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Old 04-13-2012, 06:01 PM   #1
Off Road
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Default Old School Dumbbell Workout

This definitely belongs in here. Originally posted by Brooks Kubik at Dinosaur Training

Here's an old York training program consisting
of an all-dumbbell workout. It makes a nice change
of pace program, and of course, it's great if you
have no equipment other than a pair of adjustable
plate-loading dumbbells.

1. Thumbs up curl (hammer curl) with two dumbbells

2. Two dumbbell press

3. Two dumbbell swing

4. Bent arm pullover with two dumbbells

5. Side bend with one dumbbell

6. Deep knee bend and press with two dumbbells

7. One arm dumbbell rowing

8. Two dumbbell bench press, incline press or
floor press

9. One legged calf raise with heavy dumbbell

10. Two dumbbell clean and press

11. Sit-up (hold dumbbell on your chest)

12. Two dumbbell overhead squats

For sets and reps, try one to three sets of 8 to
15 reps. Use the same weight on each set or go
up in weight, e.g., do 15/12/10 reps, and add
five pounds to each dumbbell one each set.
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