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 "Dumbbell Training for Strength and Fitness”  by Matt Brzycki and Fred Fornicola. 

To order your copy, please visit Amazon.com

 

1. Why Dumbbell Training?

Advantages and Disadvantages Advantages of Dumbbells

Advantages of Dumbbells: Independent Workload - Relative Safety - Added Variety  Performance Versatility - Greater Contractions - Weight Distribution   Hand/Grip Positions - Space Requirements - Improved Efficiency - Greater Affordability

Disadvantages of Dumbbells: Progression Increments - Positioning Dumbbells Incorrect Resistance - Grip Fatigue - Range of Motion

2. Get Strong and Fit

Safety - Explosive Training - Low-Repetition Sets - Instability Training - Sport-Specific Training - Lifting Technique - Effectiveness and Efficiency - Intensity - Exercise Sequence - Exercise Choices  - A Real-Life Example

3. Harden your Hips and Legs

Deadlift  Squat - Ball Squat - Wall Sit - Lunge - Step-Up - Hip Abduction - Hip Flexion Seated Calf Raise - Standing Calf Raise - Dorsi Flexion

4. Challenge your Chest

Supine Press - Incline Press - Decline Press - Supine Fly - Incline Fly - Decline Fly

5. Overhaul your Upper Back

Bench Row - Bent-Over Row - Pullover

6. Shape your Shoulders

Overhead Press - Lateral Raise - Front Raise - Bent-Over Raise - Internal Rotation External Rotation - Upright Row - Shrug - Bench Shrug - Scapula Retraction

7. Improve your Arms

Bicep Curl - Hammer Curl - Reverse Curl - Preacher Curl - Concentration Curl - Tricep Extension - Cross Tricep - Incline Tricep - French Curl - Tricep Kickback - Wrist Flexion Wrist Extension - Finger Flexion - Pinch Grip

8. Modify your Mid-Section

Crunch - Rotary Crunch - Side Bend - Stiff Leg Deadlift

9. Putting it all Together

Scheduling Workouts - Time/Repetitions - Progressive Demands -Incorporating Variety - Order of Exercise - Specialization Routines -The Pre-Exhaust Technique   The Post-Exhaust Technique - The Rest-Pause Technique - Workout Themes - Final Notes

10. Workouts for the Total Body

Over three dozen dumbbell workouts that have been submitted by approximately 24 strength and fitness professionals from across the country including Dr. Ken Leistner, Jeff Friday (Baltimore Ravens) and Ken Mannie (Michigan State University).

11. Workouts with a Twist

The One-Weight Workout - 3x3 Workouts - Upper-Body Workouts - Upper/Lower Split Workouts - Chest Specialization Workout

12. The Finishing Touch

Standard Finishers - Farmer’s Walk - Dumbbell Carry - Stairclimbing - Other Finishers - Sample Applications - The Finish Line