Workouts With A Twist

The following is just a sample of the workouts available in the new book “Dumbbell Training for Strength and Fitness” by Matt Brzycki and Fred Fornicola. To order your copy, please visit http://www.amazon.com/Dumbbell-Training-Strength-Fitness-Brzycki/dp/0976336138/sr=8-1/qid=1162997450/ref=pd_bbs_sr_1/002-9410988-7324022?ie=UTF8&s=books


CHAPTER 11
WORKOUTS WITH A TWIST

This chapter contains numerous workouts with dumbbells that are based on the same safe, effective and efficient approach to improving strength and fitness that has been discussed throughout this book. As you’ll see, however, these workouts involve a slight “twist.” Included are workouts that are designed to place exceptionally high demands on your musculoskeletal and cardiorespiratory systems as well as workouts for those who prefer to “split” their body parts or specialize in a body part or exercise. Follow the guidelines that are expressed throughout this book and experiment with as many of the workouts as possible to determine what best suits your individual tastes and needs.
Some of the workouts include brief points concerning how they’re to be performed. Unless otherwise specified, all workouts are based on taking each set to the point of muscular fatigue. In addition, you should perform each repetition in a deliberate, controlled manner. If a specific speed of movement is recommended, it’s usually designated by two numbers such as 2/4. The first digit refers to the number of seconds that it should take to raise the weight and the last digit refers to the number of seconds that it should take to lower the weight.

The One-Weight Workout (Fred Fornicola)

Overhead Press - 1 x 15
Stiff-Leg Deadlift
Bench RowSupine Press
Shrug
Deadlift
Crunch
Performance Points:

Use the same weight for all of the exercises (thus, the nickname of this workout is “One-Weight Workout”). The weight that you use should be one that you can do for at least 15 repetitions in the overhead press (while standing). Your levels of strength and conditioning will dictate the number of repetitions that you do in the subsequent exercises. For this reason, no specific target repetitions are listed. Needless to say, this workout can be extremely challenging to the ego.
Try to keep your hands on the dumbbells for the entire workout.
Take as little recovery as possible between each exercise.
This workout is especially hard on your grip and overall musculature as well as your cardiovascular system.


3x3 Workout #1 (Matt Brzycki)

Deadlift - 1 x 20
Supine Press - 1 x 12
Bench Row - 1 x 12
Deadlift - 1 x 15
Supine Press - 1 x 10
Bench Row - 1 x 10
Deadlift - 1 x 12
Supine Press - 1 x 8
Bench Row - 1 x 8

Performance Points:

· This workout is a series of three exercises that are done a total of three times (thus, the nickname of this workout is “3x3” – which is read as “three by three”). Essentially, it consists of a multiple-joint movement for the hips followed by a multiple-joint movement for the chest followed by a multiple-joint movement for the upper back and repeated two more times. These three types of movements address virtually every major muscle in your body including your hips, hamstrings, quadriceps, chest, upper back, shoulders, biceps, triceps and forearms.
· This workout is extremely time-efficient; most variations can be performed in about 20 minutes or less.
· Use a 2/4 speed for all of the exercises.
· Take as little recovery as possible between each exercise.
· Don’t be fooled by the simplicity of this type of workout. Though it may not appear so, a 3x3 Workout – if done as outlined here – can be incredibly challenging and demanding.


Upper-Body Workout #1 (Jeff Friday)

Bench Press - 1 x 8-12
Bench Row - 1 x 8-12
Incline Press - 1 x 8-12
Bench Row - 1 x 8-12
Incline Press - 1 x 8-12
Bench Row - 1 x 8-12
Incline Press - 1 x 8-12Lateral Raise - 1 x 8-12
Front Raise - 1 x 8-12
Internal Rotation - 1 x 8-12 (each arm)
External Rotation - 1 x 8-12 (each arm)
Overhead Press - 1 x 8-12
Bicep Curl - 1 x 8-12
Tricep Extension - 1 x 8-12 (each arm)
Performance Points: · Do the first set of the incline press with the bench at about a 30-degree angle. For the next two sets of that exercise, raise the angle of the bench so that the second set is done at about a 45-degree angle and the third set is done at about a 60-degree angle.