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
