Stand with your feet about shoulder width apart and
the dumbbell at your shoulder with elbows below wrists... palm facing
forward. Keep your chin tucked, your chest up and the natural arch in
your lower back. Hold the non-working arm out to the side for balance
and make a fist to increase strength. (Place your hand on your hip if
necessary).
Action: Press dumbbell until arm is extended overhead, with a slight
bend in the elbow. The torso can lean away slightly for balance. Pause
briefly, and return to the Starting Position.
Breathing: Keep your core tight throughout the entire exercise, exhaling
through pursed lips on the way up and inhaling through the nose on the
way down.
Directions: Complete between 5-20 reps with one arm and then switch
to the opposite arm. When all repetitions are complete, IMMEDIATELY
switch to the next exercise in the super-set.
66
Reminder: With this and all one arm dumbbell exercises... start with the
weak arm first, and then repeat for the same number of repetitions with
your strong arm to ensure balanced training.
67
DB Deadlift
Starting Position: Stand with feet about shoulder width apart in front of
a pair of dumbbells. Squat back by bending your knees and lowering your
butt and hips. Keep your head up, eyes forward, feet flat on the ground
and your back straight. Grasp the dumbbells with overhand grip... palms
facing your body and straighten up slightly so dumbbells are held off the
ground about shin level.
Action: Extend the knees and hips and stand straight up with arms
locked. The dumbbells should travel up your body and dont pull with the
arms.
Pause briefly and return to the Starting Position.
Breathing: Keep your core tight throughout the entire exercise, exhaling
through pursed lips on the way up and inhaling through the nose on the
way down.
Directions: Complete 5-20 repetitions and then rest 1 minute. If your
are doing more than 1 set of this super-set, start this super-set over
again after the minute break. If you have completed all sets of this superset, go to the next super-set after the minute break.
68
69
Super-Set 3
DB 1 Arm Row
Starting Position: Stagger your stance and bend your forward knee,
placing your non-working hand on your bent knee for support. Reach
down and grasp the dumbbell and pull it up slightly off the ground.
Action: While keeping the back flat and the head up, pull the dumbbell
to the side until upper arm is just beyond horizontal or height of the back.
Pause briefly and return to the Starting Position.
Breathing: Keep your core tight throughout the entire exercise, exhaling
through pursed lips on the way up and inhaling through the nose on the
way down.
Directions: Complete between 5-20 reps with one arm and then switch
to the opposite arm. When all repetitions are complete, IMMEDIATELY
switch to the next exercise in the super-set.
70
Variation: Perform the 1 Arm DB Row On One Foot. Raise your back
foot off the ground and keep it elevated while performing the rowing
motion.
Reminder: With this and all one arm dumbbell exercises... start with the
weak arm first, and then repeat for the same number of repetitions with
your strong arm to ensure balanced training.
71
DB Good Morning
Starting Position: Stand with your feet about shoulder width apart and
one dumbbell behind your neck held with both hands.
Action: Keep your legs straight and bend at the hips and push your butt
back. Keep your back straight, your head up and your eyes forward.
Stop before your body reaches parallel and return to the Starting Position.
Breathing: Keep your core tight throughout the entire exercise, inhaling
on the way down and exhaling through pursed lips on the way up.
Directions: Complete between 5-20 reps and rest 1 minute. If your are
doing more than 1 set of this super-set, start this super-set over again
after the minute break. Once you have completed all sets of the supersets, go to the Finishers or Cardiorespiratory Section.
72
Weight Set 1
Set 2
Set 3
Set 4
Set 5
Weight Set 1
Set 2
Set 3
Set 4
Set 5
Weight Set 1
Set 2
Set 3
Set 4
Set 5
Floor Press
Suitcas e Deep Squat
Military Pres s
Sumo Deadlift
Bent Over Row
Crunch
Workout B
1 Arm Floor Press
Split Squat
1 arm m ilitary pres s
Deadlift
1 Arm Row
Good Morning
Workout A
Floor Press
Sumo Deadlift
Bent Over Row
Crunch
1
Cardio
Bodyweight
O
Intervals
Random
O
Dumbbell Interv.
Intervals
O
Fartlek
O
Aerobic
O
None
O
Method:
1=
Time of Intervals1=
2 3
O O
Finisher:
Comments:
How Long:
O O
O
O
O
O
O
O
O
O
2=
2=
3=
3=
73
Weight Set 1
Set 2
Set 3
Set 4
Set 5
Weight Set 1
Set 2
Set 3
Set 4
Set 5
Set 2
Set 3
Set 4
Set 5
Deadlift
1 Arm Row
Good Morning
Workout A
Floor Press
Military Press
Sumo Deadlift
Bent Over Row
Crunch
Workout B
Weight Set 1
Deadlift
1 Arm Row
Good Morning
1
Cardio
Bodyweight
O
Intervals
Random
O
Dumbbell Interv.
Intervals
O
Fartlek
O
Aerobic
O
None
O
Method:
1=
Time of Intervals1=
2 3
O O
Finisher:
Comments:
How Long:
O O
O
O
O
O
O
O
O
O
2=
2=
3=
3=
74
Phase II
Workout A
OVERVIEW
Warm up before every workout. (Prepare &
Repair)
Perform the workout as instructed.
Do an optional finisher. (Go to page 214 for
examples)
Choose a cardio protocol. (Go to page 216 for
examples)
Cool Down. (Prepare & Repair)
75
Lie on your back with your legs bent and feet planted
Pick up the dumbbells using the Roll Up Technique
below and position the dumbbells at your shoulders
the ground and forearm perpendicular to the ground.
Action: Press one dumbbell straight up, keeping the other at the
shoulder. Return to the Starting Position and repeat with the opposite
arm.
Continue in an alternating fashion.
Breathing: Keep your core tight throughout the entire exercise, exhaling
through pursed lips on the way up and inhaling through the nose on the
way down.
Directions: Complete between 5-20 reps with EACH arm. When all
repetitions are complete, IMMEDIATELY switch to the next exercise in the
super-set.
76
77
DB Front Squat
Starting Position: Stand with your feet about shoulder width apart and
the dumbbells at your shoulders with palms facing each other. The
dumbbells will be resting on your shoulders with the elbows up in front of
your body.
Action: Sit back with your butt and hips as you bend your knees and
squat so you thighs are parallel to the ground. Keep your head up, eyes
forward and back straight.
Reverse direction and return to the Starting Position.
Breathing: Keep your core tight throughout the entire exercise, inhaling
through the nose on the way down and exhaling through pursed lips on
the way up.
Directions: Complete 5-20 repetitions and then rest 1 minute. If your
are doing more than 1 set of this super-set, start this super-set over
again after the minute break. If you have completed all sets of this superset, go to the next super-set after the minute break.
78
Super-Set 2
DB Twisting Military Press
Starting Position: Stand with your feet about shoulders width apart and
the dumbbells resting on your shoulders with your palms facing each
other.
Action: As you press the dumbbells overhead, twist your body to the left.
Lower the dumbbells as you return to the front and immediately turn to
the right while pressing the dumbbells overhead.
The motion should be fluid... dont stop at the front position between
repetitions.
Breathing: Keep your core tight throughout the entire exercise, exhaling
through pursed lips on the way up and inhaling through the nose on the
way down.
Directions: Complete between 5-20 reps to EACH side.
When all
repetitions are complete, IMMEDIATELY switch to the next exercise in the
super-set.
79
DB Romanian Deadlift
Starting Position: Stand with your feet about hip width apart and the
dumbbells held in front of you at thigh level, palms facing your body.
Bend your knees slightly, (they should not be locked), keep your chest
out and your head up.
Action: While maintain the natural curvature of the spine throughout the
entire movement, bend at the HIPS, (not your back), and stick your butt
back slightly as you lower the dumbbells close to your body.
You should feel a stretch in the hamstrings, and when you get to about
knee level pause briefly and reverse the direction and return to the
Starting Position. At the top, make it a point to squeeze your core and
butt.
Breathing: Keep your core tight throughout the entire exercise, inhaling
through the nose on the way down and exhaling through pursed lips on
the way up.
Directions: Complete 5-20 repetitions and then rest 1 minute. If your
are doing more than 1 set of this super-set, start this super-set over
again after the minute break. If you have completed all sets of this
super-set, go to the next super-set after the minute break.
80
Super-Set 3
DB Renegade Row
Starting Position: Get into pushup position with your arms straight and
your hands resting on the dumbbells. Spread your feet apart for balance.
Action: Tighten your abs as you pull one dumbbell off the floor and draw
it toward your chest until your elbow is above your back. Pause, then
slowly return the weight to the Starting Position and repeat with the other
arm.
Breathing: Keep your core tight throughout the entire exercise, exhaling
through pursed lips on the way up and inhaling through the nose on the
way down.
Directions: Complete between 5-20 reps to EACH side.
When all
repetitions are complete, IMMEDIATELY switch to the next exercise in the
super-set.
81
DB Windmill
Starting Position: Stand with your feet about shoulder width apart, and
one dumbbell held at arm length overhead with palm facing inward.
Step forward slightly with the leg of the non-working side and lean your
weight on that leg. Stick your hip out underneath the dumbbell and keep
your arm straight overhead.
Action: Keeping your eyes on the dumbbell, bend forward and down
towards the ground. Bend your knee slightly and lower as far as you can.
Reverse the direction and return to the Starting Position.
Complete all repetitions and repeat on opposite side.
Breathing: Keep your core tight throughout the entire exercise, exhaling
through pursed lips on the way DOWN and inhaling through the nose on
the way UP.
Directions: Complete between 5-20 reps and
rest 1 minute. If your are doing more than 1
set of this super-set, start this super-set over
again after the minute break. Once you have
completed all sets of the super-sets, go to the
Finishers or Cardiorespiratory Section.
82
Phase II
Workout B
OVERVIEW
Warm up before every workout. (Prepare &
Repair)
Perform the workout as instructed.
Do an optional finisher. (Go to page 214 for
examples)
Choose a cardio protocol. (Go to page 216 for
examples)
Cool Down. (Prepare & Repair)
83
Super-Set 1
DB Push Up
Starting Position: Position two dumbbells on the ground a little wider
than shoulder width. Grip the dumbbells and take an up push up
position. Keep your abdominal muscles tight, your back flat and your
eyes looking about 6 inches in front of you.
Action: Lower yourself while remaining ridged, getting full range of
motion by allowing your chest to go in between the dumbbells.
Pause briefly and return to the Starting Position, keeping your body
ridged at all times.
Breathing: Keep your core tight throughout the entire exercise, inhaling
through the nose on the way down and exhaling through pursed lips on
the way up.
Directions: Complete between 5-20 reps and then IMMEDIATELY switch
to the next exercise in the super-set.
84
Variation: Perform the push up with only one hand on one dumbbell and
the other hand on the floor. Complete half the repetitions with one hand
on the dumbbell and then switch hands.
85
DB Step Ups
Starting Position: Stand with the dumbbells hanging at your sides in
front of a bench, chair or other sturdy surface that allows your knee to
form a 90 degree angle when one foot is placed on the surface.
Action: Step up with one leg and press hard into the surface, raising
yourself up so that both feet are together on the surface. Reverse the
motion and return to the Starting Position, and repeat with the opposite
leg.
Breathing: Keep your core tight throughout the entire exercise, exhaling
through pursed lips on the way up and inhaling through the nose on the
way down.
Directions: Complete 5-20 repetitions for EACH leg and then rest 1
minute. If your are doing more than 1 set of this super-set, start this
super-set over again after the minute break. If you have completed all
sets of this super-set, go to the next super-set after the minute break.
86
Super-Set 2
DB See Saw Press
Starting Position: Stand with feet about shoulder width apart and two
dumbbells held at shoulder level, palm facing out.
Action:
right.
Hold briefly and then simultaneously lower the left dumbbell as you raise
the right dumbbell overhead and bend slightly to the left.
Breathing: Keep your core tight throughout the entire exercise, exhaling
through pursed lips on the way up and inhaling through the nose on the
way down.
Directions: Complete between 5-20 reps with EACH arm and then
IMMEDIATELY switch to the next exercise in the super-set.
87
88
DB Diagonal Lunge
Starting Position: Stand with your feet about shoulder width apart and
the dumbbells hanging at your sides.
Action: Step forward and to the left about 45 degrees with the left leg
and then bend the knee so your leg forms a 90 degree angle. Your back
leg remains straight and come up on your toes slightly. Keep the front
foot pointing forward.
Push off your front foot and return to the starting position. Repeat on the
opposite side.
Breathing: Keep your core tight throughout the entire exercise, inhaling
through the nose on the way down and exhaling through pursed lips on
the way up.
Directions: Complete 5-20 repetitions for EACH leg and then rest 1
minute. If your are doing more than 1 set of this super-set, start this
super-set over again after the minute break. If you have completed all
sets of this super-set, go to the next super-set after the minute break.
89
Super-Set 3
DB Toe Touch
Starting Position: Stand with your feet together and dumbbells held at
your sides.
Action: Step to the side with one leg, bend the knee and reach down to
extend the dumbbells to either side of your lead foot.
Keep the back flat, the head up and eyes forward.
Reverse direction to return to the Starting Position and repeat on the
opposite side.
Breathing: Keep your core tight throughout the entire exercise, inhaling
through the nose on the way down and exhaling through pursed lips on
the way up.
Directions: Complete between 5-20 reps to EACH side and then
IMMEDIATELY switch to the next exercise in the super-set.
90
91
Weight Set 1
Set 2
Set 3
Set 4
Set 5
Weight Set 1
Set 2
Set 3
Set 4
Set 5
Weight Set 1
Set 2
Set 3
Set 4
Set 5
Romanian Deadlift
Renegade Row
Windmill
Workout B
Push Up
Step Ups
See Saw Press
Diagonal Lunge
Toe Touch
Saxon Side Bend
Workout A
Romanian Deadlift
Renegade Row
Windmill
1
Cardio
Bodyweight
O
Intervals
Random
O
Dumbbell Interv.
Intervals
O
Fartlek
O
Aerobic
O
None
O
Method:
1=
Time of Intervals: 1=
2 3
O O
Finisher:
Comments:
How Long:
O O
O
O
O
O
O
O
O
O
2=
2=
3=
3=
92
Weight Set 1
Set 2
Set 3
Set 4
Set 5
Weight Set 1
Set 2
Set 3
Set 4
Set 5
Set 2
Set 3
Set 4
Set 5
Push Up
Step Ups
See Saw Press
Diagonal Lunge
Toe Touch
Saxon Side Bend
Workout A
Romanian Deadlift
Renegade Row
Windmill
Workout B
Weight Set 1
Push Up
Step Ups
See Saw Press
Diagonal Lunge
Toe Touch
Saxon Side Bend
1
Cardio
Bodyweight
O
Intervals
Random
O
Dumbbell Interv.
Intervals
O
Fartlek
O
Aerobic
O
None
O
Method:
1=
Time of Intervals: 1=
2 3
O O
Finisher:
Comments:
How Long:
O O
O
O
O
O
O
O
O
O
2=
2=
3=
3=
93
Phase III
Workout A
OVERVIEW
Warm up before every workout. (Prepare &
Repair)
Perform the workout as instructed.
Do an optional finisher. (Go to page 214 for
examples)
Choose a cardio protocol. (Go to page 216 for
examples)
Cool Down. (Prepare & Repair)
94
Super-Set 1
DB Side Press
Starting Position: Stand with your feet about shoulder width apart, and
one dumbbell at shoulder level, palm facing forward. The dumbbell should
be angled slightly so that the post of the dumbbell points behind you.
Step forward slightly with the leg of the non-working side and lean your
weight on that leg. Stick your hip out underneath the dumbbell and keep
your forearm perpendicular to the ground, making a shelf with your body
for the arm to rest upon.
You will already start to feel a tightness in your side and upper back in
this position.
Action: Simultaneously lean over and forward as you push the dumbbell
straight up to arms length. Keep your eyes on the dumbbell at all times.
It helps to envision that you are pushing yourself away from the
dumbbell, where the dumbbell stays in the same place but your body
lowers as the arm extends.
Reverse the motion and slowly pull the dumbbell back to the Starting
Position with your lat muscle as you raise your body up.
The lowering motion is just as important as the pushing motion.
Once all the repetitions are completed, repeat on the opposite side.
Breathing: Keep your core tight throughout the entire exercise, exhaling
through pursed lips on the way up and inhaling through the nose on the
way down.
Directions: Complete between 5-20 reps with EACH arm and then
IMMEDIATELY switch to the next exercise in the super-set.
95
Reminder: With this and all one arm dumbbell exercises... start with the
weak arm first, and then repeat for the same number of repetitions with
your strong arm to ensure balanced training.
96
DB Bulgarian Squat
Starting Position: Face away from a normal height bench and place
your rear leg up on the bench. The shin of your lead leg should be
relatively vertical. Hold the dumbbells down at your side.
Action: Lower the body down by bending the knee of the lead leg until
the knee of the back leg is almost touches the ground.
Pause briefly and reverse direction to the Starting Position. Complete all
repetitions and then repeat with the opposite leg.
Breathing: Keep your core tight throughout the entire exercise, inhaling
through the nose on the way down and exhaling through pursed lips on
the way up.
Directions: Complete 5-20 repetitions for EACH leg and then rest 1
minute. If your are doing more than 1 set of this super-set, start this
super-set over again after the minute break. If you have completed all
sets of this super-set, go to the next super-set after the minute break.
Reminder: With this and all one leg dumbbell exercises... start with the
weak leg first, and then repeat for the same number of repetitions with
your strong leg to ensure balanced training.
97
Super-Set 2
DB 1 Arm Sots Press
Starting Position: Stand with feet about shoulder width apart and the
dumbbell at shoulder level, palm facing forward. Sit back with your butt
and hips and bend at the knees to drop into a full squat.
Keep the chest high, head up and natural curve of the lower back. It may
be necessary to twist slightly to the side with the dumbbell to enable you
to get in the full squat position, depending on your flexibility.
Action: While maintaining in the bottom position of the front squat, press
the dumbbell overhead until it is locked out completely. Keep your eyes
on the dumbbell at all times. It helps to twist slightly to the side you are
pressing the dumbbell. Lower the dumbbell back to the Starting Position.
Complete all repetitions and repeat with the opposite side.
Breathing: Keep your core tight throughout the entire exercise, exhaling
through pursed lips on the way up and inhaling through the nose on the
way down.
Directions: Complete between 5-20 reps
with EACH arm and then IMMEDIATELY
switch to the next exercise in the super-set.
Reminder: With this and all one arm dumbbell exercises... start with the
weak arm first, and then repeat the same number of repetitions with your
strong arm to ensure balanced training.
98
DB Diagonal Squat
Starting Position: Stand with your feet wider than shoulder width apart
and hold one dumbbell by the handle with both hands close to your chest.
Lean to one side and slightly bend the leg on the side you are bending.
Action: Lower down into a squat as you simultaneously move to the
opposite side and come up on a diagonal on the opposite side. Envision
you are ducking under a wire and popping up on the opposite side.
Keep your chest high, head up and back straight. You are not bending at
the waist.
Reverse direction and return to the Starting Position... this is 1 repetition.
Breathing: Keep your core tight throughout the entire exercise, inhaling
through the nose on the way down and exhaling through pursed lips on
the way up.
Directions: Complete 5-20 repetitions and then rest 1 minute. If your
are doing more than 1 set of this super-set, start this super-set over
again after the minute break. If you have completed all sets of this superset, go to the next super-set after the minute break.
99
Super-Set 3
DB Push Up Row
Starting Position: Get into pushup position with your arms straight and
your hands resting on the dumbbells.
Spread your feet apart for balance.
Action: Perform a push up by lowering your body in between the
dumbbells, pausing briefly and pressing back to the Stating Position.
When you reach the top position, tighten your abs as you pull one
dumbbell off the floor and draw it toward your chest until your elbow is
above your back.
Pause briefly, then slowly return the weight to the floor.
Perform another push up and then row with the opposite arm.
Breathing: Keep your core tight throughout the entire exercise, exhaling
through pursed lips on the way up and inhaling through the nose on the
way down.
Directions: Complete between 5-20 reps with EACH arm and then
IMMEDIATELY switch to the next exercise in the super-set.
100
Reminder: With this and all one arm dumbbell exercises... start with the
weak arm first, and then repeat the same number of repetitions with your
strong arm to ensure balanced training.
101
DB Alternating Ab Swings
Starting Position: Stand with feet hip width apart and dumbbells at your
sides.
Action: Swing one dumbbell to the front as your simultaneously swing
the other dumbbell to the back. When you reach the highest point, quickly
reverse directions and continue in an alternating manner. The power for
this movement comes from the core, not the arms.
Breathing: Keep your core tight throughout the entire exercise, exhaling
through pursed lips with short breaths every time the dumbbell comes up
and inhaling through the nose on the transition down.
Directions: Complete 5-20 repetitions to EACH side and then rest 1
minute. If your are doing more than 1 set of this super-set, start this
super-set over again after the minute break. Once you have completed all
sets of the super-sets, go to the Finishers or Cardiorespiratory Section.
102
Phase III
Workout B
OVERVIEW
Warm up before every workout. (Prepare &
Repair)
Perform the workout as instructed.
Do an optional finisher. (Go to page 214 for
examples)
Choose a cardio protocol. (Go to page 216 for
examples)
Cool Down. (Prepare & Repair)
103
Super-Set 1
DB Bent Press
Starting Position: Stand with your feet about shoulder width apart, and
the dumbbell at shoulder level, palm facing forward. The dumbbell should
be angled slightly so that the post of the dumbbell points behind you.
Step forward slightly with the leg of the non-working side and lean your
weight on that leg. Stick your hip out underneath the dumbbell and keep
your forearm perpendicular to the ground, making a shelf with your body
for the arm to rest upon.
You will already start to feel a tightness in your side and upper back in
this position. (This is just like the DB Side Press so far).
Action: Keep your eyes on the dumbbell at all times. Now bend at the
hips down and forward and screw your body lower as you twist your
arm upward.
It helps to envision that you are screwing yourself away from the
dumbbell, where the dumbbell stays in the same place as you twist your
body and arm underneath it.
When your arm is in the extended position, tighten your core and butt
and stand up so the dumbbell is overhead.
Lower the dumbbell to shoulder level in a controlled fashion, and return to
the Starting Position.
When all repetitions are complete, repeat with the opposite side.
Breathing: Keep your core tight throughout the entire exercise, exhaling
through pursed lips on the way up and inhaling through the nose on the
way down.
Directions: Complete between 5-20 reps with EACH arm and then
IMMEDIATELY switch to the next exercise in the super-set.
104
Reminder: With this and all one arm dumbbell exercises... start with the
weak arm first, and then repeat the same number of repetitions with your
strong arm to ensure balanced training.
105
Reminder: With this and all one leg dumbbell exercises... start with the
weak leg first, and then repeat the same number of repetitions with your
strong leg to ensure balanced training.
106
Super-Set 2
DB Hip Raise Alternating Floor Press
Starting Position: Lie on your back with your legs bent and feet planted
firmly on the floor. Pick up the dumbbells using the Roll Up Technique
shown on page 54. below and position the dumbbells at your shoulders
with your elbows on the ground and forearm perpendicular to the ground.
Now press into the ground with your heels and raise your butt off the
ground. Tighten your core and hold that position.
Action: Press one dumbbell and twist so your pressing shoulder leaves
the ground. You will be supported only by your feet and opposite
shoulder. Reverse direction and return to the Starting Position. Now
repeat with the opposite arm. Your butt will not return to the ground
during the entire set.
Breathing: Keep your core tight throughout the entire exercise, exhaling
through pursed lips on the way up and inhaling through the nose on the
way down.
Directions: Complete between 5-20 reps with EACH arm and then
IMMEDIATELY switch to the next exercise in the super-set.
107
108
Reminder: With this and all one arm dumbbell exercises... start with the
weak arm first, and then repeat with your strong arm to ensure balanced
training.
109
Super-Set 3
DB Alternating T Push Up
Starting Position: Position two dumbbells on the ground a little wider
than shoulder width.
Grip the dumbbells and take an up push up position.
Keep your abdominal muscles tight, your back flat and your eyes looking
about 6 inches in front of you.
Action: Lower yourself while remaining ridged, getting full range of
motion by allowing your chest to go in between the dumbbells.
Press back up while keeping your body straight.
At the top position of the push up, rotate to one side, supporting yourself
on extended arm, pull the dumbbell up close to your body and extend it
straight overhead.
As you twist to the side, you will rotate your feet so they lay flat on their
sides. Reverse the direction and return to the Starting Position.
Repeat, this time twisting to the opposite side.
Breathing: Keep your core tight throughout the entire exercise, exhaling
through pursed lips on the way up and inhaling through the nose on the
way down.
Directions: Complete between 5-20 reps with EACH arm and then
IMMEDIATELY switch to the next exercise in the super-set.
110
111
DB Turkish Get Up
Starting Position: Lie on your back with your legs straight. Pick up one
dumbbell using the Roll Up Technique on page 54. below and hold at
shoulder level.
Action: Press the dumbbell towards the ceiling, post your foot near your
butt on the same side as the working arm and roll yourself up onto your
free arm.
Keep your elbow locked, wrist straight and eyes on dumbbell.
Post up onto your free hand and lock your elbow as you sit up.
Now swing your other leg in between your posted arm and posted foot
and plant the knee on the ground as you raise up.
You can use your arm to help you get to the kneeling position.
Push off with your planted foot and kneeling foot to a standing position,
always looking at the dumbbell.
Now, very carefully, reverse the direction until your are in the Starting
Position.
Complete all repetitions and repeat with the opposite side.
This exercise should be performed in a slow, controlled fluid movement...
not jerky.
Breathing: Keep your core tight throughout the entire exercise, exhaling
through pursed lips during exertion and inhaling shortly when possible.
Directions: Complete 5-20 repetitions to EACH side and then rest 1
minute. If your are doing more than 1 set of this super-set, start this
super-set over again after the minute break.
Once you have completed all sets of the super-sets, go to the Finishers or
Cardiorespiratory Section.
112
Reminder: With this and all one arm dumbbell exercises... start with the
weak arm first, and then repeat with your strong arm to ensure balanced
training.
113
Weight Set 1
Set 2
Set 3
Set 4
Set 5
Weight Set 1
Set 2
Set 3
Set 4
Set 5
Set 2
Set 3
Set 4
Set 5
Side Pres s
Bulgarian Squat
Workout B
Bent Press
1 Leg Deadlift
Hip Raise Alt. Press
Alt. T Push Up
Turkish Get Up
Workout A
Weight Set 1
Side Pres s
Bulgarian Squat
1
Cardio
Bodyweight
O
Intervals
Random
O
Dumbbell Interv.
Intervals
O
Fartlek
O
Aerobic
O
None
O
Method:
1=
Time of Intervals: 1=
2 3
O O
Finisher:
Comments:
How Long:
O O
O
O
O
O
O
O
O
O
2=
2=
3=
3=
114
Weight Set 1
Set 2
Set 3
Set 4
Set 5
Weight Set 1
Set 2
Set 3
Set 4
Set 5
Weight Set 1
Set 2
Set 3
Set 4
Set 5
Bent Press
1 Leg Deadlift
Hip Raise Alt. Press
1 Arm Overhead Squat
Alt. T Push Up
Turkish Get Up
Workout A
Side Pres s
Bulgarian Squat
Workout B
Bent Press
1 Leg Deadlift
Hip Raise Alt. Press
Alt. T Push Up
Turkish Get Up
1
Cardio
Bodyweight
O
Intervals
Random
O
Dumbbell Interv.
Intervals
O
Fartlek
O
Aerobic
O
None
O
Method:
1=
Time of Intervals: 1=
2 3
O O
Finisher:
Comments:
How Long:
O O
O
O
O
O
O
O
O
O
2=
2=
3=
3=
115
116
Workout A
Weight Set 1
Set 2
Set 3
Set 4
Set 5
Workout B
Weight Set 1
Set 2
Set 3
Set 4
Set 5
Workout A
Weight Set 1
Set 2
Set 3
Set 4
Set 5
1
Cardio
Bodyweight
O
Intervals
Random
O
Dumbbell Interv.
Intervals
O
Fartlek
O
Aerobic
O
None
O
Method:
1=
Time of Intervals1=
2 3
O O
Finisher:
Comments:
How Long:
O O
O
O
O
O
O
O
O
O
2=
2=
3=
3=
117
Workout B
Weight Set 1
Set 2
Set 3
Set 4
Set 5
Workout A
Weight Set 1
Set 2
Set 3
Set 4
Set 5
Workout B
Weight Set 1
Set 2
Set 3
Set 4
Set 5
1
Cardio
Bodyweight
O
Intervals
Random
O
Dumbbell Interv.
Intervals
O
Fartlek
O
Aerobic
O
None
O
Method:
1=
Time of Intervals1=
2 3
O O
Finisher:
Comments:
How Long:
O O
O
O
O
O
O
O
O
O
2=
2=
3=
3=
118
3
Explosive Quick
Lift Timed
Circuits
119
120
121
30-60 seconds
30-60 seconds
DB Hanging High Pull
30-60 seconds
30-60 seconds
DB 1 Arm Hanging Snatch 30-60 seconds
30-60 seconds
DB Two Handed Swing
30-60 seconds
30-60 seconds
DB Push Press
30-60 seconds
30-60 seconds
DB Split Jerk
30-60 seconds
30-60 seconds
Finishers
Optional
Cardio
active
rest
active
rest
active
rest
active
rest
active
rest
active
rest
Choose
Cool Down.
Day 1 2 Circuits
Day 2 4 Circuits
Day 3 3 Circuits
122
PHASE II
Warm Up
DB Jump Shrug
30-60 seconds
30-60 seconds
DB High Pull
30-60 seconds
30-60 seconds
DB Hanging Power Clean 30-60 seconds
30-60 seconds
DB Split Snatch
30-60 seconds
30-60 seconds
DB Golf Squat
30-60 seconds
30-60 seconds
DB Thrusters
30-60 seconds
30-60 seconds
Finishers
Optional
Cardio
active
rest
active
rest
active
rest
active
rest
active
rest
active
rest
Choose
Cool Down.
Day 1 2 Circuits
Day 2 4 Circuits
Day 3 3 Circuits
123
PHASE III
Warm Up
DB Alternating Hanging High Pull 30-60 seconds
30-60 seconds
DB Squat Clean
30-60 seconds
30-60 seconds
DB Reverse Wood Chopper
30-60 seconds
30-60 seconds
DB 1 Arm - 1 Leg Split Snatch
30-60 seconds
30-60 seconds
DB 1 Arm Swing
30-60 seconds
30-60 seconds
DB Alternating Thrusters
30-60 seconds
30-60 seconds
Finishers
Optional
Cardio
active
rest
active
rest
active
rest
active
rest
active
rest
active
rest
Choose
Cool Down.
Day 1 2 Circuits
Day 2 4 Circuits
Day 3 3 Circuits
124
In Depth Description
Of The Explosive Quick
Lift Times Circuits
Phase I
OVERVIEW
Warm up before every workout. (Prepare &
Repair)
Perform the workout as instructed.
Do an optional finisher. (Go to page 214 for
examples)
Choose a cardio protocol. (Go to page 216 for
examples)
Cool Down. (Prepare & Repair)
125
126
127
Reminder: With this and all one arm dumbbell exercises... start with the
weak arm first.
128
129
130
DB Push Press
Starting Position: Stand with your feet about shoulder width apart and
the dumbbells at your shoulders with elbows below wrists... palms facing
forward. Keep your chin tucked, your chest up and the natural arch in
your lower back.
Action: Sit your butt back and bend at the hips and knees slightly. You
should only dip down a few inches. Explode up by extending your hips
and knees and raise your heels off the floor as you simultaneously press
the dumbbells overhead.
The movement comes from the explosive movement of the lower body,
not the arms. Control the dumbbells back to the Starting Position and
IMMEDIATELY re-bend the knees and hips.
Breathing: Keep your core tight throughout the entire exercise, exhaling
through pursed lips on the way up and inhaling through the nose on the
way down.
Directions: Perform the exercise for the time period designated (30
second or 1 minute), rest for the time period designated (30 seconds or 1
minute) and then move on to the next exercise in the circuit.
131
132
DB Split Jerk
Starting Position: Stand with your feet about shoulder width apart and
the dumbbells at your shoulders with elbows facing forward and palms
facing each other. (Can also be done with the shoulder press position
where the elbows are below the wrists, but it is much harder with heavy
dumbbells). Keep your chin tucked, your chest up and the natural arch in
your lower back.
Action: Sit back with your butt and hips and bend at the knees slightly
without letting your knees extend past your toes.
Explosively reverse the direction by extending the hips and knees in a
jumping motion. Use your arms to guide the dumbbells into an overhead
extended position as you simultaneously split your legs to catch the
dumbbell in the lunge position.
Remember, it is the explosive movement, not the arms, that raises the
dumbbells. The arms are used to catch the dumbbells, not push them into
place.
Do not allow the front knee to extend past the toes, and only bend the
back knee slightly. Try to stick the landing at the same time the
dumbbells are locked out at max height.
When you are in the full lunge position, elbows locked and under control,
push off the front foot and bring it backward until parallel with the other
leg.
Return the dumbbells to the Starting Position.
Alternate the forward leg with each repetition.
Breathing: Keep your core tight throughout the entire exercise, exhaling
through pursed lips on the way up and inhaling through the nose on the
way down.
Directions: Perform the exercise for the time period designated (30
second or 1 minute), rest for the time period designated (30 seconds or 1
minute). If doing more than one circuit, start the circuit over after the
designated rest period. If this is the last circuit, go to Finishers or
Cardiorespiratory Section.
133
134
135
Total Time:
Work Interval
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
Rest Interval
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
Total Time:
Work Interval
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
Rest Interval
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
Total Time:
Work Interval
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
Rest Interval
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
1
Cardio
Bodyweight O
Intervals
Random
O
Dumbbell Interv.
Intervals
O
Fartlek
O
Aerobic
O
None
O
Method:
1=
Time of Interva1=
Finisher:
Comments:
2 3
O O
How Long:
O O
O
O
O
O
O
O
O
O
2=
2=
3=
3=
136
Phase II
OVERVIEW
Warm up before every workout. (Prepare &
Repair)
Perform the workout as instructed.
Do an optional finisher. (Go to page 214 for
examples)
Choose a cardio protocol. (Go to page 216 for
examples)
Cool Down. (Prepare & Repair)
137
DB Jump Shrug
Starting Position: Stand with feet about shoulder width apart in front of
a pair of dumbbells. Sit back with your butt and hips and bend your
knees while keeping your chest up, shoulders back and eyes looking
forward. Pick up the dumbbells and hold them about shin height.
Action: Explode up by straightening the knees, pushing the hips up and
out and lifting your heels off the ground.
At the height of the movement, shrug the shoulders.
Return to Starting Position.
Breathing: Keep your core tight throughout the entire exercise, exhaling
through pursed lips on the way up and inhaling through the nose on the
way down.
Directions: Perform the exercise for the time period designated (30
second or 1 minute), rest for the time period designated (30 seconds or 1
minute) and then move on to the next exercise in the circuit.
138
DB High Pull
Starting Position: Stand with feet about shoulder width apart in front of
a pair of dumbbells. Sit back with your butt and hips and bend your
knees while keeping your chest up, shoulders back and eyes looking
forward. Pick up the dumbbells and hold them about shin height.
Action: Explode up by straightening the knees, pushing the hips up and
out and lifting your heels off the ground.
At the height of the movement, shrug the shoulders, flex the elbows out
and pull the dumbbells up to neck height. Keep the dumbbells as close to
the body as possible. Return to Starting Position.
Breathing: Keep your core tight throughout the entire exercise, exhaling
through pursed lips on the way up and inhaling through the nose on the
way down.
Directions: Perform the exercise for the time period designated (30
second or 1 minute), rest for the time period designated (30 seconds or 1
minute) and then move on to the next exercise in the circuit.
139
140
141
142
143
144
Variation: Perform the Alternate Foot Alternate Snatch. Lift only one
arm instead of both arms. Lift the arm that is opposite the leg that is
forward in the catch position. The non-working arm remains at your side.
Alternate on each repetition.
This requires much more balance and coordination.
145
DB Golf Squat
Starting Position: Grasp one dumbbell with both hands and squat down
with a wide stance so the dumbbell hangs between your legs.
Keep your chest out, head up and the natural curve of your lower back.
Action: Explode up by extending your hips and knees as you rotate your
upper body, lifting the weight towards the ceiling.
Keep your arms straight as if you are swinging a golf club. Reverse
directions and return to the Starting Position. Alternate sides each
repetition.
Breathing: Keep your core tight throughout the entire exercise, exhaling
through pursed lips on the way up and inhaling through the nose on the
way down.
Directions: Perform the exercise for the time period designated (30
second or 1 minute), rest for the time period designated (30 seconds or 1
minute) and then move on to the next exercise in the circuit.
146
DB Thrusters
Starting Position: Stand with your feet about shoulders width apart and
the dumbbells held at shoulder level with elbows below wrists and palms
facing each other.
Action: Sit back with your butt and hips and bend at the knees until
thighs are parallel to the ground.
Reverse direction and stand up, pressing the dumbbells overhead with
extended arms.
Reverse the path and return to the Starting Position and immediately drop
down for another repetition.
This exercise should be done fluidly, without pausing or jerky motions.
Breathing: Keep your core tight throughout the entire exercise, exhaling
through pursed lips on the way up and inhaling through the nose on the
way down.
Directions: Perform the exercise for the time period designated (30
second or 1 minute), rest for the time period designated (30 seconds or 1
minute). If doing more than one circuit, start the circuit over after the
designated rest period. If this is the last circuit, go to Finishers or
Cardiorespiratory Section.
147
Total Time:
Work Interval
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
Rest Interval
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
Total Time:
Work Interval
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
Rest Interval
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
Total Time:
Work Interval
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
Rest Interval
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
1
Cardio
Bodyweight O
Intervals
Random
O
Dumbbell Interv.
Intervals
O
Fartlek
O
Aerobic
O
None
O
Method:
1=
Time of Interva1=
Finisher:
Comments:
2 3
O O
How Long:
O O
O
O
O
O
O
O
O
O
2=
2=
3=
3=
148
Phase III
OVERVIEW
Warm up before every workout. (Prepare &
Repair)
Perform the workout as instructed.
Do an optional finisher. (Go to page 214 for
examples)
Choose a cardio protocol. (Go to page 216 for
examples)
Cool Down. (Prepare & Repair)
149
150
Squat Clean
Starting Position: Stand with your feet about shoulder width apart,
chest and head up, and shoulders back with dumbbells held at your sides,
palms facing your body.
Action: Sit back with your butt and hips and bend at the knees slightly,
keeping the weight on your heels and let the dumbbells slide down the
thighs. Your back should remain straight, head up and shoulders back.
Reverse the direction and explode up by straightening the knees, pushing
the hips up and out and lifting your heels off the ground.
At the height of the jumping movement shrug your shoulders so the
dumbbells move up along your rib cage close to the body.
When the dumbbells reach about the height of your armpits, rotate the
elbows around and under the dumbbells as you simultaneously bend at
the hips and knees to catch the dumbbells at the shoulders in the squat
position. The elbows should be straight out in front of you.
Do not allow the knees to bend forward, which will cause you to catch the
dumbbells with elbows down.
Once you have caught the dumbbells in a good squatting position,
elbows high, good balance and under control, extend hips and knees to
stand. Control the dumbbells back to the Starting Position.
Breathing: Keep your core tight throughout the entire exercise, exhaling
through pursed lips on the way up and inhaling through the nose on the
way down.
Directions: Perform the exercise for the time period designated (30
second or 1 minute), rest for the time period designated (30 seconds or 1
minute) and then move on to the next exercise in the circuit.
151
152
153
154
Reminder: With this and all one arm dumbbell exercises... start with the
weak arm first.
155
156
Reminder: With this and all one arm dumbbell exercises... start with the
weak arm first.
157
DB Alternating Thrusters
Starting Position: Stand with your feet about shoulders width apart and
the dumbbells held at shoulder level with elbows below wrists and palms
facing each other.
Action: Sit back with your butt and hips and bend at the knees until
thighs are parallel to the ground.
Reverse direction and stand up, pressing one dumbbell overhead with
extended arm.
Reverse the path and return to the Starting Position and immediately drop
down for another repetition.
Alternate arms with each repetition.
This exercise should be done fluidly, without pausing or jerky motions.
Breathing: Keep your core tight throughout the entire exercise, exhaling
through pursed lips on the way up and inhaling through the nose on the
way down.
Directions: Perform the exercise for the time period designated (30
second or 1 minute), rest for the time period designated (30 seconds or 1
minute).
If doing more than one circuit, start the circuit over after the designated
rest period. If this is the last circuit, go to Finishers or Cardiorespiratory
Section.
158
159
Total Time:
Work Interval
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
Rest Interval
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
Total Time:
Work Interval
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
Rest Interval
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
Total Time:
Work Interval
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
Rest Interval
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
1
Cardio
Bodyweight O
Intervals
Random
O
Dumbbell Interv.
Intervals
O
Fartlek
O
Aerobic
O
None
O
Method:
1=
Time of Interv. 1=
Finisher:
Comments:
2 3
O O
How Long:
O O
O
O
O
O
O
O
O
O
2=
2=
3=
3=
160
161
Total Time:
Work Interval
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
Rest Interval
O 30 sec O 60
O 30 sec O 60
O 30 sec O 60
O 30 sec O 60
O 30 sec O 60
O 30 sec O 60
sec
sec
sec
sec
sec
sec
Total Time:
Work Interval
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
Rest Interval
O 30 sec O 60
O 30 sec O 60
O 30 sec O 60
O 30 sec O 60
O 30 sec O 60
O 30 sec O 60
sec
sec
sec
sec
sec
sec
Total Time:
Work Interval
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
O 30 sec O 60 sec
Rest Interval
O 30 sec O 60
O 30 sec O 60
O 30 sec O 60
O 30 sec O 60
O 30 sec O 60
O 30 sec O 60
sec
sec
sec
sec
sec
sec
1
Cardio
Bodyweight O
Intervals
Random
O
Dumbbell Interv.
Intervals
O
Fartlek
O
Aerobic
O
None
O
Method:
1=
Time of Interva1=
2 3
O O
Finisher:
Comments:
How Long:
O O
O
O
O
O
O
O
O
O
2=
2=
3=
3=
162
4
Combination
Slow/Quick Lift
Peripheral Heart
Action Training
163
The workouts are not long, but are extremely effective... meaning you will
see noticeable results in a short amount of time.
165
In week 2...
On the first workout day, perform Option 1... 3 times, resting as needed
between circuits.
On the second workout day, perform Option 2... 3 times, resting as
needed between circuits.
On the third workout day, perform Option 3... 3 times, resting as needed
between circuits.
In weeks 3 & 4...
Perform Option 1, 2 and 3 back to back performing 10 reps of each
exercise. (Take a small break between each option or 6 exercises)
On the first workout day go through the circuit once (1, 2 and 3).
On the second workout
(1,2,3,1,2,3,1,2,3)
day
go
through
the
circuit
times
167
PHASE I
Warm Up
Option 1
DB
DB
DB
DB
DB
DB
Floor Press
Hanging Jump Shrug
Military Press
Hanging High Pull
Bent Over Row
1 Arm Hanging Snatch
10
10
10
10
10
10
reps
reps
reps
reps
reps
reps
DB
DB
DB
DB
DB
DB
10
10
10
10
10
10
reps
reps
reps
reps
reps
reps
10
10
10
10
10
10
reps
reps
reps
reps
reps
reps
Option 2
Option 3
Optional
Cardio
Choose
Cool Down
168
PHASE II
Warm Up
Option 1
DB
DB
DB
DB
DB
DB
10
10
10
10
10
10
reps
reps
reps
reps
reps
reps
DB
DB
DB
DB
DB
DB
10
10
10
10
10
10
reps
reps
reps
reps
reps
reps
DB
DB
DB
DB
DB
DB
Toe Touch
Golf Squat
Twisting Military Press.
Split Snatch
Saxon Side Bend
Hanging Power Clean
10
10
10
10
10
10
reps
reps
reps
reps
reps
reps
Option 2
Option 3
Optional
Cardio
Choose
Cool Down
169
PHASE III
Warm Up
Option 1
DB
DB
DB
DB
DB
DB
Side Press
10 reps
Alternating Hanging High Pull 10 reps
Diagonal Squat
10 reps
Squat Clean
10 reps
Push Up Row
10 reps
1 Arm Swing
10 reps
DB
DB
DB
DB
DB
DB
10
10
10
10
10
10
reps
reps
reps
reps
reps
reps
DB
DB
DB
DB
DB
DB
Bent Press
Squat Clean
1 Arm Overhead Squat
1 Arm Swing
Turkish Get Up
Alternating Hanging High Pull
10
10
10
10
10
10
reps
reps
reps
reps
reps
reps
Option 2
Option 3
Optional
Cardio
Choose
Cool Down...
170
Since you should be familiar with all the exercises in this section from
previous sections, I will not be repeating the exercise descriptions.
If you are unfamiliar with an exercise, please go back to the descriptions
in previous sections to get a refresher.
This for of exercise is very intense... and it is important that you dont
sacrifice form.
Make sure to do all the exercises properly!
171
Slow Quick
Peripheral Heart
Action T raining
Phase I
(Weeks 1 & 2)
Day 1
Weight Week 1/Option 1= 2 times
Floor Press
10 reps
Hanging Jump Shrug
10 reps
Military Press
10 reps
Hanging High Pull
10 reps
Bent Over Row
10 reps
10 reps
1 Arm Hanging Snatch
Day 2
Weight Week 1/Option 2= 2 times
Suitcase Deep Squat
10 reps
Two Handed Swing
10 reps
Sumo Deadlift
10 reps
Push Press
10 reps
Crunch
10 reps
Split Jerk
10 reps
Day 3
Weight Week 1/Option 3= 2 times
1 Arm Floor Press
10 reps
Hanging High Pull
10 reps
1 Arm Military Press
10 reps
10 reps
1 Arm Hanging Snatch
Good Morning
10 reps
Two Handed Swing
10 reps
Cardio
Bodyweight
Intervals
Random
Dumbbell Interv.
Intervals
Fartlek
Aerobic
None
Method:
Time of Intervals:
Finisher:
1 2 3
O O O
O 2 times
O 2 times
O 2 times
O 2 times
O 2 times
O 2 times
O 2 times
O 2 times
O 2 times
O 2 times
O 2 times
O 2 times
O 2 times
O 2 times
O 2 times
O 2 times
O 2 times
O 2 times
O 3 times
O 3 times
O 3 times
O 3 times
O 3 times
O 3 times
O 3 times
O 3 times
O 3 times
O 3 times
O 3 times
O 3 times
O 3 times
O 3 times
O 3 times
O 3 times
O 3 times
O 3 times
How Long:
Comments:
O O O
O
O
O
O
1=
1=
O
O
O
O
O
O
O
O
2=
2=
3=
3=
172
Slow Quick
Peripheral Heart
Action T raining
Phase I
(Weeks 3 & 4)
Circuit
Weight
Floor Press
10 reps
Hanging Jump Shrug
10 reps
Military Press
10 reps
Hanging High Pull
10 reps
Bent Over Row
10 reps
10 reps
1 Arm Hanging Snatch
Small Break
Suitcase Deep Squat
10 reps
Two Handed Swing
10 reps
Sumo Deadlift
10 reps
Push Press
10 reps
Crunch
10 reps
Split Jerk
10 reps
Small Break
1 Arm Floor Press
10 reps
Hanging High Pull
10 reps
1 Arm Military Press
10 reps
10 reps
1 Arm Hanging Snatch
Good Morning
10 reps
Two Handed Swing
10 reps
Day 1 = 1 time O Day 2 = 3 times O Day 3 = 2 times O
Cardio
Bodyweight
Intervals
Random
Dumbbell Interv.
Intervals
Fartlek
Aerobic
None
Method:
Time of Intervals:
Finisher:
1 2 3
O O O
How Long:
Comments:
O O O
O
O
O
O
1=
1=
O
O
O
O
O
O
O
O
2=
2=
3=
3=
173
Slow Quick
Peripheral Heart
Action T raining
Phase II
(Weeks 1 & 2)
Day 1
Weight
Alt. Floor Press
Jump Shrug
Front Squat
Hanging Power Clean
Romanian Deadlift
Golf Squat
Day 2
See Saw Press
High Pull
Renegade Row
Split Snatch
Diagonal Lunge
Thrusters
Weight
Day 3
Toe Touch
Golf Squat
Weight
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
Split Snatch
Saxon Side Bend
Hanging Power Clean
O 2 times
O 2 times
O 2 times
O 2 times
O 2 times
O 2 times
O 2 times
O 2 times
O 2 times
O 2 times
O 2 times
O 2 times
O 3 times
O 3 times
O 3 times
O 3 times
O 3 times
O 3 times
O 3 times
O 3 times
O 3 times
O 3 times
O 3 times
O 3 times
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
Cardio
Bodyweight
Intervals
Random
Dumbbell Interv.
Intervals
Fartlek
Aerobic
None
Method:
Time of Intervals:
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
Finisher:
1 2 3
O O O
O 2 times
O 2 times
O 2 times
O 2 times
O 2 times
O 2 times
O 3 times
O 3 times
O 3 times
O 3 times
O 3 times
O 3 times
How Long:
Comments:
O O O
O
O
O
O
1=
1=
O
O
O
O
O
O
O
O
2=
2=
3=
3=
174
Slow Quick
Peripheral Heart
Action T raining
Phase II
(Weeks 3 & 4)
Circuit
Weight
Alt. Floor Press
Jump Shrug
Front Squat
Hanging Power Clean
Romanian Deadlift
Golf Squat
Small Break
See Saw Press
High Pull
Renegade Row
Split Snatch
Diagonal Lunge
Thrusters
Small Break
Toe Touch
Golf Squat
Twisting Military Press
Split Snatch
Saxon Side Bend
Hanging Power Clean
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10
10
10
10
10
10
reps
reps
reps
reps
reps
reps
Cardio
Bodyweight
Intervals
Random
Dumbbell Interv.
Intervals
Fartlek
Aerobic
None
Method:
Time of Intervals:
Finisher:
1 2 3
O O O
How Long:
Comments:
O O O
O
O
O
O
1=
1=
O
O
O
O
O
O
O
O
2=
2=
3=
3=
175
Slow Quick
Peripheral Heart
Action T raining
Phase III
(Weeks 1 & 2)
Day 1
Weight Week 1/Option 1= 2 times
Side Press
10 reps
Alt. Hanging High Pull
10 reps
Diagonal Squat
10 reps
Squat Clean
10 reps
Push Up Row
10 reps
1 Arm Swing
10 reps
Day 2
Weight Week 1/Option 2= 2 times
Hip Raise Alt. Raise
10 reps
10 reps
Reverse Wood Chopper
1 Leg Deadlift
10 reps
10 reps
1 Arm 1 Leg Split Snatch
Alt. T Push Up
10 reps
Alt. Thrusters
10 reps
Day 3
Bent Press
Squat Clean
Weight
1 Arm Swing
Turkish Get Up
Alt. Hanging High Pull
Cardio
Bodyweight
Intervals
Random
Dumbbell Interv.
Intervals
Fartlek
Aerobic
None
Method:
Time of Intervals:
O 2 times
O 2 times
O 2 times
O 2 times
O 2 times
O 2 times
O 3 times
O 3 times
O 3 times
O 3 times
O 3 times
O 3 times
O 3 times
O 3 times
O 3 times
O 3 times
O 3 times
O 3 times
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
O 2 times
O 2 times
O 2 times
O 2 times
O 2 times
O 2 times
Finisher:
1 2 3
O O O
O 2 times
O 2 times
O 2 times
O 2 times
O 2 times
O 2 times
O 3 times
O 3 times
O 3 times
O 3 times
O 3 times
O 3 times
How Long:
Comments:
O O O
O
O
O
O
1=
1=
O
O
O
O
O
O
O
O
2=
2=
3=
3=
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Slow Quick
Peripheral Heart
Action Training
Phase III
(Weeks 3 & 4)
Circuit
Side Press
Alt. Hanging High Pull
Diagonal Squat
Squat Clean
Push Up Row
1 Arm Swing
Small Break
Hip Raise Alt. Raise
Weight
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
1 Leg Deadlift
1 Arm 1 Leg Split Snatch
Alt. T Push Up
Alt. Thrusters
Small Break
Bent Press
Squat Clean
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
1 Arm Swing
Turkish Get Up
Alt. Hanging High Pull
Cardio
Bodyweight
Intervals
Random
Dumbbell Interv.
Intervals
Fartlek
Aerobic
None
Method:
Time of Intervals:
Finisher:
1 2 3
O O O
How Long:
Comments:
O O O
O
O
O
O
1=
1=
O
O
O
O
O
O
O
O
2=
2=
3=
3=
177
178
Slow Quick
Peripheral Heart
Action T raining
Build Your Own
(Weeks 1 & 2)
Day 1
Weight
10
10
10
10
10
10
Day 2
Weight
Weight
O 3 times
O 3 times
O 3 times
O 3 times
O 3 times
O 3 times
reps
reps
reps
reps
reps
reps
O 2 times
O 2 times
O 2 times
O 2 times
O 2 times
O 2 times
O 3 times
O 3 times
O 3 times
O 3 times
O 3 times
O 3 times
10
10
10
10
10
10
Cardio
Bodyweight
Intervals
Random
Dumbbell Interv.
Intervals
Fartlek
Aerobic
None
Method:
Time of Intervals:
O 2 times
O 2 times
O 2 times
O 2 times
O 2 times
O 2 times
10
10
10
10
10
10
Day 3
reps
reps
reps
reps
reps
reps
reps
reps
reps
reps
reps
reps
Finisher:
1 2 3
O O O
O 2 times
O 2 times
O 2 times
O 2 times
O 2 times
O 2 times
O 3 times
O 3 times
O 3 times
O 3 times
O 3 times
O 3 times
How Long:
Comments:
O O O
O
O
O
O
1=
1=
O
O
O
O
O
O
O
O
2=
2=
3=
3=
179
Slow Quick
Peripheral Heart
Action T raining
Build Your Own
(Weeks 3 & 4)
Circuit
Weight
10
10
10
10
10
10
reps
reps
reps
reps
reps
reps
10
10
10
10
10
10
reps
reps
reps
reps
reps
reps
10
10
10
10
10
10
reps
reps
reps
reps
reps
reps
Small Break
Small Break
Cardio
Bodyweight
Intervals
Random
Dumbbell Interv.
Intervals
Fartlek
Aerobic
None
Method:
Time of Intervals:
Finisher:
1 2 3
O O O
How Long:
Comments:
O O O
O
O
O
O
1=
1=
O
O
O
O
O
O
O
O
2=
2=
3=
3=
180
5
Dumbbell
Combo Matrixes
181
182
2. St..Studders...
Perform this strategy 3 times a week, with at least 1 day rest between
workouts.
Instead of doing one repetition of the first movement and then moving
directly to the next movement... do 2-3 reps of the first movement, then
2-3 reps of the second movement, etc.
For example, if your were doing the Romanian Deadlift - Curl -Press
Combo Matrix, to perform one rep you would do 2-3 Romanian Deadlifts,
then 2-3 Curls and then 2-3 Presses.
Perform 5-10 full reps of the Combo Matrix, resting as needed between
sets and timing yourself to completion.
Next time, try to do the same exercise the same amount of repetitions...
but reduce the time it takes you to complete the workout.
183
184
TIME ZONE 3
10 Minutes of Combo Matrix 3, resting as long or as little between reps as
you need.
Keep track of how many total reps you complete for each Time Zone, and
then try to beat that number the next time.
185
6. Timed Ladders
Ladders are a popular training method where you do 1 rep, rest, 2 reps,
rest, 3 reps, rest etc. until you reach the desired repetition... and then
you start all over again.
The amount of rest you take equals the time it took you to complete the
previous repetitions.
We are going to use Timed Ladders... where instead of repetitions we will
use time periods.
Choose one Combo Matrix and perform...
30 seconds Combo Matrix
30 seconds rest
45 seconds Combo Matrix
45 seconds rest
60 seconds Combo Matrix
60 seconds rest
Then start over at 30 seconds and complete the entire Ladder again.
Progress by trying to do more repetitions in the same amount of time,
increasing the weight or completing more complete Ladders.
I have provided short descriptions of the Combo Matrixes, but since most
of the matrixes are made up of exercises previously described in this
book... please go to the detailed descriptions for a refresher.
Just because you are combining different exercises in this section does
not mean you can sacrifice form... do all the movements properly.
Start with a lighter weight until you get the hang of it... and then increase
the weight when able.
186
Phase I
Double Combo Matrixes
One Arm Swing - Press
Swing the dumbbell up and overhead, but instead of swinging the
dumbbell back down, lower the dumbbell to your shoulder and press.
Then swing and repeat.
Repeat with the opposite arm.
187
188
189
190
191
192
193
194
195
196
197
198
199
200
201
202
Phase II
Triple Combo Matrixes
***By now, you should understand how the Dumbbell Combo
Matrixes work. Therefore, I have only given simple descriptions of
the following matrixes without the photos.
203
204
Phase III
Quadruple Combo Matrixes
***By now, you should understand how the Dumbbell Combo
Matrixes work. Therefore, I have only given simple descriptions of
the following matrixes without the photos.
Dumbbell Burpee
Starting Position: Stand in front of two dumbbells placed about
shoulders width apart.
Action: Squat down and grab the dumbbells.
Kick your legs back into the up push up position, hands on the dumbbells.
205
206
Dumbbell Combo
Matrix
3-5 Sets
5 Reps
g
Day 1
Weight
Set 1
Set 2
Set 3
Set 4
Set 5
Day 2
Weight
Set 1
Set 2
Set 3
Set 4
Set 5
Day 3
Weight
Set 1
Set 2
Set 3
Set 4
Set 5
Finisher:
Cardio
Bodyweight
Intervals
Random
Dumbbell Interv.
Intervals
Fartlek
Aerobic
None
Method:
Time of Intervals:
Pick 1 combo Matrix and perform 3-5 sets of 5 reps with 1-2 min.
rest between sets. When you can do 5 sets of 5 reps increase
the weight or change combo matrixes. Duration: at least 1 week
Increase weights when it becomes easy.
How Long:
Comments:
1 2 3
O O O
O O O
O
O
O
O
1=
1=
O
O
O
O
O
O
O
O
2=
2=
3=
3=
207
Dumbbell Combo
Matrix
StStudders
Day 1
Weight
Time
Day 2
Weight
Time
Day 3
Weight
Time
Finisher:
Cardio
Bodyweight
Intervals
Random
Dumbbell Interv.
Intervals
Fartlek
Aerobic
None
Method:
Time of Intervals:
How Long:
Comments:
1 2 3
O O O
O O O
O
O
O
O
1=
1=
O
O
O
O
O
O
O
O
2=
2=
3=
3=
208
Dumbbell Combo
Matrix
Timed Combo
Matrixes
g
Day 1
Weight
Day 2
Weight
Day 3
Weight
Time
O 5 O 10 O 15 O 20
Time
O 5 O 10 O 15 O 20
Time
O 5 O 10 O 15 O 20
Finisher:
Cardio
Bodyweight
Intervals
Random
Dumbbell Interv.
Intervals
Fartlek
Aerobic
None
Method:
Time of Intervals:
Reps
Reps
Reps
How Long:
Comments:
1 2 3
O O O
O O O
O
O
O
O
1=
1=
O
O
O
O
O
O
O
O
2=
2=
3=
3=
209
Dumbbell Combo
Matrix
Escalating
Density
Training
Weight
Rest 2 min.
Time Zone 2 (10 min) Weight
Rest 2 min.
Time Zone 3 (10 min) Weight
Finisher:
Cardio
1
Bodyweight O
Intervals
Random
O
Dumbbell Interv.
Intervals
O
Fartlek
O
Aerobic
O
None
O
Method:
1=
Time of Interva1=
How Long:
Comments:
2 3
O O
O O
O
O
O
O
O
O
O
O
2=
2=
3=
3=
210
Dumbbell
Complex Matrix
Herman Goerner
The Chain
g
Exercise
Weight 1 Weight 2
Finisher:
Cardio
1
Bodyweight
O
Intervals
Random
O
Dumbbell Interv.
Intervals
O
Fartlek
O
Aerobic
O
None
O
Method:
1=
Time of Intervals 1=
Weight 3
Weight 4
Weight 5 # Times
How Long:
Comments:
2 3
O O
O O
O
O
O
O
O
O
O
O
2=
2=
3=
3=
211
Dumbbell Combo
Matrix
Timed Ladders
Exercise
Ladder
# of Ladders
Exercise
Ladder
# of Ladders
Exercise
Ladder
# of Ladders
Finisher:
Cardio
1
Bodyweight O
Intervals
Random
O
Dumbbell Interv.
Intervals
O
Fartlek
O
Aerobic
O
None
O
Method:
1=
Time of Interva1=
How Long:
Comments:
2 3
O O
O O
O
O
O
O
O
O
O
O
2=
2=
3=
3=
212
Section 3
Finishers and Recommended
Cardiorespiratory Protocol
213
Farmers Walk
Hold two HEAVY dumbbells by your sides and walk.
distance or time.
Overhead Hold
Press two dumbbells overhead and hold for time.
Keep your core tight and breath shallowly.
Variations: Hold one dumbbell overhead for time
and then switch sides OR hold one dumbbell
overhead and one at your side and alternate for time
periods.
214
215
Recommended Cardiorespiratory
Protocol
Choose one of the methods below based on how you feel.
I have ordered the recommendations according to my preferences, and
what I think is most effective... however, to get the best results you
should vary the method you use.
Dont do the same thing all the time... vary the method, the activity and
the time of your cardio training.
Since the Slow/Quick Peripheral Heart Action Circuits are extremely
taxing... you may not need any extra cardio work at all.
However, if you feel up to it...
First Choice...
20 minutes of aerobic activity.
Vary the activity for the best results... and dont get in the habit of
picking this choice all the time.
Second Choice...
Either Fartlek Training or Intervals.
Try...
30 seconds hard, 30 seconds rest
30 seconds hard, 60 seconds rest
or 60 seconds hard, 60 seconds rest.
Again, vary the intervals, rest periods and activity for the best results.
Third Choice
One of the Bodyweight Interval Workouts... either Beginner, Intermediate
or Advanced, depending on your goals, needs, abilities and limitations.
Finishers
If after completing the Slow/Quick Peripheral Heart Action Circuits and the
Cardio recommendations (if you do extra cardio) you still have some
energy you can try any of these Finishers.
216
Farmers Walk
Overhead Hold
Waiters Walk
Overhead Walking 8
Side Plank Press Hold
Build Your Own
The Combo Matrixes listed are not the only combinations you can put
together.
Come up with your own by stringing 2, 3 or more exercises together and
using one of the training strategies listed.
The trick is to organize the exercises so that they seamlessly flow from
one exercise to another... dont use exercises that require an awkward
transition from one to the other.
217
Cardio Recommendations
Leave The Rest Behind With Superior Cardio
While the bulk of your training will be done with dumbbells, performing
added cardiorespiratory training can further add to your results.
I recommend 6 different ways to do this, in order of preference...
-Bodyweight Calisthenics Intervals
-1 Dice Random Dumbbell Intervals
-Intervals
-Fartlek
-Aerobic
-None
Depending on the difficulty, intensity and duration of the regular workout,
perform a separate Cardio session either after the regular workout or on
a separate day.
I have ordered the recommendations according to my preferences, and
what I think is most effective... however, to get the best results you
should vary the method you use.
Dont do the same thing all the time... vary the method, the activity and
the time of your cardio training.
First Choice...
One of the Bodyweight Calisthenics Intervals... either Beginner,
Intermediate or Advanced, depending on your goals, needs, abilities and
limitations.
Review Bodyweight Calisthenics Intervals for specific guidelines.
Second Choice...
One of the 1 Dice Random Dumbbell Intervals... use the dice to
determine the intervals and instructed and perform the intervals with the
dumbbell exercise of your choice.
Review 1 Dice Random Dumbbell Intervals for specific guidelines.
Third Choice...
Perform 6-10 intervals of your choice of activities.
Popular activities include biking, running, jumping rope, rowing, etc.
218
Try...
30 seconds hard, 30 seconds rest
30 seconds hard, 60 seconds rest
or 60 seconds hard, 60 seconds rest.
Vary the intervals, rest periods and activity for the best results.
Review Better Than Traditional Cardio for more information.
Fourth Choice...
Perform 10-30 minutes of Fartlek activity.
Perform an activity like biking, running, jumping rope, rowing etc. for a
specific length of time, increasing and decreasing the intensity at random
intervals.
Vary the intervals, rest periods and activity for the best results.
Review Better Than Traditional Cardio for more information.
Fifth Choice...
Choose an activity like biking, running, jumping rope, rowing etc. and
perform it for 20-30 minutes at a moderate pace.
Vary the activity for the best results... and dont get in the habit of
picking this choice all the time.
Better and faster results will be seen with the previous selections.
Vary the activity and duration for the best results.
Review Better Than Traditional Cardio for more information.
Sixth Choice...
Nothing.
Sometimes the dumbbell workout is of such a difficulty, intensity and
duration that further cardio work is not necessary.
You will see fantastic results just by performing the dumbbell workouts as
prescribed... you will build wanted muscle, improve cardiorespiratory
endurance and burn off fat without any added cardio.
219
If you are extremely tired after your dumbbell workout, it might be better
to take a break on the extra cardio... especially after the Timed Circuits,
Peripheral Heart Action and Combo Matrixes.
However, more and faster results will be accomplished if you choose one
of the methods above.
220
Section 4
Links and Other Products
221
Announcing...
223
*IMPORTANT*
There are more great products coming soon! Great news for you,
because you can be the FIRST to promote new products... greatly
improving your earning potential. Make sure to sign up for the OFN
Team Newsletter in the Affiliate Resource Center to stay informed of
new releases.
************
Dont Leave Anything To Chance...
If you have created your Clickbank account and hoplinks for each of the
products you plan to promote... Click on the link below and go to the OFN
Affiliate Resource Center and follow the step-by-step instructions you
find there.
Failure to follow the instructions will seriously reduce your chances of
reaching your earning potential... so read, learn and above all else,
APPLY what you learn.
Im looking forward to working with you,
Click Here To Go To The Affiliate Resource Center Now!
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President & Founder Optimum Fitness Network LLC
Affiliate Program Manager
Click Here To Contact Me
225