Dumbbell One-Arm Bent-Over Rows
Dumbbell Two-Arm Sumo Deadlifts
Dumbbell Neutral to Supinated Curls
Dumbbell Ball Chest Presses
Dumbbell One-Leg Step-Ups
Dumbbell Box Deadlifts
Dumbbell Two-Armed Shoulder Press
Dumbbell Box Front Squats
Dumbbell Romanian Deadlifts - Chapter 5
Dumbbell One-Arm Empty Cans
Dumbbell Walking Lunges
Dumbbell Squat Presses
Dumbbell Axe Chops
Dumbbell One-Leg Romanian Deadlifts
Dumbbell Zottman Curls
Dumbbell Shoulder-Loaded Step-Ups
Dumbbell Two-Arm Bent-Over Rows
Dumbbell Overhead Squats - Chapter 6
Dumbbell Flat Chest Presses
Dumbbell Deadliftts with Pronated Grip
Dumbbell One-Leg Step Ups - Chapter 7
Dumbbell One-Leg Reach to Rows
Dumbbell One-Arm Prone Rows
Dumbbell Walking Lunges with Chop - Chapter 8
Dumbbell One-Arm Snatches
Dumbbell Floor Chest Presses - Chapter 9
Dumbbell Lateral Raises
Dumbbell Zercher Squats
Dumbbell Walking Lunges - Chapter 10
Dumbbell Deadlifts to cheat Hammer Curls
Dumbbell Squat to Standing Reverse Flys
Dumbbell Shrugs
Dumbbell Zottmann Curls- Chapter 11
Under construction, over 30 exercises.
Tuesday, April 23, 2013
Monday, April 15, 2013
A man's guide to M and S, IV
Chapter 10: Hard Gainer's Workout
Spidermans
One-Leg Dynamic Bridging
Plank One-Arm Reach-Outs
Barbell Incline Chest Presses
Barbell Romanian Deadlifts
Barbell Bent-Over Rows
Barbell Front Squats
Barbell Military Shoulder Preses
Barbell Box Step-ups
Alternate Grip Pull-Ups
Barbell Shrugs
Dumbbell Lateral Raises
Cable Two-Arm Horizontal Chest Presses
Dumbbell Zercher Squats
Dips
Cable Supinated Seated Rows
Dumbbell Walking Lunges
Barbell Curls
17 exercises, 3 Dumbbells.
Chapter 11, Functional Training Workout
Inchworms
Stick Overhead Squats
Vertical Frog Jumps
Barbell One-Arm Squat Presses
Dumbbell Zercher Step-ups
Oblique Twists (Slams)
Dumbbell Renegade Rows
Dumbbell Bulgarian Split Squats
Kettlebell Alternatiing One-Arm Swings
Cable Push-Pulls
Barbell Overhead Forward Lunges
Dumbbell Goblet Squats
Turkish Half Get-Ups
Stability Ball Pikes
Stability Ball Back Reverse Extensions
Kettlebell Cleans, Front Squats and Presses
Dumbbell One-Arm Deadlifts from Floor
Hanging Knee-Ups
Barbell Supinated Inverted Rows
Barbell Shhoulder-Loaded Walking Lunges
Kettlebell Two-Arm Swings
21 exercises, 5 dumbbells
Chapter 13: Upper-Body Blast Workout
Jumping Jacks
Backward Lunge Press-Outs
Medicine Ball Slams
Kettlebell Alternating Shoulder Presses
Chin-Ups
Dumbbell Deadlifts to cheat Hammer Curls
Dips
Cable Criss Cross Raises
Cable Overhead Rope Triceps Extensions
Medicine Ball Push-Ups
Cable One-Arm Horizontal Rows
Bench Leg Lifts to Hip Thrusts
Dumbbell Squat to Standing Reverse Flys
Cable Supinated Triceps Press-Downs
Cable Supinated Wide-Grip Biceps Curls
Barbell Push Presses
Dumbbell Shrugs
Cable Close-Grip Triceps Press-Downs
Dumbbell Zottmann Curls
Kettlebell Double Swings
20 exercises, 4 exercises
Chapter 13: Hardcore Body-Weight Training Workout
Jumping Jacks
Transverse Plane Lunges
Mountain Climbers
T-Twist Push-Ups
One-Leg Pistol Squats
One-Leg-Up Crunches
Side Planks with Reach Under
Bulgarian Split Squats with Two-Arm Raises
Alternating Supermans
Inchworms
Alternating Dynamic Forward Lunges
Chair Dips
Planks with Shoulder Abduction
Shin Slap V-Ups
One-Leg Dynamic Bridging
Hindu Push-Ups
Prisoner Deep Squats
Brazilian Crunches
One-leg good mornings
Squat Thrusts (Burpees)
20 exercises, no weights.
Spidermans
One-Leg Dynamic Bridging
Plank One-Arm Reach-Outs
Barbell Incline Chest Presses
Barbell Romanian Deadlifts
Barbell Bent-Over Rows
Barbell Front Squats
Barbell Military Shoulder Preses
Barbell Box Step-ups
Alternate Grip Pull-Ups
Barbell Shrugs
Dumbbell Lateral Raises
Cable Two-Arm Horizontal Chest Presses
Dumbbell Zercher Squats
Dips
Cable Supinated Seated Rows
Dumbbell Walking Lunges
Barbell Curls
17 exercises, 3 Dumbbells.
Chapter 11, Functional Training Workout
Inchworms
Stick Overhead Squats
Vertical Frog Jumps
Barbell One-Arm Squat Presses
Dumbbell Zercher Step-ups
Oblique Twists (Slams)
Dumbbell Renegade Rows
Dumbbell Bulgarian Split Squats
Kettlebell Alternatiing One-Arm Swings
Cable Push-Pulls
Barbell Overhead Forward Lunges
Dumbbell Goblet Squats
Turkish Half Get-Ups
Stability Ball Pikes
Stability Ball Back Reverse Extensions
Kettlebell Cleans, Front Squats and Presses
Dumbbell One-Arm Deadlifts from Floor
Hanging Knee-Ups
Barbell Supinated Inverted Rows
Barbell Shhoulder-Loaded Walking Lunges
Kettlebell Two-Arm Swings
21 exercises, 5 dumbbells
Chapter 13: Upper-Body Blast Workout
Jumping Jacks
Backward Lunge Press-Outs
Medicine Ball Slams
Kettlebell Alternating Shoulder Presses
Chin-Ups
Dumbbell Deadlifts to cheat Hammer Curls
Dips
Cable Criss Cross Raises
Cable Overhead Rope Triceps Extensions
Medicine Ball Push-Ups
Cable One-Arm Horizontal Rows
Bench Leg Lifts to Hip Thrusts
Dumbbell Squat to Standing Reverse Flys
Cable Supinated Triceps Press-Downs
Cable Supinated Wide-Grip Biceps Curls
Barbell Push Presses
Dumbbell Shrugs
Cable Close-Grip Triceps Press-Downs
Dumbbell Zottmann Curls
Kettlebell Double Swings
20 exercises, 4 exercises
Chapter 13: Hardcore Body-Weight Training Workout
Jumping Jacks
Transverse Plane Lunges
Mountain Climbers
T-Twist Push-Ups
One-Leg Pistol Squats
One-Leg-Up Crunches
Side Planks with Reach Under
Bulgarian Split Squats with Two-Arm Raises
Alternating Supermans
Inchworms
Alternating Dynamic Forward Lunges
Chair Dips
Planks with Shoulder Abduction
Shin Slap V-Ups
One-Leg Dynamic Bridging
Hindu Push-Ups
Prisoner Deep Squats
Brazilian Crunches
One-leg good mornings
Squat Thrusts (Burpees)
20 exercises, no weights.
A Man's guide to M and S: III
Chapter 7: Pure Strength Workout
Split Jacks
Transverse Plane Lunges
Hand Walkouts
Dumbbell Flat Chest Presses
Barbell Back Squats
Barbell Bent-Over Rows
Barbell Romanian Deadlifts
Barbell Military Shoulder Presses
Dumbbell Deadliftts with Pronated Grip
Pull-Ups (Weighted)
Barbell Split Lunges
Barbell Incline Chest Presses
Dumbbell One-Leg Step Ups
Cable Seated Rows
Barbell Front Squats
Cable Seated Rows
Barbell Front Squats
17 exercises, 3 Dumbbell exercises.
Chapter 8: Core Power Workout
Squat Thrusts (Burpees)
Curtsy Lunges
Planks with Shoulder Abdustion
Barbell Push Presses
Barbell Front Squats
Dumbbell One-Leg Reach to Rows
Barbell Combat Twists
Cable Kneeling Rope Chops
T-Twist Push Ups
Barbell One-Leg Good Mornings
Stability Ball Roll-Outs
Dumbbell One-Arm Prone Rows
Barbell Overhead Squats
Unilateral Bird Dogs
Cable Low to High Rope Chops
Medicine Ball Slams
Side Planks with Reach Under
Dumbbell Walking Lunges with Chop
Cobras
19 exercises, 3 dumbbell.
Chapter 9: Strength and Power Workout
Skips in Place
Speed Skaters
Plank Get-ups
Plyometric Box Jumps
Plyometric Box Push-Ups
Barbell Inverted Pronated Rows
Barbell Backward Lunges
Dumbbell One-Arm Snatches
Alternate Split Lunge Jumps
Cable Supinated Lat Pull-Downs
Barbell Deadlifts From Boxes
Dumbbell Floor Chest Presses
Barbell Deep Box Squats
Cable Pronated Wide-Grip Seated Rows
Cable Rope Pull-Throughs
Cable Alternating Horizontal Chops
16 exercises, 2 dumbbell.
Split Jacks
Transverse Plane Lunges
Hand Walkouts
Dumbbell Flat Chest Presses
Barbell Back Squats
Barbell Bent-Over Rows
Barbell Romanian Deadlifts
Barbell Military Shoulder Presses
Dumbbell Deadliftts with Pronated Grip
Pull-Ups (Weighted)
Barbell Split Lunges
Barbell Incline Chest Presses
Dumbbell One-Leg Step Ups
Cable Seated Rows
Barbell Front Squats
Cable Seated Rows
Barbell Front Squats
17 exercises, 3 Dumbbell exercises.
Chapter 8: Core Power Workout
Squat Thrusts (Burpees)
Curtsy Lunges
Planks with Shoulder Abdustion
Barbell Push Presses
Barbell Front Squats
Dumbbell One-Leg Reach to Rows
Barbell Combat Twists
Cable Kneeling Rope Chops
T-Twist Push Ups
Barbell One-Leg Good Mornings
Stability Ball Roll-Outs
Dumbbell One-Arm Prone Rows
Barbell Overhead Squats
Unilateral Bird Dogs
Cable Low to High Rope Chops
Medicine Ball Slams
Side Planks with Reach Under
Dumbbell Walking Lunges with Chop
Cobras
19 exercises, 3 dumbbell.
Chapter 9: Strength and Power Workout
Skips in Place
Speed Skaters
Plank Get-ups
Plyometric Box Jumps
Plyometric Box Push-Ups
Barbell Inverted Pronated Rows
Barbell Backward Lunges
Dumbbell One-Arm Snatches
Alternate Split Lunge Jumps
Cable Supinated Lat Pull-Downs
Barbell Deadlifts From Boxes
Dumbbell Floor Chest Presses
Barbell Deep Box Squats
Cable Pronated Wide-Grip Seated Rows
Cable Rope Pull-Throughs
Cable Alternating Horizontal Chops
16 exercises, 2 dumbbell.
Saturday, April 13, 2013
A Man's Guide to M and S, II
Chapter 6: Starter Program 2:
Mountain Climbers
Lateral Lunges
Dumbbell One-Arm Empty Cans
Cable Two-Arm Horizontal Chest Presses
Barbell Back Squats
Cable Low to High Chops
Cable Two-Arm Horizontal Rows
Dumbbell Walking Lunges
Dynamic Bridging
Dumbbell Squat Presses
Chin-Ups
Dumbbell Axe Chops
Dumbbell One-Leg Romanian Deadlifts
Dips
Dumbbell Zottman Curls
Declined Push-Ups
Dumbbell Shoulder-Loaded Step-Ups
Bench Leg Lifts
Dumbbell Two-Arm Bent-Over Rows
Dumbbell Overhead Squats
Medicine Ball Side-To-Side Rotations
21 Exercises, 9 with Dumbbells
(Concentration DB curls research as well)
Mountain Climbers
Lateral Lunges
Dumbbell One-Arm Empty Cans
Cable Two-Arm Horizontal Chest Presses
Barbell Back Squats
Cable Low to High Chops
Cable Two-Arm Horizontal Rows
Dumbbell Walking Lunges
Dynamic Bridging
Dumbbell Squat Presses
Chin-Ups
Dumbbell Axe Chops
Dumbbell One-Leg Romanian Deadlifts
Dips
Dumbbell Zottman Curls
Declined Push-Ups
Dumbbell Shoulder-Loaded Step-Ups
Bench Leg Lifts
Dumbbell Two-Arm Bent-Over Rows
Dumbbell Overhead Squats
Medicine Ball Side-To-Side Rotations
21 Exercises, 9 with Dumbbells
(Concentration DB curls research as well)
A man's guide to Muscle and Strength: I
Chapter 4: Stretches.
Chapter 5: Starter Program 1:
Planks
Backward alternating lunges
Squat to stands
Cable One-Arm Horizontal Chest Presses
Dumbbell Romanian Deadlifts
JC Band Horizontal Chops
Cable One-Arm Horizontal Rows
Dumbbell Box Front Squats
Static Bridging
Dumbbell Two-Armed Shoulder Press
Dynamic Forward Cone Lunges
Cable Lat Pull-Downs in a Squat
Dumbbell Box Deadlifts
Cable EZ-Bar Triceps Press-Downs
Dumbbell Neutral to Supinated Curls
Dumbbell Ball Chest Presses
Dumbbell One-Leg Step-Ups
Reverse Crunches
Dumbbell One-Arm Bent-Over Rows
Dumbbell Two-Arm Sumo Deadlifts
Supermans
21 exercises, 9 with dumbbells.
Chapter 5: Starter Program 1:
Planks
Backward alternating lunges
Squat to stands
Cable One-Arm Horizontal Chest Presses
Dumbbell Romanian Deadlifts
JC Band Horizontal Chops
Cable One-Arm Horizontal Rows
Dumbbell Box Front Squats
Static Bridging
Dumbbell Two-Armed Shoulder Press
Dynamic Forward Cone Lunges
Cable Lat Pull-Downs in a Squat
Dumbbell Box Deadlifts
Cable EZ-Bar Triceps Press-Downs
Dumbbell Neutral to Supinated Curls
Dumbbell Ball Chest Presses
Dumbbell One-Leg Step-Ups
Reverse Crunches
Dumbbell One-Arm Bent-Over Rows
Dumbbell Two-Arm Sumo Deadlifts
Supermans
21 exercises, 9 with dumbbells.
Good book.
So many books and programs out there but this book, which I found at the library has a great selection of exercises, it's a great reference. I haven't looked through books of this nature deeply but from what I can tell, it's full of info and we are going to review some of the exercises.
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