Gilad's Dumb Bell Exercises (Arms, Back, Shoulders, Chest, Abs)

(1/30/2004 Show, Red Shirt, Black Trunks, Waimea Bay) (Bodies in motion?)(Discovery Health and Fitness)

 Shoulder Rolls
One foot slightly forward, bend back, dumb bells in each hand, lift up to sides.

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Double DBs to one side and then proceed doing this on one side, free hand resting on knee.

Repeat on other sides.

Shoulder Rolls

Both of the above may be done in 2 sets of 8-10 reps.

Flat back, don't whip shoulder up.

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Now, arms at sides, DBs, one in each hand, curl up gently, curl up dumb bell, same # of sets....keep elbows close to waist.

2 sets of 8-10, then do 2 sets using both arms and hands.... relax...

Do some of these last ones with a staggered 1, 2 count with a stop in the middle of going the way up.

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Then do a few with the DB more or less perpendicular to the ground, up and squeeze....

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Then go across with each DB to opposite pect, chest and again, do 2 sets of 8-10 reps.

Then, go up and do some easy curls.......2 or 1 set.....

Shake it out.

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Gilad videos

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1-10-2005 (Gilad Body Sculpt)
Heaviest set of weights....

one foot forward, dumb bells, bicep curls....back heel up at same time...skull crushers.... too

... shoulder rolls....

wide stance, bring palms in, elbows out, a sort of goal post position of the arms....and bring dbs up to meet up above your head....

then you can do a few at half way of the previous, up and down similar to lifting a bar bell.

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Gilad dumb bells

Lateral Raises

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1/12/2005 (Gilad Body Sculpt)

Squat and Shoulder Press....light or heavy.... down and squeeze up....

Back Lung Position, Down and then Lift Up Weights with Biceps..... do both legs....

Then, to a lunge, skull crushers holding both dbs together....

Then shoulder flies... up and down, 1 and 2....

Also, from a lung position, one can support the back of the biceps/a bit above the back of the elbow with the back of the hand and do bicep curls...

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8/15/06 (Bodies in Motion) (Monkey Pet)(No Dumb Bell Work)

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1/17/05 Body Sculpt with Gilad....

(This is a good check in with the IC / static running exercises)

One foot in front, bicep curl and shoulder press.....

Shoulder Rolls...

Then again, one foot in front, shoulder curls at half way (chest height), at that height, push weights out but not straight out all the way, pull back in... and then, squeeze the biceps in and curl....