Hail to the Dinosaurs!
A quick note, and then some training info.
On the note front:
My four-week Dinosaur training audio-seminar
starts tomorrow -- so if you want to join the
class, sign up now:
On the training front, I thought you might
enjoy a little bit of old-school iron.
As in, an old-school training program.
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
1. Thumbs up curl (hammer curl) with two dumbbells
Note: if you prefer, you can do regular dumbbell
curls or alternate dumbbell curls.
2. Two dumbbell press
Note: Perform these in alternate arm style or
3. Two dumbbell swing
Note: If you prefer, do the one-hand swing with
one dumbbell. Do one set with the left hand, and
one set with the right hand, and continue for as
many sets as desired.
4. Bent arm pullover with two dumbbells
Note: Use the stiff arm pullover if you prefer.
5. Side bend with one dumbbell
Note: If you prefer, hold one dumbbell overhead
and touch the toe of the opposite foot. Alternate
sides from set to set.
6. Deep knee bend and press with two dumbbells
Note: Hold the dumbbells at your shoulders, perform
a deep knee bend, stand up and press the dumbbells.
Lower the dumbbells to your shoulders, and repeat
for the desired number of reps.
7. One arm dumbbell rowing
Note: Alternate sides from set to set.
8. Two dumbbell bench press, incline press or
Note: Use one dumbbell and alternate sides if it
is too hard to get two heavy dumbbells into
9. One legged calf raise with heavy dumbbell
Note: Hold the dumbbell in one hand and brace
your other hand on the wall to help maintain
10. Two dumbbell clean and press
Note: This is a toughie. Do one clean and one
press on each rep.
11. Sit-up (hold dumbbell on your chest)
Note: Builds STRONG abs.
12. Two dumbbell overhead squats
Note: Another toughie.
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.
It looks easy on paper, but if you work hard, using
perfect form on all of your exercises, and if you
train at a fairly fast pace, you'll get one heck
of a workout.
Give it a try -- and have fun!
Yours in strength,
P.S. Here's the link again for the Dinosaur Training
P.S. 2. For more old-school training programs, see
my Dinosaur Training books, courses and DVD's --
including THE LOST ART OF DUMBBELL TRAINING on