PraiseforMyattMurphy“IthasalwaysbeenapleasuretoworkwithMyatt.Iconsiderhimoneofthetopwritersinthefitnessindustryandcongratulatehimonyetanother

top-notchpublication.”

—JUANCARLOS“JC”SANTANA,directoroftheInstituteofHumanPerformanceinBocaRaton,Florida

“IhaveworkedwithMyattformanyyears,andI’venevermetanyonewhoismorecurrentonallaspectsofthefitnessindustry.Hehasanincredibleabilitytodiscernfactfromfad.IfMyattwroteit,it’sworth

reading!”

—STEVELISCHIN,BS,MS,NASM,celebritytrainerandheadofSteveLischinFitnessinManhattan

“Overtheyears,Ihaveworkedwithmanypeopleinthepublishingindustry,aswellasthefitnessindustry.MyattMurphyisoneoftherareindividualswhotrulyhasanunderstandingofthestrengthandfitness

world.He’snotjustawriter,he’sawriterwithknowledgeandpassionforhistopics.Myattisatrueprofessionalineverysenseofthewordand

continuestoturnoutthehighestqualityinformationavailable.”

—C.J.MURPHY,MFS,SSC,CFT,multipleaward-winningtrainerandheadinstructorofTotalPerformance

SportsinEverett,Massachusetts

“Myattisa“factsleuth”forexercisers,searchingoutthebestavailableinformationandcraftingitintoreadableandentertainingmaterial.Youcantrusthisworktohelpyouaccomplishallofyourfitnessgoals.”

—DIXIESTANFORTH,MS,DepartmentofKinesiologyandHealthEducationattheUniversityof

TexasinAustin,Texas

“MurphyraisesthebaryetagainwithMen’sHealth’sUltimateDumbbell

Guide.Ifprogressandperformanceareasimportanttoyouastheyaretome,youneedlooknofurtherthantheinsightandin-depth

understandingoffitnessandperformancethatheaddstoeachandeverybookheputshispento.Nohype.Nohiddenagenda.Men’sHealth’s

UltimateDumbbellGuideisjustaboutgettingresults.”

—JOHNMACLAREN,BS,CPT,formerUSNavySEAL,celebrityandperformanceathletetrainer

“Myattunderstandsthenuancesofmotivatingpeopletostrivetogethealthierandbemorefit.Hecontinuestogetthemessageoffitnessouttothepublic,writinginnovative,realistic,andimaginativebooksandarticles.Withanuncannyinsightintowhatpeoplewanttoknowabouttheirhealthandwell-being,Myatthasapassionanddedicationfor

providingthoughtfulandusefulinformationinhisarticlesandbooks.He’ssimplyoneofthebestinthebusiness.”

—HEATHERDILLINGER,certificationspecialistfortheAerobicandFitnessAssociationofAmerica

TOMYDAD,whoseexerciseadvicechangedmylifeandguidedmeonthepathofdoingthesameformillionsofmenandwomenworldwide.Ifthisbookgetsyouintogreatshape,he’sthe

onetothank.

ContentsAcknowledgments

PartOne:TheTruthaboutDumbbells

One:TwoWeights…ManyOptions!

Two:WhyYouNeedDumbbells

Three:HowtoPickthePerfectSettoMatchYourMuscles

PartTwo:TheMasterMoves

Four:GettingStarted

Five:Everythinginthe“Right”Order

ABSCrunch

AdditionalAbdominalExercises

ARMSBicepsCurlKickback

LyingExtensionPreacherCurl

TricepsExtensionAdditionalArmExercises

BACKBackRowDeadlift

PulloverShrug

AdditionalBackExercises

CHESTChestFlyChestPress

AdditionalChestExercises

LEGSCalfRaiseLungeSquat

AdditionalLegExercises

SHOULDERSBent-OverRaiseFrontRaise

ShoulderPressSideRaise

AdditionalShoulderExercises

PartThree:AMillionMovesforYourMuscles

Six:The6TricksThatQuadrupleEveryExerciseinThisBook

Seven:CreateYourOwnSpecialtyDumbbellExercise!

Eight:DesigningtheBestPlanforYourBody!

Index

AcknowledgmentsIWANTTOTHANKeveryeditorwhohas—inonewayoranother—allowedmetodelivermytakeonexerciseandfitnesswithmillionsofreadersworldwidefor14yearsnow.I’vebeenblessedtowritemorethan620features for50-plus internationalmagazinesandworkwithsomeof thebestwritersandeditors in thebusiness—andhavebeeninspired by a variety of successful book authorswhosework taughtme to write books that readers can use not just today, but for alifetime.Hopefully,Ihaven’tleftanyoneoffthislistofprofessionalsthat I admire—but here goes: Rochelle Udell, Lucy Danziger,Gabrielle Studenmund, Stephen George, Malcolm Gladwell, BobbyLee, Mike Carlson, Nora Ephron, Pamela Miller, Michael Losier,Jennifer Fields, Laura Gilbert, Jerome Groopman, Jeff Csatari,StephenieMeyer,RosieAmodio,JimKaras,DuaneSwierczynski,EdDwyer, Elizabeth O’Brian, JenniferWalters, Trevor Thieme, NicoleDorsey,JeffreyGitomer,AlbertBaime,AlexStrauss,BethBischoff,GordonBass,EmilySpilko,RhondaByrne,DeniseBrodey,FredericDelavier, Stephanie Young, Meaghan Buchan, Gunnar Waldman,ScottQuill,PhillipRhodes,StephenPerrine,NicheleHoskins,MaryChrist, Su Reid, Gail O’Connor, Abigail Walch, Dana Points, LisaDelany, Tamar Geller, David Kalmansohn, Timothy Ferriss, JerryKindela,NinaWilldorf,andAlisonAshton.

I’ve also had the opportunity to know hundreds of personaltrainers,exercisephysiologists,nutritionists,andsportspsychologists,withwhomI’veeitherstudiedunder,interviewed,trainedwithand/orghostwrittenfor:JoyBauer,HarleyPasternak,IanK.Smith,JudithS.Beck, JillianMichaels, Tosca Reno, BrendaWatson, Barbara Rolls,Marion Nestle, John Berardi, Melissa Perlman, Nicholas DiNubile,WilliamJ.Kraemer,DavidPearson,EllingtonDarden,MinnaLessig,Mark Hyman, Kurt Brungardt, Brad Schoenfeld, Wayne Westcott,

MichaelThurmond,BobCooley,BrookeSiler,PamelaPeeke,RobinMcKenzie,andEricHarr, tonamejustafew.It’sbeenapleasure toworkwithnearlyeverytopfitnessprofessionalinthebusiness,andasI say in each and every book I write—there’s no greater educationthanthat.

IalsowanttothankeveryoneatRodalewhogavemethechanceto show you that dumbbells truly have infinite possibilities: DavidZinczenko,ZacharySchisgal,CourtneyConroy,MitchMandel,SusanEugster,NancyBailey,KeithBiery,AmyKovalski,TroySchneider,Jessica Settle, Erik Nelson, Adrienne Bearden, Mark Sirinsky, andeveryone else who worked on this project. I’m sure that there areprobably a lot of behind-the-scenes people that I’m unaware of—becausealotofhandstakeoverafteritleavesmydesk—andifthat’syou,thankyouverymuch.

Finally, thanks, Dad. I’ve said it in other books and I’ll say itforever—thankyouforteachingmeaboutexercisewhenIwasyoung.Ifyouhadn’tsharedeverythingthatyouknewaboutfitnesswithme,IneverwouldhavebeenabletoshareeverythingIknowaboutfitnesswiththereadersinthisbook.

MyattMurphy

PARTONE

THETRUTHABOUTDUMBBELLS

One

TWOWEIGHTS…MANYOPTIONS!

“THEREARELITERALLYHUNDREDSofexercisesyoucandowithdumbbells!”Doesthatphrasesoundfamiliar?Itshould.Whetheryouarenew

to exercise or have been doing it for longer than your bodywouldcare to remember, you’ve probably heard at least one exerciseexpert—ifnothundreds—makethatexactpointwhenitcomestothebenefitsofthisincrediblyversatileexercisetool:thedumbbell.Well,Ihavesomethingtorevealtoyou.They’reallwrong.

That’s right. Every single expert, every single personal trainer,everysinglecoach,andeverysingleexercisephysiologistyou’veeverheardgoonrecordassayingthereareliterallyhundredsofexercisesyou can do with dumbbells wasn’t exactly being honest with you.That’s because there aren’t hundreds of exercises you can do withdumbbells.

Thereareexactly4,988exercises.And I should know because every single one of them is in this

book.That’s right. If you’ve bought this book, you have a decision to

makewhen it comes to exercise.To bemore accurate, you actuallyhave4,988decisionstomake.Becauseifyou’veeverbeenperplexedbywhattodowiththatoldpairofdumbbellsyouboughtalongtimeago—but haven’t been using lately—this bookwill show youmorewaystochallengeyourmusclesthanyou’dhonestlyeverneedinyourlifetime.

Sowhyareallthose“exerciseexperts”confusedabouthowmany

options are available to you? Who knows. Perhaps many of themdon’trealizethemselveshowmanyexercisesapairofdumbbellscanyield. Or perhaps they lack the know-how to devise that manyinterestingmuscle-buildingmoves.Ormaybeit’ssimplybecausetheyjustwouldn’t even knowwhere to begin trying to explain each andeveryvariationthat’spossible.Eitherthatortheirpublishertoldthemtheyhadno interest inprintinga2,000-page,20-poundbook—eventhoughitdoesn’trequireallthatspaceifyouorganizethemasIhaveinthisbook.Regardlessoftheirreasons,that’swhythisspecificbookaboutdumbbellsgivesyouanedgewhereotherssimplyfail.

THEMASTERMOVESThesecret tothisbookis in itsorder.You’ll learnhowtoperformaseriesof130basicdumbbellexercises,orwhatIcallMasterMoves.Theseparticularexercisesaresomeofthebestbasicexercisesyoucandowith apair of dumbbells. If you’ve ever trainedwithdumbbells,you’ll recognize someof them,whileothersmaybemoreadvancedthanyou’reusedto.

Afterthat,you’lllearnjusthoweasyitistoaddavariationtoanyoftheMasterMovestocreatehundredsand,ultimately,thousandsof“new” exercises that are eithermore effective,more challenging, ormost important, more interesting to your muscles. From that pointforward,you’llneverlookatasinglepairofdumbbellsagainwithoutthinking about how limitless their uses are. Finally, I’ll show youwaystotakethosethousandsofmovesandeasilyorganizethemintoexercise routines that match your personal fitness goals—nomatterwhattheyare.

GOBEYONDTHE4,988Aretherereally4,988exercisesyoucandowithdumbbells?Ihavetocome clean and tell you that 4,988 is actually incorrect. That’sbecause4,988wouldbeanunderstatement.Alloftheexercisesinthis

book canbe done eitherwith no additional equipment save a set ofdumbbellsorbyusingafewordinaryexerciseequipmentaccessorieslikeaweightbenchoraSwissball,forexample.IfIaddedotherless-common exercise equipment into the mix (such as cable pulleys,resistancecords,etc.),Icouldhaveshownyouevenmore.Butinsteadofmakingyouspendmoremoney, thisbook letsyoudoevenmorethan4,988exercisesbydoingwhatnootherexercisebookhaseverdonebefore—showingyouhowtomakeyourown.

BeforeIexplain,letmeaskyoutodosomethingfirst.Placeasetofdumbbellsdownbytheoutsidesofyourfeet—ifyoudon’thaveapair in front of you, just go through themotionswith an imaginarypair. (This is the only exercise in this book that’s strictly for yourbrain.) Now, bend down, grab a dumbbell in each hand, and standbackup—palmsfacingin.Curl thembothuptoyourshoulders,resttheendsof thedumbbellson the frontofyourshoulders, thensquatdown.Standbackup,thenpresstheweightsoveryourhead.Twisttotheleft,twisttotheright,thenlowertheweightsbackdowntoyourshoulders. Curl them back down until your arms are straight, thenplacethembackonthefloor.

Congratulations! Technically you’ve just worked almost everymajor muscle group in your body simultaneously—including yourlegs, back, butt, shoulders, triceps, biceps, and coremuscles—usingwhatIcallthe“MurphyMultilift.”Actually,thatmovehadnonameuntiljustnow.Bydefinition,it’sreallynothingmorethanaDeadlift/Hammer Curl/Front Squat/Shoulder Press/ Standing Oblique Twist,becausethosearethefiveexercisesIcombinedintoonemove.

The point? Many of the unique exercises you’ve read about inmagazinesorseenonTVarenothingmorethanexercisesyou’llfindin this book—merged together into one multistep exercise. That’swhy, in addition to the thousands ofmoves I’mabout to showyou,I’mgoingtorevealjusthoweasyitistocombinedumbbellexercisestocreatenewandinterestingonesallyourown.Theresultcreates:

Exercisestailor-madetomatchyourspecificexercisegoals.Exercisesthatcanbeaslongorasshortasyouneedthemtobe.Exercisesthathitallofthemusclesyouneedtotraininonetime-savingshot.

AndlestIforget,exercisesyoucannameafteryourself.Whynot?Afterall,youcreatedit,didn’tyou?

Nowlet’sgetstarted!

Two

WHYYOUNEEDDUMBBELLS

BEFOREISHOWYOU the thousandsofpossibleexercisesyoucandowithdumbbells,it’simportanttoknowtheeightmainreasonswhythey’reoneofthemostimportantpiecesofexerciseequipmentyoucouldeveruse.You see, maybe you bought a pair of dumbbells because they

were convenient or inexpensive, compared to a pricey gymmembership or those multipurposed home-gym contraptions theysell on late-night television for 60 easy payments of “insert yourlatestpaycheckhere___.”Butmostpeoplehavenoideahowmuchof an impact dumbbells actually make when it comes to how wellyourbodycanpotentially transformasa resultofexercise. In fact,thecheapest itemontheblockmayverywellbethemosteffectivewhenitcomestoyouroverallfitness.

DUMBBELLSGIVEYOUTHEMOSTVERSATILITYNowI’msureyou’re thinking,“All rightalready.Dumbbellsare theonlypiecesofexerciseequipmentI’lleverneed.Igetit!”Butitbearsrepeating because unlike most exercise-specific machines you mayseeingyms,whichcancostupwardof$500to$10,000andyetallowyou to do only as little asone single exercise on them, an ordinarypairofdumbbellsoffersyouthousands.

Eventhedumbbell’sclosestcounterpart—thebarbell—can’tofferas many options because most barbell exercises require you to useboth hands to handle the weight, which severely limits how manysingle-handed,seated,Swissball,andothercreativeexercisesyoucandowiththem.Whenyoudothemath,onepairofdumbbellscostsyoupennies per exercise, once you know all the exercises they offer, ofcourse.

DUMBBELLSKEEPYOURMUSCLESGUESSINGANDGROWINGBecause of all that versatility, your best bet for seeing consistentresults from exercise—for life—starts with investing in dumbbells.Doyourememberthefirsttimeyoueverdidsomethingthatrequiredyourundividedattention—likethedayyoucouldn’twaittolearnhowto drive, for example? Do you also remember how difficult it waswhenyoufirstgotbehindthewheel?Everypartofyourbodyfeltlikeitwasonedgeasyoutriedtofocusoneverything—yourdriving,yoursurroundings,theroad,etc.—allatonce!

After a while, the excitement of driving suddenly disappeared,didn’t it? After doing it over and over again, it suddenly becameeasier and easier to dowithout your ever realizing it.You probablydrive so instinctivelynow thatyoubarelydevoteone-tenthasmuchattention to it asyoudidon that very first day.That is exactlyhowyourmusclesreactwhentheyaregiventhesameexercisestodoeverysingleworkout.

Exercise physiologists, strength coaches, and other exerciseexperts all agree that your muscles adapt to an exercise quickly—usuallywithin performing the exercise four to six times.After that,they get bored and quickly learn how to do that exercise using lesseffort,lessenergy,andfewermusclefibers.Theunfortunateoutcome:You stop seeing results, nomatter how long you keep exercising—weeks,months,evenyears.That’s the reasonwhymostpeoplehitapeak where, all of a sudden, their bodies stop improving like theyoncedidwhentheyfirststartedanexerciseprogram.

Even the slightest change to an exercise can make a hugedifference that reminds your muscles to pay attention. Most homeexercisemachinesallowyoutodoanywherefrom12to50differentexercises, but unfortunately, once you’re throughwith those, there’sreally no room left to grow. The versatility of dumbbells, however,allows you to switch any overdone exercisewith hundreds of other

similar options that constantly challenge your muscles. Withthousandstochoosefrom,it’svirtuallyimpossibleforyourmusclestogetbored.

DUMBBELLSLEAVEYOUMOREELBOWROOMUnlessyouplanoninvestinginawideassortmentofdumbbellsofallweights and sizes, theseminimuscle builders generally take up farless space in your house than your average home gym. If even thatsounds too cumbersome, you can also opt for a pair of adjustabledumbbellsthatletyouaddorremoveweightplatestocreatewhateverloadyouneed.

There are also more space-friendly models—called selectorizedadjustabledumbbells—thatcanreducetheamountofspaceanentiresetofdumbbellsnormallytakesup.Thesetypesofdumbbellskeepalloftheweightplatesinoneconvenientspot—usuallyonasturdyrack—witheachplaterestinginsidetheotherlikeastackofcups.Thesefanciermodels let you add asmuch or as littleweight as you needwith just a change of a pin, a turn of a dial, or a press of a button(dependingonwhichtypeofselectorizeddumbbellsetyoubuy).I’llexplain the differences among all three styles inChapterThree, butregardlessofwhichtypeworksbestforyou,allthreearegreatbetsifyou like your home exercise convenientwhen you’re doing it—andoutofplainsightwhenyou’renot.

DUMBBELLSGIVEYOURARMSTHEIRINDEPENDENCEMost of the exercisemachines you’ll find in gyms andhealth clubsrequireyoutousebothhandstopushorpullaweightthiswayorthatway. Even a barbell still requires you to use both hands for nearlyevery exercise you can do with it. But how often do you ask yourarmstoperformthesametaskatthesametime?Maybethat’sthecasewhenyoupickupabox,forexample,buttherearevirtuallymillionsofdaily tasks—grabbingasuitcase, throwingaball,holdingachild,

pullingonastuckdoor,etc.—thathaveyouusingonearminsteadoftwo.That’swhatmakesdumbbellsidealforstrengtheningyourbodyinthesamewaythatyouuseitalldaylong.

Liftingdumbbellsallowsyoutodowhatexpertscall“unilateral”training.Inlayman’sterms,it’swhenyoutrainonelimb(anarmoraleg)ata time.Notonlydoes thisallowyouto trainyourmuscles inthewayyou typicallyuse themthroughout theday,but italsohelpsmake up for any imbalances youmay already have. You see, mostpeople have one arm—and one leg—that’s stronger than the other.Thatmaynotmeanmuchtoyou,butitmeansaworldofdifferencetoyour body. That’s because your muscles develop and grow to theirfullest potential only when they’re pushed beyond the stresses thatthey’reusedto.

Usingmachinesandbarbells—whichforceyou tousebotharmsatthesametime—canrobyourweakerarmofresultsbyhavingyourstronger arm do more of the work when you exercise. Conversely,your stronger arm can also get cheated out of results, especially ifyourweakerarmtiresoutfirstasyouexercise.Becausemachineandbarbell exercises require you to use both hands, your stronger armnever gets pushed hard enough to evoke as many muscle-buildingchanges,leavingitlessdevelopedthanitcouldbe.Thiseffectdoesn’tjustpertaintoarmexercisesbutallupper-bodyexercisesbecauseyouneed your arms to train your back, chest, and shoulders.Dumbbellsalloweacharmtoworkindependently—whenonearmgetstootired,theothercanusuallykeepgoing,dependingontheexercise.

DUMBBELLSIMPROVEYOUROVERALLBALANCESittingniceandcomfortablyinagymexercisemachinemayhelpyoufocusonnothingbutthemusclesyou’relookingtotrainwhenyouuseit, but it doesn’t teach those samemuscles toworkwith the rest ofyour body the way working out with dumbbells does. Yet anotheradvantagetousingapairofdumbbellstopulloffthesameexercises

instead.Throughouttheday,yourbodykeepsitselfbalancedbyrecruiting

additional mini-stabilizing muscles—otherwise known as yourproprioceptivemuscles.Theseare the littleneurologicalhelpers thatinstinctivelyreact toyourmovements24-7,makingtinyadjustmentstoyourposturecontinuously tokeepyourbody inperfectalignmentandinbalance.

Workingoutwithdumbbells—especiallywhenyouworkonearmorone legata time—overloadsyourproprioceptivemusclesas theytry to keep your body stable during many commonly unstableexercises.Thisleavesthemworkingjustashardasthemusclesyou’retrying to reshape and rebuild, improving your sense of balance andcoordinationnaturallyasasidebenefit.

This“extraeffort”yourbodyhastoexertusingdumbbells is themainreasonwhyyoucanneverseemtoliftasmuchweightusingtwodumbbellsasyoucanwhenusingabarbellor amachine.Butdon’tworry,becauseitdoesn’tmatterhowmuchweightyoulifttoexhaustyourmuscles;thepointistoexhaustthemsotheyrespondinturnbyimprovingthemselves—eitherbygettingstronger,bigger,leaner,etc.Dumbbells are equally effective at accomplishing that goal, withbetterbalancebeinganotherperkthat indirectlycomesalongfor theride.

DUMBBELLSOFFERASAFERWORKOUTSome people believe that dumbbells are the most unsafe piece ofequipmentfor lifting,andthatexpensivegymmachinesandbarbellsare easier to handle and can be grabbed at amoment’s notice by aspotter.However, the truth isdumbbellscanbe far safer foryou forseveralreasons.

AsImentioned,whileyoucan’tuseasmuchweightwhenusingdumbbellscomparedtodoingthesameexerciseonamachineorwithabarbell,yourbodystillseesthesamemuscle-buildingresults.From

asafetystandpoint,nothavingtouseasmuchweighttoexhaustyourmusclesmeans lesswear and tearonyourbody, especially foryourjointsandyourspine.

Machinesandbarbellsalsolimityourbody’srangeofmotionbyforcingyoutopushorpullalongaspecificpathway.Forexample,ifyou sat down at a machine, grabbed a pair of handles by yourshoulders, and pressed them upward, your muscles would have tomove the weight in the exact direction the handles require you tomovethem.Sitdownandgrababarbellandyouhavealittlebitmoreflexibility to adjust yourself by eithermoving your arms an inch ortwoeitherbackwardorforwardasyoupresstheweightup.However,yourhandsstillstayspacedthesamedistancefromeachotherasyoupressandlowerthebarbell.

Theproblemwith limitingyour rangeofmotion is that itcausesyourmusclesand joints towork the samewayoverandoveragain.This can make them more susceptible to repetitive-use injuries—nagging chronic issues caused by overusing certain parts of yourbody, especially the joints, for an extended period of time.Additionally, the angle of these kinds of exercises may not be onewhereyourbodyworksitsbest.

With dumbbells, you are able to adjust each arm individually,letting you bring theweights forward or backward and closer in orfartherapart.Thisallowsyoutonaturallyalignyourarmsasyouraiseand lower the weight. It also slightly changes where they arepositionedeachandeverytimeyouliftthem,minimizingtheamountofwearandtearonyourjoints.

Finally,dumbbellsletyoupushyourmusclestothelimitwithoutworryingifthere’saspotteraroundtorescueyoufromabarbellthat’stooheavyforyou.Doingshoulderpresses,benchpresses,squats,andthe other exercises you’ll find in this book using a barbell can betricky, especially if you find yourself too tired to complete arepetition.Butwithdumbbells,therearenobarstogettrappedunder.

Solongasyouhaveafloorthatcanhandletheshock,it’seasyenoughtodrop theweights ifyoufindyourself tooexhausted tocontrol theweightsproperly.

DUMBBELLSWORK-NOMATTERWHATYOURSIZEAsfancyasmanygymexercisemachinesmaybe,mostofthem—asIjustmentioned—forceyoutoworkwithinaspecificrangeofmotion.However,manyof themalso forceyou tograbhandlesor lie downand adjust footpads and backrests thatmay ormay not be the rightwidthforyourbodytype.

Whatmanypeopledon’tknowisthatmostmachinesarebuilt toaccommodate the average-size person.But if you’re either above orbelow average height, your arms or legs are longer or shorter thanaverage, or your shoulders are wider ormore narrow than average,you’re at a biomechanical disadvantagewhen youwork out on anymachine that doesn’t accommodate you. If you’ve ever used amachinethat“justdidn’tfeelascomfortableasitshouldhave,”oddsareyourrangeofmotionwasrestrictedbecauseofyourbodytype.

Eventhoughmostmachineshaveadjustableseats,armpads,andleverarmsthataimtomakethemmorecomfortabletouse,therearestilllimitstotheirrange,andsomemaynotfittheverysmallorverylargeperson.Withdumbbells,your sizedoesn’tmatterbecause theyallow you to work within your own natural range of motion witheverysingleexercise.

DUMBBELLSGIVEYOUANATHLETICEDGEFor all the reasons already discussed—better balance, more muscledevelopment,fewerinjuries—itshouldbeobviouswhytrainingwithdumbbells can naturally improve your sports performance—or yourperformance during almost any real-life activity you may findyourselfdoingwhereyoumaybeseekingimprovement.

Dumbbellscantakeyourperformancetoanotherlevelbyallowing

youtoperformexercisesthatconditionthemusclegroupsyouusetomakespecificmovementsyouoftenuseinyoursport.Dumbbellsareversatileenoughtousewhilemimickingmovementslikegolfswings,forexample,whereastryingtoperformthesameactionwithabarbellorexercisemachinecouldproveverydifficult.Forastrongerswingonthegolfcourseorinthebattingcages,pickingupadumbbellandperforming the same swing can train the exact muscles you usespecificallyfor thatmotion.Needmorestabilitymovingside to-sideonthetennisorbasketballcourts?Grabbingapairofdumbbellsandlunging across the floor the way you typically travel on the courtstrengthenstheexactmusclesthatyouusewhenperformingthatsamemotionwhenplayingyoursport.Inotherwords,withthethousandsofoptionsavailableforyoutotry,it’seasytofindtherightexercisesformimicking the movements where you need more strength and/orstability.You’llgainapowerfuledgeoveryourcompetition.

Three

HOWTO PICKTHE PERFECT SET TOMATCHYOURMUSCLES

YOU’RE READING A BOOK that offers you thousands ofexercises you can do with dumbbells. But no matter how muchusefulinformationisinsideit,it’sworthlesstoyourbodyifyoudon’thaveaccesstothesevaluablepiecesofequipmentinthefirstplace.The right set of dumbbells for you depends on your exerciseexperience,goals,andpreferences.Ifyou’reanewcomertoweighttraining,yourbestchoicewouldbe

a set that allows you to get results but doesn’t require a hugeinvestment.However, ifyou’vebeenweight trainingforawhileandgetting stronger each and every week, investing in dumbbellscapableoffulfillingyourneedsasyougetstrongerandrequiremoreweightisawisedecision.

Ifyoulackeventhesmallestamountofspacetostoreseveralsetsofdumbbells,optingforanadjustablepair thatallowsyoutoaddorremove weight to create several pairs in one may be a smart buy.However, if youhatehaving to changeweightplates constantly andwanttobeabletograbanysizedumbbellyoumayneedinaninstant—and have the room to house them—purchasing an entire rack ofdumbbellsthatrangeinweightmaybeyoursolution.

Everyone’s preferences are different. But I can tell you thatalthough it’s possible to do every exercise in this bookwith a lightpairofdumbbells, it’snotenough tohaveonlyonepair. Inorder togetyourmusclestorespondtoexercise,youhavetoplacethemundertherightamountofstress.Forsomemuscles—andcertainexercises—being able to achieve that may only take a pair of dumbbells thatweigh5pounds each.For othermuscles—andother exercises—that

may take a pair thatweighs 10pounds, or 20, or 30, or 40,etc. Soinvestinginafewdifferentsizesofdumbbellscanpreventyoufromever having to use a weight that’s not heavy enough to make yourmusclesrespondoronethat’snotlightenoughtoallowyoutodotheexercisesafelyandeffectively.

There are three styles of dumbbells you can choose from to getstarted.Dependingonhowmuchyou’rewillingtospend,howmuchroomyouhave,andhowpatientyouarewhenitcomestosettingupeach exercise in your workouts, you may prefer one type over theothers. Of course, if you already belong to a gym with a decentselection ofweights, you canmove on to Part Two and get started.However,itisvaluabletoreadontolearnhowafewotherpiecesofexercise equipment will add variety and muscular improvement toyourdumbbellexperience.

Here are the three styles of dumbbells you’ll see most often.You’llfindallthreetypesavailableinsportinggoodsstores,exerciseequipmentoutlets,andovertheInternet.

FIXED-WEIGHTDUMBBELLSJustas itsname implies, this styleofdumbbell isonesolidpieceofmetal thatweighs a certain amount.Unlike somedumbbells that letyou slide more weight on and off with weight plates, fixed-weightdumbbellsare theonesyou’remost likely tosee inhealthclubsandgyms,linedupontheirelongatedrackssomewhereonawallnexttoamirror.Strengths: Technically, these are themost convenient of the threetypes of dumbbells because you can just grabwhateverweight youneedtouseandgo.Insteadoffumblingwithcollarsandweightplatesor trying to do the math in your head, you’ll find that they areespeciallyhelpfulwhenyoumake themistakeofchoosingaweightthatmaybealittletooheavyortoolightandwanttoswitchweightsquickly.

Weaknesses:Ifyou’relookingtobeabletochoosefromdifferentsizesofweightsasyourmusclesget stronger,youneedvariety.Butvarietywithfixedweightscanbecostlyandcumbersomeforalotofpeople.Oneproblemwith fixeddumbbells is simplyhavingenoughspacetostorethemifyouhavemorethanafewsets(that’sifyoucanafford that many). Owning a set of dumbbells that range from 5poundsto50pounds(in5-poundincrements)cancostanywherefrom$300 to as high as$2,500, dependingonwhichbrand and typeyoubuy.And unless you find them aesthetically pleasing on your floor,you’ll also need a dumbbell rack—which can run you an additional$150to$250.

Thereasonfixed-weightdumbbellsrangeinpriceisbecausetheyalso range in the quality of materials. The cheapest brands aretypicallyunattractive, cast-ironweights that lookmore like concretethan actual metal. Some higher-priced ones have vinyl, rubber, orplasticwrappedaroundthemtomakethemlooknicerandkeepthemfrom making as much noise when you accidentally clank themtogether. The higher-end versions are usually made from polishedchrome.Thegoodnews is thatnomatterwhat typeyoucanafford,yourmuscleswon’t know the difference because to them,weight isweight. More expensive doesn’t mean better results—it just meanstheylooknicerwhenyou’renotusingthem.

PLATE-LOADEDADJUSTABLEDUMBBELLSThis style of dumbbell is basically two handles that let you add orremoveweight plates, depending on howmuchweight you need touse. Some versions hold the weight plates in place using clips andcollarsthatslideonandoffbysqueezingthem.Justbecarefulofthecheaper ones that require amini-wrench to loosen, as these tend tostripeasily,makingthecollarsuselessanddangerousovertime.Someversionsevenhaveendsonthehandlesgroovedlikeascrew,soyoucanplaceacollaronitandtwistitintoplaceonceyou’veaddedyour

weightplates.Youcanfindready-madesetsthatincludeapairofhandlesandan

assortmentofweightplates thatyoucansliponeasily.Theystartataround $60 to $80 for an 80-pound set (which lets you make twodumbbells that cangoup to40poundsorone thatweighsup to80pounds).Ifyouneedapairthat’sheavierthanthat,it’seasyenoughtobuyafewextraweightplatesasyouneedthem.Ifyou’rewillingtodole out the cash, there are versions out there—like Ironmaster’sQuick-LockDumbbellset,whichisa150-poundset—thatallowyouto build dumbbells ranging from 5 pounds to 75 pounds (averageprice:$430+).

You can also build your own set from scratch. The first thingyou’llneedisapairof“standardhandles,”whichcanrangeinpricefromanaverageof$10to$35.(Therearehigher-pricedversionsthathave a fewmorebells andwhistles like ergonomically shapedgripsand cushioned handles, for example.) These types of handles workwith standardweightplates—theones thathaveahole in thecenterthat’sabout1inchwide.Ifyouplanonusingheavyweights,youmaywant to shell out the extra money for a pair of “Olympic handles”instead, which costs between $80 and $100. This style of handleworks with Olympic-size plates—the style of weight plate with amuchlargerholethat’sabout2incheswide.

Thesecondthingyou’llneedaretheweightplates.Youcouldbuythemforbothstylesseparatelyatanymajorsportinggoodsstore.Butremember,you’llhavetobuyfourofwhateversizeplate(2.5pounds,5 pounds, 10 pounds, etc.) you decide on to create two equallyweighted dumbbells—one of each plate on either side equals twoplates.Twodumbbellstotalequalsfourplates!Forstandard-sizeandOlympic-size plates, the prices can range starting at 49 cents perpoundandup.

The last thing you’ll need are the collars that go on the ends ofeach bar to hold the weights in place. There are different styles of

collars (if you’re wondering why the prices range, that’s becauseOlympiccollarsaremoreexpensivethanstandardcollars):

Springcollars. They look like oversize paper clips, but thesesteel springs widen when you squeeze their ends and tightenwhen you let them go, making them easy to take on and offquickly(range$4to$15apair).Clampcollars.Slidethemon,thenturntheattachedhandleonitssideandthecollarlocksintoplace($20to$30apair).Quicklee collars. These collars slide right onto the bars andautomatically lock inplace.Releasing themonly takespinchingthemwithtwofingers($12to$45apair).Spinlockcollars.Thesetypesofcollarsslipon,thenyoutwistoneortwoscrewstotightenthemtothebar($15to$25apair).Screw-oncollars.Eachcollarhasabolton the side.Usingamini-wrench,youturntheboltsothattheendpressesintothebar,keepingitfirmlyinplace($3to$25apair).

Strengths: Because you can essentially change the dumbbell toweighwhateveryouneeditto,thisoptioncanbecheaperthanhavingtobuyapairofweights forevery sizeyouplan touse. Ifyouhaveenough weight plates to make a pair of 50-pound dumbbells, youessentially have enough to make 8 to 10 different-size dumbbells.Theyalsotakeuplessspacethananentirerackofdumbbells.

Weaknesses: Using an adjustable dumbbell when lifting heavyweightscanbeabitunwieldybecauseweightplatesarelongandthinand the heavier they are, the longer they are. Adding largerweightplates can make adjustable dumbbells too big so they aren’t ascomfortabletouseforcertainexercises.

The biggest disadvantage, however, is having to constantlydismantleeachdumbbelleverytimeyouneedtochangeitssize.Thiscanbeespecially frustratingwhenyou’redoingaseriesofexercises

inarowthatrequiredifferent-sizeweights.

SELECTORIZEDADJUSTABLEDUMBBELLSThisnewgenerationofdumbbellstartedbackin1991withaproductcalledthePowerBlock,andhasevolvedconsiderablysincethattime.To put it simply, this unique type of dumbbell lets you “select” theamountofweightyouwouldliketousebeforeyoupickitup.Aseriesofnarrowweightplatesall rest insideeachotheralongeachhandle.Settheweightyouwanttousebyeitherturningadial,movingapin,etc.—eachbrandusesadifferentmethodtochangetheweight—thensimply pick up the dumbbell. It attaches only the amount ofweightplatesnecessary,whiletheunusedplatesstayintherack,lettingyouaddfrom5poundstoashighas130poundsperdumbbell(dependingonthemodel).

Tokeeptheinformationinthisbookasrelevantyearsfromnowasitistoday,Iwon’tgettoospecificwithcompaniesandtheirproducts,but thereareafewthathavebeenaroundlongenoughto justify theassumptionthatthey’llbearoundtomorrow.

BowflexSelectTechDumbbellsThesesleekselectorizeddumbbellsletyouchangetheirweightusinga selector dial. Their version lets you adjust from 5 pounds to 52.5pounds and retails for $399 (stand not included).(www.bowflexselecttech.com)

PowerBlockThe originators of selectorized dumbbells have up to eight differentmodels now, with sets that go up to 21 pounds each ($129) to 45poundseach($250)toashighas130poundseach($850).Allittakesto change theweight is pullingout its selector pin,moving it up ordownontheweightstack—dependingonhowmanyplatesyouwanttoadd—thenplacingthepinbackintolocktheweightsinplace—just

likeusingaweightstackmachineinagym.(www.powerblock.com)

Strengths:Thisuniquestyleofdumbbellcombinesthespace-savingfreedomofadjustabledumbbellswithoutanyoftheinconvenience—sinceittakesonlysecondstochangetheweightload.

Weaknesses: Its only major disadvantage: price. If you’re juststartingtoweighttrain,youmaynotbepreparedtoinvestthatmuchmoney,whereaswithfixeddumbbellsoranadjustablesetthatyoucanmake yourself, it’s easier to buy what you need for cheaper—untilyourmusclesdemandalittlebitmoreweightdowntheroad.

TheOtherToolsoftheTradeNowthatyou’vepickedyourweights,thereareafewotherpiecesof equipment you might consider purchasing. I know I told youthat there are at least 4,988 possible dumbbell exercises in thisbook,butnotallofthemcanbedoneusingjustdumbbells.Tobefair,thisishowallthemovesbreakdown—dependingonwhatyouhaveaccesstoorfeellikeaddingtoyourpersonalhomegym.

Ifyouhaveonlyapairofdumbbells,youcando1,539moves!Ifyouhavedumbbellsandachair,youcando2,169moves!If you have dumbbells and a flat bench, you can do 2,624moves!Ifyouhavedumbbellsandaninclinebench,youcando3,482moves!Ifyouhavedumbbellsandadeclinebench,youcando2,799moves!If youhavedumbbellsandan incline/declinebench,youcando3,657moves!If you have dumbbells and a Swiss ball, you can do 2,644moves!Ifyouhavedumbbellsandapreachercurlbench,youcando1,611moves!

(Did you add up all these numbers and wonder why the totalnumberishigherthanthefinalnumberIgaveyouearlier?That’sbecausecertainpiecesofequipmentaremoreversatileandcanbeusedtoperformotherexercisesthatmayrequireadifferentpieceof equipment. For example, if you have an incline bench, mostrecline into a flat position, which lets you also perform anyexerciseinthebookthatrequireseitheraflatbenchorachair.)

FLATBENCHBENEFITSNothingbeatsthesupportofaqualityflatbench.Youcansitonit,lie on it, even stand on it if necessary, which trustme you will,especiallyifyouplanontryingeveryexerciseinthisbook.Beingableto liebackonthebenchalsoallowsyouto loweryourarmsand elbowsbelow your torso. Thiswidens your rangeofmotionformanymoves,whichforcesmoreofyourmusclestoworkthantryingtheexercisesimplylyingflatonthefloor.

INCLINE-DECLINEBENEFITSAnormal flatbenchkeepsyourshoulders in linewithyourwaistasyouexercise,whichisstillveryeffectivebutcanbelimitingtoyourbody.Theonlywaytoforgeaphysiquethatlooksgreatfromevery possible angle requires working your muscles from everypossibleangle.That’swhy lyingonan inclinebench(whereyourshouldersareaboveyourwaist)oronadeclinebench(whereyourshouldersarebelowyourwaist)canaddsignificantadvantages—andangles—toyourworkouts.Justplacingyourbodyatanangleafewdegreesofffromwhat

it’s used to can switch which muscle fibers you fire as youexercise. It’s a perk most intermediate exercisers rely on whenworking their chests, but these benches can help you intensifyyour workouts for any muscle group that uses exercises thatrequirelyingonabench.

SWISSBALLBENEFITSThis unisex piece of fitness equipment is more than just someoversize inflatable ball. It’s round and squishy for a reason.Whetheryousiton it, lieonyourbelly,or lieflatonyourback, it

forcesyourbodytospendmoreenergy,coordination,andcalories(not many, but a few) just to keep you from rolling off. It alsoteachesthemusclesyou’retraining—dependingontheexercise—to work with all the tiny stabilizing muscles and microscopicnervesresponsibleforkeepingyourbodybalancedeverywakingmoment of your day. That’s why adding a Swiss ball to certainexercises can bring an extra stability advantage, if you’re moreperformance-minded.However,ifoverallsizeandstrengthisyourgoal,kicktheballin

the corner. Sticking with exercises that aren’t as challenging toyouroverallbalanceismuchbetterforhelpingyoufocusallyourenergyon themusclesyou’re trying toshapeandbuild—insteadof sharing that effort with other supportive muscles that areworkinghardtryingtokeepyoufromfallingover.

PREACHERCURLBENCHI mention this piece of equipment here because one series ofMasterMoves(thePreacherCurl) isnamedafterit.Thisspecialtybenchletsyousitdownandrestyourupperarmsovertopthepadattached in front. This positions your arms at an angle, whichmakesithardertocheatusingyourbackmusclesormomentum,somoreeffortisdirectedontoyourbicepsasyoucurl.Butdon’tworryifyoudon’thaveone,ordon’thaveaccesstoitinyourgym.I have six other ways you can perform the move without apreachercurlbench,alongwithmanyothervariationsyoucantrywithallsixtocreateevenmoreuniquedumbbellexercises.

PARTTWO

THEMASTERMOVES

Four

GETTINGSTARTED

TOO MANY EXERCISE BOOKS make working out moreconfusingthanitreallyhastobe.Thisbookmaycontain4,988exercises,butbynomeansdoyou

haveto try themall.Allyoureallyneed todo tobuild leanmuscle,lose weight, and create that sculpted, chiseled look you’ve beenstriving for are the main exercises—known here simply as theMasterMoves. These are the exercises that start each and everysectioninthenextchapter.They’realsotheexercisesrecommendedinalloftheroutinesinthebackofthisbook.

Still,it’snicetoknowthatyouhaveaccesstothousandsofotherexercises, if and when your mind and muscles decide they need achangeofpace.That’swhyafteryoulearnthesebasicMasterMoves,you’ll learnsimpleways tospiceeachof themupwitha fewsubtletweaks. Bymaking these changes, you’ll stimulate yourmuscles indifferentwayssotheycontinuetogrowanddevelopinthewayyou’retraining for them. Which changes and tweaks you make will alldependonyourlevelofexerciseexperience.

HOWITALLBREAKSDOWNThat’s a lot of exercises to describe, isn’t it? In fact, you probablyhaveaboutasmuchinterestinreading4,988exercisedescriptionsasIhad inwriting them. That’swhy this book uses a special system tomaximizethevolumeofmovesinsideit—withoutwastingyourtime.A system that shows you themost effective dumbbell exercises forreshapingyourbodyfirst,thenteachesyouhowtomultiplythemintothousandsofexercises tomatchwhateverfitnessgoalyoumayhave—nomatterwhatyourcurrentfitnesslevelmaybe.

STAGEONE:SAYHELLOTOTHEMASTERMOVESIn each section of the next chapter, you’ll find a series of basicdumbbell exercises. These “MasterMoves” are versions of specificbasicexercises,suchasshoulderpresses,chestpresses,bicepscurls,andbackrows,forexample.Theseare theunderpinningsofmostofthethousandsofexercisesyou’lllearnaboutinthisbook.

Most experts would agree that you could easily build the bodyyou’vealwayswanted—andkeepitthatwayfortherestofyourlife—usingnothingbuttheseclassic,tried-and-trueexercises.Theymaynotseemasexcitingwhenyou’redoingthem,buttoyourbody,theyare thebestways to stressyourmuscles and stimulate theirgrowth.Butsincevariety is thespiceof life,sometimes theseMasterMovesneeda little tweakhereor a subtle change there tobreathenew lifeintoanoldroutine.That’swherethenextstagetakesover.

STAGETWO:GETREADYTO“MULTIPLYYOURMOVES!”After each group of Master Moves, you’ll find a section called“MultiplyYourMoves!”IftheMasterMovesarethemainingredientsof your workout, the tweaks and tips in this section should beconsideredthespicesyouaddtoampuptheflavorofyourworkout.This is also where I start showing you how to take these MasterMovesandturnthemintothousandsofdifferentvariations.

BeforeyoustartusinganyofthesetweaksandtipsonanyoftheMasterMoves,youshouldalreadybefamiliarwithallofthestepsofwhicheverMasterMoveyou’relookingtoupgrade.You’llstillusethesamestepsaswhicheverMasterMoveyou’relookingtotweak—butreplace whichever step is recommended in this section to create avariationofit—thenperformtheexerciseasusual.

Sowhywouldyouwanttocreatethousandsofotherexercises—especially if the Master Moves I’m about to show you are soeffective? Well, having thousands of different exercises to choosefrom is thebestway tobeat exerciseboredomandmake aworkout

seem fresh again. All it takes is a twist of the wrist or doing theexerciseunilaterally togetawholedifferentexperience fromanyofthe Master Moves. In fact, recalibrating the Master Moves with asimple tweakcanproduceabetteroverall resultby targetingmusclefibersthatwouldotherwiseneverbeactivated.Thesetweakscanevenadd a benefit or two you may not expect, such as training certainmusclegroupstoworktogethersoyousimultaneouslyimproveyoursenseofbalanceandcorestrengthasyoubuildmuscleandburnfat.

BONUSEXERCISES:COMBINEANDCONQUERLast, but certainly not least, many sections also have a handful ofexercisesat theendthatofferaninnovativetwist.TheycombinetheMasterMoveofthatsectionwitheitheraMasterMovefromanothersection or an entirely different exercise altogether. These “multistepcombination exercises” not only allowyou to train themuscles youtypicallytargetwhenyouperformthatparticularMasterMoveanditsvariationsbut also allowyou to trainothermuscles thatneverget aworkout otherwise. This can help you save time by training moremusclescollectively—insteadofseparately.

If you’re wondering if any of the tips in the “Multiply YourMoves!”sectionwillworkonthesecombinationexercises,theanswerismaybe. If there is away to incorporate any, Iwill let you know.Otherwise,simplyperformtheexerciseasdescribedanddon’tgettoocreative or you’ll run the risk of injury. (Note: I personallyrecommend that you be at a level in your training where you’realready using some of the intermediate exercises in your routinesbeforeattemptingcombinationexercisesbecausemanyrequireamoreadvanceddegreeofcoordination.)

THELEVELSOFINTENSITYHowwillyouknowwhichMasterMovesandvariationsarerightforyou? Easy, since both are divided into four categories: beginner,

intermediate, intermediate “plus,” and advanced. I recommend thatyou start experimenting with the beginner Master Moves andvariationsfirst, thendecideasyougo ifyou’reready to trysomeofthe more advanced Master Moves and variations, based on thefollowingcriteria.

BeginnerIfyou’rejuststartingtousedumbbellsforthefirsttime—orit’sbeenatleast6monthssinceyou’veweight-trainedandyou’rejustgettingbackinthegame—thesearetheexercisesandvariationsdesignedforyou.

Some people hate thinking of themselves as beginners andimmediately skip anything related to the word, but remember this:Just because these exercises and variations are recommended for“beginners”doesn’tmean theyare inanyway the least effectiveortheeasiesttodo.Infact,manyofthebeginnerexercisesaresomeofthemorechallengingexercisesinthisbook.

That’s because many of them are the basic moves that areconsidered to be the most efficient exercises for building qualitymuscle. Without a foundation, there is no house. Each of thesebeginningexercisesislikethesupportbeamyourbodyneedstohaveinplaceifyourintentionistorebuildyourselfandyourmuscles.Sotakethemseriously—andusethemoften—untilyouneedtoampupyourroutine,ofcourse.

IntermediateOnceyoufeelexperiencedenoughusingthebeginnerMasterMovesand variations—which can take between 1 and 4 months ofcontinuous training, depending on how often you exercise and howquicklyyourmusclesadapttousingthebeginnerexercises—youcanstart adding a few intermediate exercises and variations to yourrepertoire.

Someof theMasterMoves in this category change the angle ofyourbodyduringtheexercise.Thisredirectsattentiontoothermusclefibers within the same muscles you’re trying to shape for betteroverallresults.Otherexercisesinthiscategoryallowyoutositdownor kneel, which allows you to concentrate on the muscles you’retryingtoworkinsteadofspendingenergyandeffortmaintainingyourpostureandbalance.Regardlessofwhichintermediateexercisesyouchoose,yourmuscleswillappreciatethem.Addingthesemovesintothemixhelpsyoutraineachmusclemorethoroughlyforresultsyou’llseefromeveryangle.

Intermediate“Plus”The more experience you have with the beginner and intermediateMasterMovesandvariations,theeasieritshouldbetoperformallofthemflawlessly.Ifyou’reatthatstage—andyou’llknowwhenyou’reready—you’reprobablyinneedofafewexercisesthatcankeepyourworkoutsfromfeelinglikethesame-old,same-old.That’swheretheseintermediate“plus”MasterMovesandvariationscanhelp.

Alloftheintermediate“plus”movesandvariationsaretheperfectchange-uptoanyroutinebecausetheyallrequireatleastoneofthesethreefactors(ifnotallthree):

ExperienceConcentrationCoordination

Tobehonest,youmayneverneedtouseanyintermediate“plus”exercises and variations because, quite frankly, the beginner andintermediate versions aremuch better if you’re looking for the bestdevelopment of size, shape, and strength. But these more intricatemoves require more concentration as well as increased effort fromyourmuscles inorder topull themoff,whichmakes them ideal forthoseexerciserslookingforanathleticorperformanceedge.Evenif

you’re not an athlete, but you’re experienced enough to use them,these more-complexmoves can be a refreshing change-up for yourmuscleswhentheyneedanewreasontostartgrowingagain.

AdvancedYou’llfindonlyafewexercisesandvariationsmarked“advanced”inthis book. That’s because I believe the word advanced should beattachedonly toexercisesseasonedexercisers—exerciserswhohavebeenliftingweightssafelyforalongtime—shouldtry.

Frankly, the people with the best-looking bodies out there—includingmanyofthemodels,athletes,andcelebritiesyoumaywishyour body resembled—most likely built their impressive physiquesusing nothing more than beginner/intermediate exercises. Just likeIntermediate“Plus”exercises,theadvancedmovesI’veplacedinthisbook are for those looking for an athletic edge or for something tomakeexercisemoreinterestingagain.Butrememberthis:

Too many books allow their readers to “level up” and callthemselves advanced after 6 months of training, then suggestexercises that their readersmay not necessarily be ready to do.Myaiminsayingthis is tohelpyouavoidgettinghurt tryingsomethingyou’re curious about but might not be conditioned enough to do.That’swhyI’vereservedthistermforMasterMoves—andvariations—that require a certain amount of exercise experience and yourundivided attention when performing them. Without either, theseeffectiveyetdifficultmovescould increaseyourriskof injury ifnotdone properly.All of themoves under this heading in the book areattainable but should be attempted only when you’ve spent enoughtimeexperimentingwiththerestoftheMasterMovesandvariationsinthisbook.

Don’tworry—you’llgettheresoonenough.

Five

EVERYTHINGINTHE“RIGHT”ORDER

HERE IT IS.Thechapter thatprettymuchmakesup thebulkofthebook.Andifyouusethisbookcorrectly,it’salsothechapterthatconsistsofthebulkofexercisesyou’llbeusingforalifetime.Findingtheexercisesyouneedinabookofthousandsmayseemlikemoreofachallengethandoingtheexercisesthemselves.That’swhythisparticularbookisarrangedinawaythatmakesnavigatingthroughitabiteasierthanmost.

MUSCLESINTHE“RIGHT”ORDERInthebacksectionofthisbook,you’llbeinstructedwhichexercisesto do, depending on which routine you decide to use. But noteveryonefollowsthebest-laidplans.Ifullyexpectyoutoeventuallygooffonyourownonedayanddesignyourownworkouts instead.That’swhythisbookisarrangedsoyoucanfindthoseexerciseswhenyouneedthemnow—andwhenyou’llneedthemlater.

Manyfitnessbooksarrangeexercisesaccordingtowhichmusclestheywork.Theproblem is after that, they simplyplace exercises inorder of the most popular moves in the beginning with the leastfavoriteexercisesfollowingupthelead.Thisarrangementcanmakeittricky, if not impossible, to find exercise descriptions quickly. Theyalso tend toarrange themusclesections inorder fromlargermusclegroups to smallermusclegroups (chest, back, legs, shoulders, arms,andabs)insteadofmakingiteasierforthereaderbyplacingtheminalphabeticalorder(abs,arms,back,chest,legs,andshoulders).

EXERCISESINTHERIGHTORDERThis book also arranges exercises according to whichmuscles they

work,butinsteadofthrowingthemineachcategoryrandomly,they’reinalphabeticalorder.Forexample,thereare24basicwaysyoucandoabicepscurlinthisbook—eachdifferentthanthenext—buttheycanall be found under the “biceps curl” section, arranged according totheirskilllevel.Withineachdifficultylevel,theyarealsoarrangedinalphabeticalorder,makingthemmucheasiertofind.Eventhetweakswithin the “Multiply Your Moves!” section are arranged inalphabetical order—making this a much smarter, faster approach tochoosingtheexercisesyou’relookingfor.

THEMAINEXERCISESManyexercises are surprisingly similar to eachother,which iswhyI’vearrangedthemingroups,accordingtowhicheverbasicexercise.Themaincategoriesofbasicexercisesyou’llfindinthisbookareasfollows:

BACKROW(worksyourupperandlowerback)BENT-OVERRAISE (worksyourposteriordeltoids—thebackofyourshoulders)BICEPSCURL(worksyourbiceps—thefrontofyourarms—aswellasyourforearms)CALFRAISE(worksyourlowerlegs)CHESTFLY (worksyourchestandanteriordeltoids—thefrontofyourshoulders)CHESTPRESS(worksyourchest,shoulders,andtriceps)CRUNCH (works your rectus abdominis—otherwise known asyourabs)DEADLIFT (works your entire back, legs, calves, abs, andgluteul muscles—otherwise known as your glutes or buttmuscles)FRONTRAISE(worksyouranteriordeltoids)

KICKBACK(worksyourtriceps—thebackofyourarms)LUNGE(worksyourlegs,glutes,andcalves)LYINGEXTENSION(worksyourtriceps)PREACHERCURL(worksyourbicepsandforearms)PULLOVER (works your lower chest, triceps, and upper back,primarilythelatissimusdorsi—themusclesthatmakeupthesidesofyourback)SHOULDERPRESS(worksyourshouldersandtriceps)SHRUG (works your upper back and trapezius muscles—theoneslocatedbetweenyourshouldersandyourneck)SIDERAISE (works your medial deltoids—the sides of yourshoulders)SQUAT(worksyourlegs,glutes,andcalves)TRICEPSEXTENSION(worksyourtriceps)

EXTRAMOVESINTHERIGHTORDERAt the very end of each muscle group category, you’ll find anadditionalassortmentofexercises.Thesemovesarejustasimportantasthemaincategoriesofexercisesthatprecedethem.However,theseexercises are more unique in their execution, which makes themimpossible to place into any of the main groups I just mentioned.That’swhythey’vebeengivenasubsectionalltheirownattheendofeachmusclegroupsection,arrangedinalphabeticalorder,ofcourse.

SOMEFINALPOINTSTOKNOW

Where’stheWord“Dumbbell”?

Becauseeverysingleexerciseinthisbookinvolvesusingadumbbellortwo,youwon’tfindtheworddumbbellinanyoftheexercisetitles.

A “dumbbell biceps curl” is simply called a “biceps curl,” a“dumbbell triceps extension” is simply called a “triceps extension,”andsoon,leavingmorewordstospendonevenmorevariationsandexercises.

WhenISay“Light”Dumbbell,IMeanThis…In some exercises I will tell you to grab a “light” or “very light”dumbbell, insteadofsayingtosimplygrab“adumbbell.”Whenyousee that in the exercise descriptions, try the exercise first with adumbbellthat’saround1to3poundstostart.Ifthat’stoolight,raisetheweightinincrementsof1to2.5poundsandtryagain.

The reason you’re asked to use a lighter weight than usual istypicallybecausethesmallermusclesyou’reworkingmaynotrequirethatmuchweighttotrain.Butremember:JustbecauseIwantyoutouse a light dumbbell doesn’t mean it shouldn’t be heavy enough toexhaustyourmusclesbytheendofyourset.

WhenISay“Heavy”Dumbbell,IMeanThis…Afewexercisesmayinstructyoutograba“heavy”dumbbellorapairof heavy dumbbells. If you’re not training for strength or you’reconcernedaboutusingheavierweightsbecauseofsafetyreasons,putyourfears torest.Mostof theexercisesrequiringheavierdumbbellsin thisbookareeithermoves that require little rangeofmotion—sothere’s no danger to handling a heavierweight—or exerciseswhereyou’llbeusingmoremultiplemusclestoperformtheexercise(sotheworkloadgetsdivided,trustme).

When you see that in the exercise descriptions, try the exercisefirst with a dumbbell that’s a size you feel safe with. If it doesn’texhaust yourmuscleswithin the required amount of repetitions, tryincreasing theweight by 2.5 to 5 pounds and try again. Eventually,you’llfigureoutwhatweightisheavyenoughtobeconsideredheavyforyouforthatparticularexercise.

TheMainCategories

ABSBasicCrunchAdditionalabsexercises

ARMSBicepsCurlKickbackLyingExtensionPreacherCurlTricepsExtensionAdditionalarmexercises

BACKBackRowDeadliftPulloverShrugAdditionalbackexercises

CHESTChestFlyChestPressAdditionalchestexercises

LEGSCalfRaiseLungeSquatAdditionallegexercises

SHOULDERSBent-OverRaiseFrontRaiseShoulderPressSideRaiseAdditionalshoulderexercises

EXERCISESFORYOUR

ABS

CRUNCHThisbasicexercisestrengthensandtonestherectusabdominis,oneofthe four muscle groups that compose your abdominals. However,performing this exercise in different ways can also target the otherthreemusclegroups—yourexternalandinternalobliques,aswellasthetransverseabdominis.Note:Althoughthebasicwaytoperformacrunch iswithoutweights, this book is—after all—about dumbbells,so all of the versions you’ll find in this section use one or twodumbbellsinvariousinnovativeways.

BasicCrunch(WORKSUPPERABS)1. Lie flat on your back on amat or carpeted surfacewith your kneesbentandfeetflatonthefloor.

2.Grabalightdumbbellwithbothhandsbyitsendsandrest itonyourchestwith your elbowsstickingout to the sidesand your hands facingeachother.

3. Holding the dumbbell in place, slowly curl your head then yourshouldersoff thefloor,usingyourabs—notmomentum—asthecatalystforthemovement.

4.Loweryourselfbackdown.

BEGINNERMOVES:CRUNCH

ReverseCrunch(WORKSLOWERABS)1. Lie flat on your back on amat or carpeted surfacewith your kneesbent, feet flat on the floor. Place a light dumbbell between your thighsrightbetweenyourkneesandsqueezesoitstaysinplacethroughouttheexercise.

2.Stretchyourarmsouttoyoursides—palmsdown—forsupport.

3.Holdingthedumbbellinplace,slowlycurlyourkneesuptoyourchest,thenloweryourlegsbackdown.

INTERMEDIATEMOVES:CRUNCH

CycleCrunch(WORKSUPPERANDLOWERABS)1. Lie flatonyourback—onamator carpetedsurface—withyour legsbent,feetflatonthefloor.

2.Grabalightdumbbellwithbothhandsbyitsendsandrest itonyourchest—withyourelbowsouttothesides.

3.Holdingthedumbbellinplace,slowlycurlyourheadandshouldersoffthefloorandstayinthiselevatedposition.

4.Slowlypullyourleftkneeintowardyourchestasyouextendyourrightlegstraightout.Yourrightfootshouldbesuspendedabout1to2inchesoffthefloor.

5.Reversethemotionbyextendingyourleft legasyouslowlypullyourright knee in toward your chest.Continue alternating between your leftandrightlegthroughouttheexercise.

DoubleCrunch(WORKSUPPERANDLOWERABS)1. Lie flat on your back on amat or carpeted surfacewith your kneesbent,feetflatonthefloor.Placealightdumbbellbetweenyourthighs—rightaboveyourknees—andsqueeze it so it stays inplace throughouttheexercise.

2.Grabanotherlightdumbbellwithbothhandsbyitsendsandrestitonyourchest—withyourelbowsouttothesides.

3.Holding thedumbbells inplace,slowlycurlyourheadandshouldersoffthefloorasyousimultaneouslycurlyourkneesuptoyourchest.

4.Pauseatthetop,thenloweryourselfbackdown.

INTERMEDIATE“PLUS”MOVES:CRUNCH

Straight-LegCrunch(WORKSUPPERANDLOWERABS)1. Lie flat on your backonamat or carpeted surfaceandextend yourlegsupsothatyourheelsarepointingtotheceiling.

2.Graba lightdumbbellwithbothhandsby itsendsandtuck it toyourchest—elbowsouttothesides.

3.Keepingyourlegsstraight,slowlycurlyourheadandshouldersoffthefloor.

4.Slowlyloweryourselfbackdown.

Swiss-BallCrunch(WORKSLOWERABS)1.Liebackon topofaSwissballwithyourhead,shoulders,andbackrestingontheball’ssurface—legsbent,feetflatonthefloor.

2.Graba lightdumbbellwithbothhandsby itsendsandtuck it toyourchest—elbowsouttothesides.

3.Keeping thedumbbell held to your chest, slowly curl your shouldersandupperbackupofftheballwhileconcentratingonsteadyingtheballasyougo.

4.Slowlyloweryourselfbackdown.

MultiplyYourMoves!BeginnerRotateYourKnees (creates2 “new”moves!)Every timeyoucurl yourkneestoyourchest,pauseatthetop,thenbendslightlyatthewaistandrotateyourkneesafewinchestotheleft,thenrotateafewinchestotheright.Bringyourkneesbacktocenterandlowerthembackdown.

TwistLeft-TwistRight(creates4“new”moves!)Insteadofcurlingyourshouldersandupperbackforward—upanddown—trytwistingtotheleftat the topof themove.Loweryourselfbackdown, then liftand twist totherightforthenextrepetition.Continuetoalternatefromlefttorightforthedurationoftheexercise.

MultiplyYourMoves!IntermediatePress the Weight (creates 4 “new” moves!) Instead of keeping theweightheldtoyourchestasyoucurlupanddown,extendyourarmsasyou curl up and raise theweight straight above you. As you curl backdown,pulltheweightbackintoyourchest.

Extend Your Arms (creates 5 “new” moves!) Instead of keeping theweightheldtoyourchest,extendyourarmsstraightupsothattheweightisheldaboveyou.Then,keepthemextendedaboveyouasyoucrunch.

MultiplyYourMoves!Intermediate“Plus”FeetElevated(creates3“new”moves!)Insteadofkeepingyourfeetflaton the floor—or touching thembackdown if you’re doingany variationwhereyouraisethemoff thefloor—trysuspendingtheman inchoff thefloor. This keeps continuous tension on the lower portion of your absthroughouttheentireexercise.

Sweep Your Arms (creates 4 “new” moves!) Instead of holding theweighttoyourchest,holdtheweightbyitsends.Extendyourarmsbackbehindyourheadbeforeyoubegintheexercisesothatyourupperarmsareflushwithyourears.Asyoucrunch,slowlysweepyourarmsforward—elbowsunlocked—sotheweightendsupdirectlyaboveyouatthetopofthemove.Asyoucrunchbackdown,sweepthedumbbellbackdown

behindyourheadtothestartingposition.

CombineandConquer!

PressCrunch(WORKSTHECHESTANDABS)1. Lie flaton the floorwithyour legsbent, feet flaton the floor.Holdadumbbellineachhandandplacethemalongthesidesofyourchest.

2.Holdingtheweights inplace,slowlycurlyourheadandshouldersoffthefloor.

3.Loweryourselfbackdowntothefloor,thenpullyourkneesuptowardyourchest.Simultaneouslypresstheweightsupaboveyou.

4.Lowertheweightsbackdownasyouloweryourlegsbacktothefloor.

ADDITIONALABDOMINALEXERCISES

DumbbellLegLift

(WORKSTHELOWERABS)1. Lie flat on your backwith your legs straight. Place a light dumbbellbetweenyourfeet(oneendofthedumbbellshouldrestonthetopofyourfeetwith theotherendtouchingthefloor).Tuckyourhandsunderneathyourbuttocks,palmsfacingdown.

2.Keepingyourlegstogetherandyourtorsoflatonthefloor,slowlyraisebothlegsupuntilyourheelsareabout12to18inchesofftheground.

3. Pause, then slowly lower your legs back down, stopping before theweighttouchesthefloor.

BEGINNERMOVES:ADDITIONALABS

StandingSideBend(WORKSTHEOBLIQUES)1.Standstraightwithadumbbell ineachhand,armsdownalongyoursides.

2. Keeping your arms straight, slowly bend to the right as far as youcomfortablycan.

3.Returntoanuprightposition,thenbendtotheleft.

INTERMEDIATEMOVES:ADDITIONALABS

Scissor-KickCrunch(WORKSYOURUPPERANDLOWERABS)1.Lieflatonyourbackwithyourlegsstraight—feettogether—andraiseyourheelsaninchoffthefloor.Grabalightdumbbellwithbothhandsbyitsendsandrestitonyourchestwithyourelbowsouttothesides.

2.Slowlycurlyourshouldersupoffthefloorandholdthisposition.3. Next, cross your left leg under your right, then alternate bymovingyourrightlegunderyourleftlegandholdthatposition.

4.Slowlyloweryourtorsobackdowntothefloor.

WeightedChop(WORKSTHEABS,SHOULDERS,ANDLOWERBACK)1. Stand straight with your feet shoulder-width apart and hold a lightdumbbellwithbothhandsaroundthehandlelikeabaseballbat.Twistingatyourwaist,turntoyourrightandraiseyourarmsoverheadsothattheweight isdirectlyoveryour rightshoulder—your leftheelshould riseoffthefloorasyoupivot.

2.Startingfromthisposition,squatdownandrotateyourtorsotoyourleftasyousimultaneously“chop”thedumbbellacrossanddowntoyourleft.

3.When theweight reaches the outside of your left ankle, reverse themotionandreturntothestartingpositionwheretheweightisaboveyourright shoulder. After the set is finished, switch positions so that you’retwistingtoyourright—startingwiththedumbbelloveryourleftshoulder—andtwistdownandtotheright.

INTERMEDIATE“PLUS”MOVES:ADDITIONALABS

WeightedCorkscrew(WORKSTHEABSANDOBLIQUES)1.Lieflatonthefloorwithyourarmsnexttoyoursides,palmsflatonthefloor for support. Straighten your legs directly above your hips so youlookliketheletter“L”—feettogetherwithyourheelspointingtowardtheceiling.Haveatrainingpartnerplaceaverylightdumbbellbetweenyourfeet.

2.Keepingyourupperback,shoulders,andheadflat,slowlyraiseyourbuttupoffthefloorandtwistyourhipstotheleft.

3. Lower your hips back down to the floor—keeping your legs straightandheelstotheceiling—andrepeatthemove,thistimeraisingyourhipsupandtotheright.Alternatebackandforthfromlefttoright.

EXERCISESFORYOUR

ARMS

BICEPSCURLThisexerciseworksthebiceps,forearms,andbicepsbrachialis.

BicepsCurl1.Standstraightholdingadumbbellineachhand,armsinfrontofyou.2.Turnyourhandsoutsoyourpalmsfaceforward.3.Withoutmovingyourupperarms,slowlycurl theweightsupuntil thedumbbells reach your shoulders—your palms should now be facing intowardyourbody.

4.Flexyourbiceps,thenslowlyloweryourarmsbackdown.

BEGINNERMOVES:BICEPSCURL

HammerCurlKeeping your hands locked in a neutral-grip position as you curl theweightupletsyouincorporatethebrachialis.

1.Standstraightholdingadumbbellineachhand,armsatyoursides.2.Turnyourhandssoyourpalmsfaceintowardeachother.3.Withoutmovingyourupperarms,slowlycurl theweightsupuntil theendsofthedumbbellsreachyourshoulders—yourpalmsshouldstillbefacingintowardeachother.

4.Flexyourbiceps,thenslowlyloweryourarmsbackdown.

ReverseCurlKeeping your hands fixed in an overhand grip throughout this exercisealso works the brachialis, as well as more muscle fibers within yourforearms.Italsostrengthensyourhandsbecauseyouhavetomaintainatightgriponthedumbbellstokeepthemfromfallingasyoucurl.

1.Standstraightholdingadumbbellineachhand,armsinfrontofyou.2. Turn your hands in so that the backs of your hands face forward,insteadofyourpalms.

3.Withoutmovingyourupperarms,slowlycurl theweightsupuntil thebacksof yourhands reachyour shoulders—yourpalmsshouldnowbefacingforward.

4.Flexyourbiceps,thenslowlyloweryourarmsbackdown.

KneelingCurlKneelinginsteadofstandingmakesithardertousemomentumtolifttheweights,whichplacesmoremuscle-buildingstressonyourbiceps.

1.Getintoakneelingpositionwithadumbbellineachhand,armsinfrontofyou.Yourbackshouldbestraightandinlinewithyourthighs.

2.FollowSteps2-4oftheBicepsCurl(seepage45).

KneelingHammerCurl1.Getintoakneelingpositionwithadumbbellineachhand,armsatyoursides.Yourbackshouldbestraightandinlinewithyourthighs.

2.FollowSteps2-4oftheHammerCurl(seepage46).

KneelingReverseCurl1.Getintoakneelingpositionwithadumbbellineachhand,armsinfrontofyou.Yourbackshouldbestraightandinlinewithyourthighs.

2.FollowSteps2-4oftheReverseCurl(seepage47).

SeatedCurlSittingdownletsthebenchhelpstabilizeyourbodyasyoucurlinsteadofyourbackandlegmuscles,whichoccursindirectlywhenperformingtheexercise standing. It also increases your range of motion as you curlwithoutdrawinghelpfromyourshoulders.

1.Sitonabench—orarmlesschair—withadumbbellineachhand,armshangingdownatyoursides.

2.FollowSteps2-4oftheBicepsCurl(seepage45).

SeatedHammerCurl1.Sitonabench—orarmlesschair—withadumbbellineachhand,armshangingdownatyoursides.

2.FollowSteps2-4oftheHammerCurl(seepage46).

SeatedReverseCurl1.Sitonabench—orarmlesschair—withadumbbellineachhand,armshangingdownatyoursides.

2.FollowSteps2-4oftheReverseCurl(seepage47).

INTERMEDIATEMOVES:BICEPSCURL

ConcentrationCurlThisvariationletsyoutargeteacharmseparately,whilethepositionalsoeliminates cheating (if you don’t lean back as you curl) so you canexhaustyourbicepssafelyusinglessweight.

1.Sitonaweightbench—orchair—withyourlegsspread,feetflatonthefloor.Grabalightdumbbellinyourlefthandandletithangbetweenyourlegs.Keepingyourbackflat,bendforwardat thewaistuntil thebackofyourupper(left)arm ispressedalong the insideofyour left thigh.Restyourrighthandonyourrightkneeforsupport.

2.Turnyourhandoutsoyourpalmfacesforward.3.Keepingyourupperarmtuckedintoyourthigh,slowlycurltheweightupuntilitreachesyourleftshoulder.

4.Flexyourbiceps, thenslowly loweryourarmbackdown.Repeat theset for the requiredamountof repetitions, thenswitchpositions toworkyourrightarm.

ConcentrationHammerCurlFollow the same steps as if performing a Concentration Curl (seeopposite page), except Step #2. Instead of having your palm facingforward,rotatetheweightin90degreesuntiltheknuckleonyourthumbispointingforward.

ConcentrationReverseCurlFollow the same steps as if performing a Concentration Curl (seeopposite page), except Step #2. Instead of having your palm facingforward, rotate the weight in 180 degrees until your palm is facingbackward.

InclineCurlLying on an incline bench and letting your arms hang straight downangles them slightly behind your body instead of flushwith your torso.This changes the effect of the move by redirecting the effort of theexercisetodifferentmusclefiberswithinyourbiceps.

1.Sitonan inclinebenchwithadumbbell ineachhand,armshangingstraightdown—yourarmswillnaturallyfallslightlybehindyourbody.

2.FollowSteps2-4oftheBicepsCurl(seepage45).

InclineHammerCurl1.Sitonan inclinebenchwithadumbbell ineachhand,armshangingstraightdown—yourarmswillnaturallyfallslightlybehindyourbody.

2.FollowSteps2-4oftheHammerCurl(seepage46).

InclineReverseCurl1.Sitonan inclinebenchwithadumbbell ineachhand,armshangingstraightdown—yourarmswillnaturallyfallslightlybehindyourbody.

2.FollowSteps2-4oftheReverseCurl(seepage47).

Swiss-BallCurl1.SitonaSwissballwithadumbbellineachhand,armshangingdownatyoursides.

2.FollowSteps2-4oftheBicepsCurl(seepage45).

Swiss-BallHammerCurl1.SitonaSwissballwithadumbbellineachhand,armshangingdownatyoursides.

2.FollowSteps2-4oftheHammerCurl(seepage46).

Swiss-BallReverseCurl1.SitonaSwissballwithadumbbellineachhand,armshangingdownatyoursides.

2.FollowSteps2-4oftheReverseCurl(seepage47).

INTERMEDIATE“PLUS”MOVES:BICEPSCURL

ProneCurlThis variation starts the curl with your arms slightly forward and awayfromyourbody.Thishelps tokeepall theemphasisonyourbicepsbyeliminatingthefirst15to20degreesoftheexercise—wheremostpeopletend to use momentum to get the weights off their legs and headingupward.

1.Setaninclinebenchata45-degreeangleandgrabadumbbellineachhand.

2.Sitdownonthebenchsothatyouarefacingtheinclineandrestyourchin,chest,andstomach flatalong thebackrestof thebench.Letyourarmshangstraightdown.

3.FollowSteps2-4oftheBicepsCurl(seepage45).

ProneHammerCurlFollowthesamestepsasifperformingaProneCurl(seeoppositepage),except insteadofhavingyourpalms face forward, rotate theweights intowardyourbody90degreesuntilyourpalmsfaceintowardyourthighs.

ProneReverseCurlFollowthesamestepsasifperformingaProneCurl(seeoppositepage),except insteadofhavingyourpalms face forward, rotate theweights in180degreessothatyourpalmsfacebehindyou.

WallCurlPressingyourbodyagainstaflat,stablewallmakesitvirtuallyimpossibletousemomentumoranyothermusclesbesidesyourbicepstocurl theweightup. It’saperfectway to isolate yourmuscles,which iswhyyoushouldstartwithaweight that’sabout50percent lighter thanwhatyoutypicallyusewhenstanding.

1.Standagainstawallholdingadumbbell ineachhand,armshangingdownatyoursides,feetshoulder-widthapart.

2.Flattenyourselfagainstthewallsothatyourhead,back,triceps,andheelstouchthesurface.(Allfourshouldstaygluedtothewallthroughouttheentireexercise.)

3.FollowSteps2-4oftheBicepsCurl(seepage45).

WallHammerCurlFollowthesamestepsasifperformingaWallCurl(seeoppositepage),except insteadofhavingyourpalms face forward, rotate theweights intowardyourbody90degreesuntilyourpalmsfaceintowardyourthighs.

WallReverseCurlFollowthesamestepsasifperformingaWallCurl(seeoppositepage),except insteadofhavingyourpalms face forward, rotate theweights in180degreessothatyourpalmsfacethewall.

MultiplyYourMoves!BeginnerThere are 24 versions of the biceps curl in this section, but thepossibilitiesdon’tendthere.Adjustingallof themwith thesetechniquescanturn24exercisesinto864beforeyoureyes.

Add a Twist (creates 48 “new” moves!) All three Master Moves—thebiceps curl, the hammer curl, and the reverse curl—have you using adifferent grip (underhand, neutral, and overhand) for a reason.Holdingdumbbells in thesespecificwayschangeswhichmuscle fibersyouusewhencurling.However,youcanstilladdatwisttoeachforalittlevariety—andtoworkmoreofyourbiceps.

Foralleightof theRegularCurlvariations:Start theexercisewithyourpalmsfacingforward-butasyoucurltheweightsup,either:

Twisttheweightsin90degreessoyourpalmsfaceeachotheratthetopofthemove.Twistthemafull180degreesasyoucurlsothebackofyourhandsfaceyourshoulders instead.Asyou lower theweights, reverse themotion so that your palms face forwardwhen your arms are backdown.

ForalleightoftheHammerCurlvariations:Starttheexercisewithyourpalmsfacingin—butasyoucurltheweightsup,either:

Twist the weights outward so your palms end up facing yourshouldersatthetopofthemove.Twisttheweightsinsothebacksofyourhandsfaceyourshoulders.

Regardlessofwhichyouchoose,reversethemotionasyoulowertheweightssothatyourpalmsfaceeachotherwhenyourarmsarebackinthestartingposition.

Foralleightof theReverseCurlvariations:Start theexercisewithyourpalmsfacingthewallbehindyou—butasyoucurltheweightsup,either:

Twisttheweightsoutward90degreessoyourpalmsfaceeachotheratthetopofthemove.Twist the weights a full 180 degrees so your palms face yourshoulders instead.Asyoulowertheweights,reversethemotionsothatyourpalmsfacebackwhenyoureachthestartingposition.

MultiplyYourMoves!IntermediateOneArmat aTime (creates 24 “new”moves!) Insteadof curling bothweightssimultaneously,trycurlingtheweightinyourlefthandfirst.Lowerthe weight back down, then repeat the exercise, this time curling theweightinyourrighthand.Alternatefromlefttorightthroughouttheset.

OneUp,OneDown (creates24 “new”moves!) Insteadof curlingbothweightstogether,curltheweightinyourlefthandfirstwhilekeepingyourright arm straight. As you lower the weight in your left hand,simultaneouslycurl theweight inyourrighthand.Continuetheexercisebycurlingoneweightasyoulowertheotherfortheentireset.

CurlandLock(creates24“new”moves!)Insteadofcurlingbothweightstogether,curltheweightinyourlefthandfirst.Onthewaydown,stoptheweighthalfway—sothatyourforearmisparalleltothefloor—andfreezeitinthisposition.Immediatelycurltheweightinyourrighthandup,thenonthewaydown,stopyourarmhalfwayandholditthere.Lowertheweightinyourlefthandbackdown,thencurlitbackupandstopithalfwayagainbeforeyoufully lowerit.Continuetheexercisebycurlingoneweightasyouholdtheotherinahalfwaypositionfortheentireset.

MultiplyYourMoves!Intermediate“Plus”Pushyourarmseven furtherbycombiningabeginnervariationwithanintermediate variation. Theseexercises definitely requiremore focus todo, but they can help you exhaust your biceps in a different way thanyourmusclesmayalreadybeusedto.

AddaTwist+OneArmataTime(creates48“new”moves!)Tryanyofthe 48 versions created by adding any of the six twists, but up the

intensitybydoingitonearmatatime.

AddaTwist+OneUp,OneDown(creates48“new”moves!)Tryanyofthe48versionscreatedbyaddinganyofthesixtwists,butmakeitmoreofachallengebycurlingtheweightinonehandasyoulowertheweightintheother.

AddaTwist+CurlandLock(creates48“new”moves!)Tryanyofthe48versionscreatedbyaddinganyofthesixtwists,butlockonearmata90-degreeangle—tokeeptensiononyourbiceps—asyoucurltheother.

MultiplyYourMoves!AdvancedThese small changes can make very big demands on your biceps bydrawingdifferentmusclefibersintothemove,butthey’renotforanyonewho’s unseasoned. Try them when you’re ready, but stop them if youexperienceanypaininyourelbowsorwrists.

Unbalanced Grip (creates 576 “new” moves!) Every exercise in thissection—includingall264variations—hasyouholdingeachdumbbell inthecenterof thehandleso it staysbalanced inyourhand. Instead, tryslidingyourhandeitherall thewaytothe leftor therightof thehandle.Lookdownandyourhandswilllooklikeoneofthesetwopositions:

The thumb side of your hand(s)will be pressed against the insideplateofthedumbbell(s).The pinky side of your hand(s) will be pressed against the insideplateofthedumbbell(s).

Theweightswillfeeloff-centerinyourhands,nomatterwhichwayyouchoosetoslideyourhands.Thisunevennessforcesyourbicepstorelyondifferentmuscle fibers thanusual tohelpbalance theweightasyoucurl.

Weights In,Weights Out (creates 576 “new” moves!) Every exerciseandvariation in this sectionhasyoucurling theweight up ina straightline. This keeps your hands spaced about shoulder-width apart. Here,keepyourupperarmstuckedintoyourbody,buteither:

Bring thedumbbellscloser together,soyourhandsarecloser thanshoulder-widthapart,thenkeepthematthatdistanceasyoucurl.Angletheweightsawayfromeachotherslightly,soyourhandsarewiderthanshoulder-widthapart,thenkeepthematthatdistanceasyoucurl.

While having your hands shoulder-width apart develops your bicepsbest, widening your hands an inch or two recruits more muscle fibersaround the innerpartofyourbiceps.Bringingyourhands inan inchortworecruitsmoremusclefibersalongtheouterpartofyourbiceps.Note:Thisadvancedtweakisn’teasytodoforsomeconcentrationcurlmovesand variations, orwhen you twist bothweights together. It depends onthesizeofthedumbbellsyou’recurlingandhowwideyourshouldersare.Instead,experiment first tosee ifWeights In,WeightsOut feelsnaturalwhenusingit.

CombineandConquer!

CurlandPress(WORKSYOURBICEPS,SHOULDERS,TRICEPS,FOREARMS,ABS,ANDLOWERBACK)1.Standholdingapairofdumbbellswithyourarmsdownatyoursides,palmsfacingforward.

2. Curl the weights up to your shoulders, then rotate the weights 180degreesasyoupressthemoverhead.Yourpalmsshouldfaceforwardatthetopofthemove.

3. Reverse the move by lowering the weights back down to yourshoulders, but don’t twist them. Your hands should end up by yourshoulders,palmsfacingforward.

4.Curl theweights back down until your arms are back in the startingposition,twistingyourwristsasyougosoyourpalmsfaceforwardatthebottom.

CurlingSquat(WORKSYOURLEGS,BICEPS,ANDFOREARMS)1. Stand with your feet shoulder-width apart and a dumbbell in eachhand,palmsfacingin.

2.Squatdownuntilyourthighsareparalleltothefloor,makingsurethatyourkneesdonotpassyourtoes.

3.Holdingthisposition,slowlycurltheweightsuptoyourshoulders,butdon’ttwistyourwristsasyougo—otherwise,theendsoftheweightsmayhityourlegs.

4.Standbackupandthencurltheweightsbackdowntoyoursides.

PushCurl(WORKSYOURLEGSANDBICEPS)1. Stand with your feet shoulder-width apart and a heavy dumbbell ineachhand,palmsfacingin.

2. Bend your legs and lower yourself down about 4 or 5 inches, thenquicklypushyourselfupintoastandingpositionasyoucurltheweightsuptoyourshoulders.Thisallowsyourlegstohelpraisetheweightswithyourarms.

3.Slowlylowertheweightsbackdown—takingatleast4to5secondstolowerthem.

KICKBACKThisisolationexerciseconcentratesonbuildingandstrengtheningallthreeofthemusclesthatmakeupyourtriceps—thelateralhead,thelonghead,andthemedialhead.

BasicKickback1.Standwithyourrightsidenexttoanexercisebench—ortheedgeofabed—holdingalightdumbbellinyourlefthand.

2.Placeyour righthandandrightkneeon topof thebench, thenbendforwardatthewaistuntilyourtorsoisalmostparalleltothefloor.

3.Pullyourleftelbowupsothatyourupperarmisinlinewithyourback.Your arm should be at a 90-degree angle, with your elbow pointingbehindyou,yourknucklespointingtowardthefloor,andyourpalmfacingintowardyourbody.

4.Withoutmoving your upper arm, slowly extend your arm out behindyouuntilit’sstraight.

5.Squeezeyourtriceps,thenbendyourelbowtolowertheweightbackdown.Finishtheset,thenswitchpositionstoworkyourrightarm.

BEGINNERMOVES:KICKBACK

FlatBenchKickback1.Liefacedownonaweightbenchholdingalightdumbbellineachhand.Yourlegsshouldstraddlethebenchslightly—legstuckedinclosetothebenchwithyourtoestouchingthefloorforstability.

2.Pullyourelbowsupsothatyourupperarmsareinlinewithyourback.Your arms should be at 90-degree angles, elbows pointing behind youwithyourknucklespointingtowardthefloor—palmsfacingin.

3.Withoutmovingyourupperarms,slowlyextendyourarmsoutbehindyouuntilthey’restraight.

4. Squeeze your triceps, then bend your elbows to lower the weightsbackdown.

INTERMEDIATEMOVES:KICKBACK

Swiss-BallKickback1.Lie facedownonaSwissballholdinga lightdumbbell ineachhand.Extend your legs straight out and place your toes on the floor—aboutshoulder-widthapart—tokeeptheballsteady.

2.FollowSteps2-4oftheFlatBenchKickback(seepage69).

INTERMEDIATE“PLUS”MOVES:KICKBACK

Two-ArmKickback1.Standupstraightwithyourkneesslightlybentandyourfeetshoulder-widthapart.Holdalightdumbbell ineachhand.Keepingyourbackflat,bendforwardatthewaistuntilyourtorsoisparalleltothefloor.

2.FollowSteps2-4oftheFlatBenchKickback(seepage69).

MultiplyYourMoves!BeginnerWithonlyfoureffectiveversionsofthisisolationexercisetochoosefrom,youcantransformthatnumberinto28withtheseadditionaltouches.

UnderhandGrip (creates 4 “new”moves!) Before you start, twist yourwristssothatyourpalmsfaceforward.Then,keeptheminthispositionasyouextendyourarmsback—ifyou’reusingheavierweights,theendofthedumbbellmayrubagainstyourhipasyougo.Useabout20to30percentlessweightthanusualtostart.

OverhandGrip (creates4“new”moves!)Twistyourwristssothatyourpalms face backward. Then, keep them in this position as you extendyour arms back—again, if you’re using heavier weights, the dumbbellmayrubyourhipasyougo.

AddaTwist(creates16“new”moves!)

Ifyou’restartingtheexercisethetraditionalway—palmsfacingin—twistthedumbbellsasyouextendyourarmseither:

Clockwise—yourpalmsshouldfacedowntowardthefloorattheendofthemove.Counterclockwise—your palms should end up pointing toward theceiling.

Ifyou’restartingtheexercisewithanunderhandgrip—palmsfacingforward—twist thedumbbellsclockwise90degreesasyouextendyourarms.Yourpalmsshouldfaceeachotherwhenyourarmsareextendedbehindyou.

Ifyou’restartingtheexercisewithanoverhandgrip—palmsfacingbackward—twist the dumbbells counterclockwise 90 degrees asyouextendyourarms.Yourpalmsshould(again)faceeachother.Nomatterwhichversionyoutry, reversethemotionasyou lower the

weightsbackdownsotheyreturntotheiroriginalposition.

MultiplyYourMoves!IntermediateWhilethesetwovariationsdon’tapplytotheBasicKickback—sincethatexercisemakes youwork eacharm separately—these tweaks apply totheotherthreevariationsthathaveyouworkbotharmstogether.

OneArmataTime(creates3“new”moves!)Insteadofextendingbotharms, try extending one arm at a time, alternating from left to rightthroughouttheexercise.

OneUp,OneDown(creates3“new”moves!)Insteadofextendingbotharmstogether,tryextendingonearmfirst,thenasyouloweritbackintothe startingposition, simultaneouslyextend theoppositearm.Continuetheexercisebybendingonearmasyouextend theother for theentireset.

MultiplyYourMoves!Intermediate“Plus”Double your results by doubling up on your variations. Just combine abeginnervariationwithanintermediatemoveandaddanother36movestoyourarm-sculptingrepertoire.Justremember,thesevariationscan’tbeusedwiththeBasicKickback.

OneArmataTime+UnderhandGrip(creates3“new”moves!)Beforeyou start themove, twist your wrists so that your palms face forward.Thenkeeptheminthispositionasyouextendandlowertheweightsonearmatatime.

OneArmataTime+OverhandGrip(creates3“new”moves!)Beforeyoustartthemove,twistyourwristsinsothatyourpalmsfacebackward.Thenkeeptheminthispositionasyouextendandlowertheweightsonearmatatime.

OneArmataTime+AddaTwist (creates12 “new”moves!)Chooseanyofthe16versionscreatedbyaddinganyofthefourtypesoftwists,butdotheexerciseonearmatatime.

OneUp,OneDown+UnderhandGrip(creates3“new”moves!)Before

you start themove, twist your wrists so that your palms face forward.Then,keeptheminthispositionasyouextendoneweightbackasyoulowertheotherarm.

OneUp,OneDown+OverhandGrip(creates3“new”moves!)Beforeyoustart themove, twistyourwristssothatyourpalmsfacebackward.Thenkeep them in thispositionasyouextendoneweightbackasyoulowertheotherarm.

OneUp,OneDown+AddaTwist (creates12“new”moves!)Chooseanyofthe12bilateralvariationscreatedbyaddinganyofthefourtypesof twists, but make it more challenging by extending one arm as youbendtheotherbackdown.

CombineandConquer!

RowKickback(WORKSTHEUPPERBACK,LOWERBACK,ANDTRICEPS)Ifyou’regame,youcanusethistwo-partcombomoveforallofthevariations in this section to create 14 new exercises. Todemonstrate this two-part variation, I’ll apply it to the Two-ArmKickback.1.Standwithyourfeetshoulder-widthapart—kneesslightlybent—andalightdumbbellineachhand.Bendforwardatthewaistuntilyourtorsoisalmostparalleltothefloor,armshangingdown,palmsfacingin.

2.Row theweights straight upuntil they reach the sidesof your chestand your arms are bent at 90-degree angles. Ideally, your upper armsshouldbeparalleltothefloor.

3.Immediatelyperformatypicalkickbackbyextendingyourarmsstraightbehindyou.

4. Squeeze your triceps, then bend your elbows to lower the weightsbackdownsothattheyarealongyoursidesonceagain.

5. Finally, lower the weights back down until your arms are hangingstraightdownbelowyourshoulders.

LYINGEXTENSIONThisexerciseisolatesthetriceps—themusclesalongthebackofyourarms.Because it focuses specificallyon the threemuscleheads thatmakeupyourtriceps,thisexercisedoesn’trequiremuchweighttogetthejobdone.

LyingExtension1.Lieflatonabench—oronthefloor—withyourkneesbentandfeetflatonthefloor.Holdasetoflightdumbbellsinyourhands.

2.Straighten your armsabove you so that theweightsareabove yourshoulders.

3.Turntheweightssothatyourpalmsfaceeachother.4.Withoutmovingyourupperarms,bendyourelbowsandslowlylowerthedumbbellsuntiltheyreachthesidesofyourhead.

5.Slowlypresstheweightsbackupaboveyou.

BEGINNERMOVES:LYINGEXTENSION

LyingOne-ArmExtension1.Lie flatonabench—oron the floor—kneesbentand feet flaton thefloor—withalightdumbbellinyourlefthand.

2. Straighten your left arm so that the weight is above your shoulder.Reachacrossyourchestwithyourrighthandandcuptheupperpartofyourleftarmtohelpstabilizeit.

3.Turntheweightsothatyourpalmfacesin.4.Withoutmovingyourupperarm,bendyourelbowandslowlylowerthedumbbelluntilitreachesthesideofyourhead.

5.Slowlypresstheweightbackupaboveyou.Finishtheset,thenswitchpositionstoworkyourrightarm.

Note:Don’tletyourupperarmmoveasyouperformthisexercise.Atthestart of every versionof thisexercise, point yourarmupat the ceiling,thenconcentrateon fixingyourupperarm in thatplace.Theonlybodypartthatshouldmoveduringthisexerciseisyourlowerarmasyoubendyourelbowandlowertheweight.

INTERMEDIATEMOVES:LYINGEXTENSION

DeclineLyingExtension1. Lieonadeclinebenchset at ananglebetween30and45degreesbelowparallelwithadumbbellineachhand.Secureyourfeetatthehighendofthebenchforsupport.

2.FollowSteps2-5oftheLyingExtension(seepage75).

DeclineLyingOne-ArmExtension1. Lieonadeclinebenchset at ananglebetween30and45degreesbelowparallelwithadumbbell inyourlefthand.Secureyourfeetatthehighendofthebenchforsupport.

2.FollowSteps2-5oftheLyingOne-ArmExtension(seeoppositepage).

InclineLyingExtension1. Lie on an incline bench with a dumbbell in each hand. Your kneesshouldbebentwithyourfeetflatonthefloorforsupport.

2.FollowSteps2-5oftheLyingExtension(seepage75).

InclineLyingOne-ArmExtension1.Lieonaninclinebenchwithadumbbellinyourlefthand.Yourkneesshouldbebentwithyourfeetflatonthefloorforsupport.

2.FollowSteps2-5oftheLyingOne-ArmExtension(seepage76).

INTERMEDIATE“PLUS”MOVES:LYINGEXTENSION

Swiss-BallLyingExtension1.LieonaSwissballwithyourkneesbentandfeetflatonthefloorwithadumbbell in each hand. Just your head, shoulders, and neck shouldtouch the topof theball—your lowerbackshouldn’t touch it.Pushyourhipsupsothatyourtorsoandthighsformastraightline—paralleltothefloor—withyourlegsbentat90degrees.

2.FollowSteps2-5oftheLyingExtension(seepage75).

Swiss-BallLyingOne-ArmExtension1.LieonaSwissballwithyourkneesbentandfeetflatonthefloorandalightdumbbell inonehand.Justyourhead,shoulders,andneckshouldtouch the topof theball—your lowerbackshouldn’t touch it.Pushyourhipsupsothatyourtorsoandthighsformastraightline—paralleltothefloor—withyourlegsbentat90degrees.

2.FollowSteps2-5oftheLyingOne-ArmExtension(seepage76).

MultiplyYourMoves!BeginnerThereareeightdifferentversionsofthelyingextensiontochoosefrominthis section, but you can pull off at least 68 other versions with thesesimplesteps.

Everyversionofthelyingextensionhasyoukeepingyourpalmsfacingintowardeachother.Herearetwotweaksyoucanapplytoanyexerciseinthissection,not just forvariety’ssake:Eachof thesechangesredirectssome of the effort onto different muscle fibers within your triceps. Bymixingthingsup,yourmusclesgetamorethoroughworkoutsotheycanreachtheirfullpotentialevenfaster.

Overhand Grip (creates 8 “new” moves!) Before you start, twist yourwrist(s) so that your palms face forward—when you lookup, you’ll seethebacksofyourhands.Then,keepthemin thispositionasyou lowertheweightsdowntoyourheadandpressthembackup.

AddaTwist(creates16“new”moves!)

If you start the exercise in the traditional way with your palm(s)facing in, try twistingyourwrist(s) inasyou lower theweight(s)sothatyourpalmsfaceupwhentheweightsreachyourhead.If you start the exercise using an overhand grip with your palmsfacing forward, try twisting your wrists outward as you go so yourpalmsfaceintowardeachotherwhentheweightsreachyourears.

Whichever version you use, reverse the motion as you press theweights back up so your palms end up in the same position as theystarted.

Two Hands-One Dumbbell (creates 4 “new” moves!) Pick a heavierdumbbellthanyouusuallyusewhendoingaone-armextension,butthistimeholditwithbothhandsinsteadofonehand.Togetintoposition…

1. Rest one end of the dumbbell on your chest with the other endpointingup.Wrapyourthumbsandforefingersaroundthehandleandslideyourhandsupuntilyourpalmsareflatagainsttheinsideplateof

theendpointingup.Grabtheweighttightlywithbothhands,thenpressitaboveyouuntilyourarmsarestraight.

2.Withoutmovingyourupperarms,bendyourelbowsand lower theweightbehindyourhead.

3.Extendyourarmsbackupuntilyourarmsarestraight.

MultiplyYourMoves!IntermediateSINGLE-ARMEXERCISESONLYCross-Shoulder (creates 4 “new” moves!) Holding just one weightinsteadoftwogivesyoualittlemorebreathingroominfrontofyourfaceto tryavariation that redirectsmoreattention toall threeheadsofyourtriceps.

Insteadof lowering theweight towardyourhead, lower theweight tothe side so the dumbbell touches the shoulder of your opposite arm—yourpalmwillfaceyourchestatthebottomofthemove.Simplyreversethemotiontostraightenyourarmbackupaboveyou.

TWO-HANDEXERCISESONLYAll four versionsof the lyingextension—whereyouhold twodumbbellsinstead of one—have you lowering both weights simultaneously. Trythesetwovariationstomixthingsupabit.

OneArmataTime (creates4 “new”moves!) Insteadof loweringbothweights,tryloweringtheweightinyourlefthandfirst,keepingyourrightarmpointingstraightupasyougo.Raisetheweightbackup,thenkeepyour left arm pointing straight up as you lower theweight in your righthand.Alternatefromlefttorightarm,fortheentireset.

OneUp,OneDown (creates4 “new”moves!) Insteadof loweringbothweights,tryloweringtheweightinyourlefthandfirst,keepingyourrightarm pointing straight up as you go. As you raise the weight back up,simultaneouslylowertheweightinyourrighthand.Continuetheexercisebyloweringoneweightasyouraisetheotherfortheentireset.

MultiplyYourMoves!Intermediate“Plus”Whichvariationsyoutrywhenyouhavesomeexperienceunderyourbeltdepends onwhether you’re looking tomodify a one-arm variation or atwo-arm variation. Either way, these hybrid exercises are trulychallenging.

SINGLE-ARMEXERCISESONLYOverhandGrip+Cross-Shoulder(creates4“new”moves!)Beforeyoustart, twist your wrist so that your palm faces forward. Then lower theweight to the side toward your opposite shoulder—your thumb shouldenduppointingdown.

AddaTwist+Cross-Shoulder(creates8“new”moves!)

Ifyou’restartingwithatraditionalgripwithyourpalmfacingin,twistyourwristinasyoulowertheweighttowardyouroppositeshoulder—yourthumbshouldenduppointingdown.Ifyou’restartingwithanoverhandgrip—palmfacing forward—twistyourwristoutasyoulowertheweighttowardyouroppositeshoulder—yourpalmshouldenduppointingdown.

TWO-HANDEXERCISESONLYOverhandGrip+OneArmataTime(creates4“new”moves!)Beforeyoustart, twist yourwrists so that yourpalms face forward.Thenkeepthem in this position as you lower and raise theweights one arm at atime.

AddaTwist+OneArmataTime(creates8“new”moves!)

Ifyoustarttheexerciseinthetraditionalwaywithyourpalmsfacingin, lower the weight in your left hand first, keeping your right armextendedaboveyou.Twistyourwristinasyouloweritsothatyourpalm faces up when the weight reaches your head. Reverse themotionasyouextendyourarmbackup,thenrepeatwithyourrightarm.If you start the exercise using an overhand grip with your palmsfacingforward,lowertheweightinyourlefthandfirstwhileyoukeepyourrightarmextendedaboveyou.Twistyourwristoutasyoulowerit so that your palm faces in toward your ear when the weightreaches your head. Reverse the motion as you extend your armbackup,thenrepeatwithyourrightarm.

Whichever version you use, reverse the motion as you press theweights back up so your palms end up in the same position as they

started.

OverhandGrip+OneUp,OneDown(creates4“new”moves!)Beforeyoustart, twist yourwrists so that yourpalms face forward.Tomake itmorechallenging,lowertheweightinonehandasyouextendtheweightintheother.

CombineandConquer!

PressPullover(WORKSTHECHEST,SHOULDERS,ANDTRICEPS)1.Lieflatonabench—oronthefloor—withyourkneesbentandfeetflatonthefloor.Holdalightdumbbellineachhandandraisethemoveryourshoulders,palmsfacingeachother.

2.Withoutmovingyourupperarms,bendyourelbowsandslowlylowerthe dumbbells until they reach the sides of your head. Then press theweightsbackupaboveyou.

3.Next,keepingyourarmsstraight,elbowsunlocked,sweeptheweightsbackbehindyourheadasfarasiscomfortable—yourupperarmsshouldendupalongsideyourears.

4. Reverse themotion by sweeping your arms forward—keeping themfixedasyougo—untiltheweightsarebackoveryourhead.

PREACHERCURLThis biceps builder isolates your muscles by removing most of themomentumoftheaveragebicepscurl.

PreacherCurl1.Grabapairoflightdumbbellsandsitatapreacher-curlstation.2. Rest your upper arms on the slanted pad with your arms extendedstraightinfrontofyou.

3.Turnyourhandssothatyourpalmsfaceup.4.Keepingyourbackstraight,slowlycurltheweightsupuntiltheyreachyourshoulders—yourpalmsshouldnowfacethefrontofyourshoulders.

5.Flexyourbiceps,thenslowlylowertheweightsbackdown.

BEGINNERMOVES:PREACHERCURL

PreacherHammerCurl1.Grabapairoflightdumbbellsandsitatapreacher-curlstation.2. Rest your upper arms on the slanted pad with your arms extendedstraightinfrontofyou.

3.Turntheweightssoyourpalmsfaceeachother.4.Keepingyourbackstraight,slowlycurltheweightsupuntiltheyreachyour shoulders—the ends of the dumbbells should be facing yourshoulders.

5.Flexyourbiceps,thenslowlylowertheweightsbackdown.

PreacherReverseCurl1.Grabapairoflightdumbbellsandsitatapreacher-curlstation.2. Rest your upper arms on the slanted pad with your arms extendedstraightinfrontofyou.

3.Turntheweightssothatyourpalmsfacedown.4.Keepingyourbackstraight,slowlycurltheweightsupuntiltheyreachyour shoulders—the backs of your hands should end up facing yourshoulders.

5.Flexyourbiceps,thenslowlylowertheweightsbackdown.

Swiss-BallPreacherCurl1.KneelbehindaSwissballwithadumbbellineachhand.2.Extendyourarmsoverthetopoftheballandletyourupperarmsrestcomfortablyonthesurface.

3.FollowSteps3-5ofthePreacherCurl(seepage84).

Swiss-BallPreacherHammerCurl1.KneelbehindaSwissballwithadumbbellineachhand.2.Extendyourarmsoverthetopoftheballandletyourupperarmsrestcomfortablyonthesurface.

3.FollowSteps3-5ofthePreacherHammerCurl(seepage85).

Swiss-BallPreacherReverseCurl1.KneelbehindaSwissballwithadumbbellineachhand.2.Extendyourarmsoverthetopoftheballandletyourupperarmsrestcomfortablyonthesurface.

3.FollowSteps3-5ofthePreacherReverseCurl(seepage86).

INTERMEDIATEMOVES:PREACHERCURL

InclineBenchPreacherCurl1.Setaninclinebenchsothatthebackrestisona55-to65-degreeangle—zerobeingflatand90degreesbeingperpendicular to thefloor—thenstandbehinditwithadumbbellinyourlefthand.

2.Extendyourleftarmoverthebenchsoitliesflatagainstitandyourleftarmpitrestsonthetopofthebench.Yourrightarmcangrabthesideofthebenchor rest anywhere that is comfortable so longas youarenotusingitforadditionalleverage.

3.FollowSteps3-5ofthePreacherCurl(seepage84)—curlingonlyyourleftarmforoneset.Thenswitchpositionsandrepeat theexercisewithyourrightarm.

InclineBenchPreacherHammerCurlFollowthesamestepsforthisexerciseasyouwouldwhenperforminganInclineBenchPreacherCurl(seepage89),exceptinsteadofhavingyourpalmfaceup,rotatetheweightin90degreesuntilyourpalmfacesouttothesideinstead.

InclineBenchPreacherReverseCurlFollowthesamestepsforthisexerciseasyouwouldwhenperforminganInclineBenchPreacherCurl(seepage89),exceptinsteadofhavingyourpalmfaceup,rotatetheweightin180degreessoyourpalmisflatonthebenchatthestartofthemove.

MultiplyYourMoves!BeginnerThereareninedifferentversionsofthepreachercurl inthissection,but180 other variations are possible if you need to mix up the musclesyou’reexercising.

One Arm at a Time (creates 6 “new” moves!) Instead of curling bothweightssimultaneously,trycurlingtheweightinyourlefthandfirst.Lowerthe weight back down, then repeat the exercise, this time curling theweightinyourrighthand.Alternatefromlefttorightthroughouttheset.

One Up, One Down (creates 6 “new”moves!) Instead of curling bothweights together, try curling the weight in your left hand first whilekeepingyourrightarmstraight.Asyoulowertheweightinyourlefthand,simultaneouslycurl theweight inyourrighthand.Continuetheexercisebycurlingoneweightasyoulowertheotherfortheentireset.

MultiplyYourMoves!IntermediateAdd a Twist (creates 18 “new” moves!) All three curls—the preachercurl, thepreacherhammercurl,and thepreacher reversecurl—instructyoutouseaspecificgrip(underhand,neutral,andoverhand).Instead,tryturningyourwristsasyoucurltoengageevenmoreofyourbiceps.

Forall threeof thePreacherCurlversions:Start theexercisewithyourpalmsfacingup—butasyoucurltheweightsup,either:

Twisttheweightsin90degreessoyourpalmsfaceeachotheratthetopofthemove.Twistthemafull180degreesasyoucurlsothebacksofyourhandsfaceyourshouldersinstead.

Asyoulowertheweights,reversethemotionsothatyourpalmsfaceupwhenyourarmsreturntothestartingposition.

For all three of the Preacher Hammer Curl versions: Start theexercisewithyourpalmsfacingin—butasyoucurltheweightsup,

either:

Twist the weights outward so your palms end up facing yourshouldersatthetopofthemove.Twisttheweightsinsothebacksofyourhandsfaceyourshoulders.

Reversethemotionasyoulowertheweightssothatyourpalmsfaceeachotherwhenyourarmsarebackdown.

For all three of the Preacher Reverse Curl versions: Start theexercisewithyourpalmsfacingdown—butasyoucurltheweightsup,either:

Twisttheweightsoutward90degreessoyourpalmsfaceeachotheratthetopofthemove.Twist them a full 180 degrees so your palms face your shouldersinstead.Asyou lower theweights, reverse themotionso thatyourpalmsfacedownwhenyourarmsaredown.

MultiplyYourMoves!Intermediate“Plus”Thesetwotweaksmaynotseemthatdifficult—sincethey’resimplyamixof some of the beginner and intermediate variations you’ve alreadylearned in this section. However, combining several into one moverequires a greater amount of concentration and coordination thatincreasesthelevelofintensity.Dothesevariationsslowly,astheytakealotofattentiontoperformproperly.

AddaTwist+OneArmataTime(creates12“new”moves!)Tryanyofthe 12 versions created by adding any of the six twists, but up theintensitybydoingitonearmatatime.

AddaTwist+OneUp,OneDown(creates12“new”moves!)Tryanyofthe12versionscreatedbyaddinganyofthesixtwists,butmakeitmorechallengingbycurlingtheweightinonehandasyoulowertheweightintheother.

MultiplyYourMoves!Advanced

Thisstability-challengingtweakcanreallysurpriseyourbiceps,butdon’tuseitifyouexperienceanypaininyourelbowsorwrists.

Unbalanced Grip (creates 126 “new” moves!) Every exercise andvariationinthissectionhasyouholdingthedumbbell(s) inthecenterofthehandle.Instead,tryslidingyourhandseitherallthewaytotheleftortherightofthehandle.Lookdownandeither:

The thumb side of your hand(s)will be pressed against the insideplateofthedumbbell(s).The pinky side of your hand(s) will be pressed against the insideplateofthedumbbell(s).

Theweightswillfeeloff-centerinyourhands,nomatterwhichwayyouchoosetoslideyourhands.Thisunevennessforcesyourbicepstorelyondifferentmuscle fibers thanusual tohelpbalance theweightasyoucurl.

TRICEPSEXTENSIONThisexerciseissimilartothelyingextension,butpositioningyourselfupright as you perform the exercise works your triceps from adifferentangle thatallowsyou torecruitmoremuscle fibersand liftmoreweight.

BasicOne-ArmExtension1. Stand straight with your feet shoulder-width apart, holding a lightdumbbellinyourlefthand.

2.Pressthedumbbelloveryourheadsothatyour leftarmisstraight—palmpointingouttotheside.Reachyourrightarmacrossyourfaceandcupyour leftelbowwithyour righthand—thiswillhelpkeepyourupperarmstableasyouperformtheexercise.

3.Withoutmovingyourupperarm,slowlybendyourleftelbowandlowerthedumbbellbehindyourheadasfaraspossible.

4.Extendthedumbbellbackoverheaduntilyourleftarmisstraightandrepeatforoneset.Thenplacethedumbbellinyourrighthandandrepeattheexercisewithyourrightarm.

BEGINNERMOVES:TRICEPSEXTENSION

BasicTwo-ArmExtension1.Standstraight,feetshoulder-widthapart,holdingadumbbellwithbothhands.

2.Pressthedumbbelloveryourheadandholditsothatyourpalmsareflatagainsttheinsideplate—oneendofthedumbbellshouldbepointingupwhiletheotherendwillbepointingdowntowardyourhead.

3.Withoutmovingyourupperarms,slowlybendyourelbowsandlowerthedumbbellbehindyourheadasfaraspossible.

4.Extendthedumbbellbackoverheaduntilyourarmsarestraight.

SeatedOne-ArmExtension1.Sitonabench—orsturdychair—holdinga lightdumbbell inyour lefthand.

2.FollowSteps2-4oftheOne-ArmExtension(seepage93).

SeatedTwo-ArmExtension1. Sit on a bench—or sturdy chair—holding a light dumbbell with bothhands.

2.FollowSteps2-4oftheTwo-ArmExtension(seepage94).

INTERMEDIATEMOVES:TRICEPSEXTENSION

Swiss-BallOne-ArmExtension1. Sit on aSwiss ball—with your feetwide enough to stay balanced—holdingalightdumbbellinyourrighthand.

2.FollowSteps2-4oftheOne-ArmExtension(seepage93).

Swiss-BallTwo-ArmExtension1. Sit on aSwiss ball—with your feetwide enough to stay balanced—holdingalightdumbbellwithbothhands.

2.FollowSteps2-4oftheTwo-ArmExtension(seepage94).

INTERMEDIATE“PLUS”MOVES:TRICEPSEXTENSION

LeaningUnilateralExtension1.Sitonabench—orabed—holdingalightdumbbell inyour lefthand.Placeyourrighthandonthebench,thenslidetotherightuntilyourbodyisatadiagonal.

2.Pressthedumbbelloveryourheadsothatyour leftarmisstraight—palmpointingforward.

3.Withoutmovingyourupperarm,slowlybendyourleftelbowandlowerthedumbbellbehindyourheadtowardyourrightear.

4.Extendthedumbbellbackoverheaduntilyourleftarmisstraightandrepeatforoneset.Whenyoucompletethesetwithyourlefthand,placethedumbbellinyourrighthand,leantotheleft,andrepeattheexercisewithyourrightarm.

MultiplyYourMoves!BeginnerThere are only seven Master Moves when it comes to the tricepsextension,butyoucanstilladdafewvariationstotheone-armversionsonly.

Dumbbell in Front (creates 4 “new” moves!) Instead of lowering theweightbehindyourhead,tryloweringtheweightinfrontofyourface.Atthestartoftheexercise,rotateyourhandsothatyourpalmfacesawayfrom you. This will keep the dumbbell from touching your face as youperformthevariation.

MultiplyYourMoves!IntermediateTwo Dumbbells (creates 3 “new” moves!) Instead of using two arms(andonedumbbell),tryholdingadumbbellineachhandandraisethemabove you, palms facing in. Slowly lower both dumbbells down behindyourhead,keepingyourupperarmsstationaryasyougo—elbowsclose—thenextendyourarmsbackup.

MultiplyYourMoves!Intermediate“Plus”TwoDumbbells/OneArmataTime(creates3“new”moves!)Insteadoflowering both weights, try lowering the weight in your left hand first,keepingyourrightarmpointingup.Raisetheweightbackup,thenkeepyour left arm pointing straight up as you lower theweight in your righthand. Take turns using your left arm, then your right, for the entireexercise.

TwoDumbbells/OneUp,OneDown (creates3 “new”moves!) Insteadof loweringbothweights, try lowering theweight in your left hand first,keeping your right arm pointing up. As you raise the weight back up,simultaneouslylowertheweightinyourrighthand.Continuetheexercisebyloweringoneweightasyouraisetheotherfortheentireset.

CombineandConquer!

CurlPressExtension(WORKS YOUR SHOULDERS AND ARMS; CREATES 3 “NEW”MOVES:!)1.Graba lightdumbbell ineachhandand letyourarmshangdownatyoursides—youcaneitherstand,sitonabench,orsitonaSwissball.

2.Keepingyourpalmsfacingin,curlbothweightsuptoyourshoulders.3.Press theweightsoveryourhead—yourpalmsshouldstill be facingeachother.

4.Keepingyourupperarmsstationary,bendyourelbowsandlowertheweightsbehindyourhead.

5.Reversetheentireexercisebystraighteningyourarmsbackoverhead,lowering the weights down to your shoulders, then curling them backdowntoyoursides.

ADDITIONALARMEXERCISES

WristCurl

(WORKSTHEFOREARMS)1.Sitonaweightbench—orchair—withalightdumbbellineachhand.

2. Lean forward and place your forearms flat on your thighs with yourwristshangingoveryourkneecaps,palmsfacingup.

3.Usingonlyyourwristsasthehingeforthismovement,curltheweightsupasfaraspossible,keepingyourforearmsagainstyourthighs.

4.Pause,thenlowertheweightsbackdownasfarasyoucan.

BEGINNERMOVES:ADDITIONALARMS

WristExtension(WORKSTHEFOREARMS)1.Sitonaweightbench—orchair—withalightdumbbellineachhand.

2. Lean forward and place your forearms flat on your thighs with yourwristshangingoveryourkneecaps,palmsfacingdown.

3. Using only your wrists as the hinge for this movement, raise theweightsupasfaraspossible,keepingyourforearmsagainstyourthighs.

4.Pause,thenlowertheweightsbackdown.

EXERCISESFORYOUR

BACK

BACKROWThismuscle-shaperworksyourmiddlebackand latissimusdorsi,aswell as your biceps, trapezius, rear shoulders, and brachioradialis.Nomatterwhichvariationyouchooseinthissection,thisexerciseisidealfordevelopingtheperfectV-shapeback.

BasicTwo-ArmRow1. Stand with your feet hip-width apart, knees slightly bent and adumbbell in eachhand.Keepinga flat back, bend forwardat thewaistuntilyour torso isalmostparallel to the floor—yourarmsshouldextendstraightdownbelowyou.

2.Turntheweightssothatyourpalmsfacein.3.Withoutmovinganythingbutyourarms,slowlypull thedumbbellsupclosetoyourbodytothesidesofyourchest.

4.Holdforasecond,thenlowertheweightsbackdown.

BEGINNERMOVES:BACKROW

SeatedBent-OverRow1.Sitontheendofabench—orasturdyarmlesschair—withyourkneesbent,feetflatonthefloor.Placeapairofdumbbellsontheflooratyoursides. Bend forward at the waist as far as you can until your back isalmost parallel to the floor—your chest should touch your legs. Reachdown,grabaweightineachhand,andletyourarmshangstraightdown—iftheycan’t,findachairwithahigherseat.

2.Turntheweightssothatyourpalmsfacein.3.Withoutmovinganythingbutyourarms,slowlypull thedumbbellsupclosetoyourbodytothesidesofyourchest.

4.Holdforasecond,thenlowertheweightsbackdown.

One-ArmRowAlways keep your head, neck, and spine aligned during the exercise.Liftingyourheador turningyourneck tosee theweightcanstrainyourneckmuscles. Instead, lookdownat thebench—or the floor in frontofyou—asyourow.

1.Standwithyourrightsidetoanexercisebench.Grabadumbbellwithyour lefthand, then rest your righthandand right kneeonanexercisebench.Leanforwardsothatyourbackisalmostparalleltothefloorandletyourleftarmhangstraightdown.

2.Turntheweightsothatyourpalmfacesin.3.Withoutmovingyourback,slowlypull thedumbbellupclose toyourbodytothesideofyourchest.

4.Holdforasecond,thenlowertheweightbackdown.5. Finish the set for the requiredamount of reps, then switchpositionsandrepeattheexercise(thistime,placingyourlefthandandleftkneeonthebenchandholdingtheweightinyourrighthand).

INTERMEDIATEMOVES:BACKROW

FlatBenchRow1. Stand in front of one end of a flat bench and lie facedown on it.Shimmyforwarduntiltheendofthebenchtouchesyourhips—thatway,youcanbendat thewaistandletyourkneeshangdownwithyourfeettouching the floor.Grabaweight ineachhandand letyourarmshangstraightdown.(Ifyourarmsaretoolong,tryraisingtheendofthebenchbyplacinganexercisestep,abox,etc.,underneathit.)

2.FollowSteps2-4oftheTwo-ArmRow(seepage104).

INTERMEDIATE“PLUS”MOVES:BACKROW

InclineBenchRow1.Elevate thebackrestofan inclinebench1or2notchesabovea flatposition.Grabadumbbellineachhand,thenliebackwardonthebenchso your chest and abs are flat against the backrest. Your arms shouldhangstraightdown.

2.FollowSteps2-4oftheTwo-ArmRow(seepage104).

MultiplyYourMoves!BeginnerTherearefiveversionsof therow in thissection,but112variationsarepossible,lettingyouworkyourbackfromeverypossibleangle.

AddaTwist(creates30“new”moves!)If you’re starting the exercise the traditionalwaywith your palmsfacingin—twistthedumbbellsasyouextendyourarmseither:

Insoyourpalmsfacebackwardattheendofthemove.Outsoyourpalmsendupfacingforward.

Ifyou’restartingtheexercisewithanoverhandgripwithyourpalmsfacing backward—twist the dumbbells out as you row the weighteither:

90degrees—soyourpalmsfaceinatthetop.180degrees—soyourpalmsfaceforwardatthetop.

If you’re starting the exercise with an underhand grip with yourpalmsfacingforward—twistthedumbbellsinasyourowtheweighteither:

90degrees—soyourpalmsfaceinatthetop.180degrees—soyourpalmsfacebackwardatthetop.

Regardlessofwhichversionyoutry,reversethemotionasyou lowertheweightsbackdownsotheyreturntotheiroriginalposition.OverhandGrip(creates5“new”moves!)Twistyourwrist(s)sothatyourpalm(s)facebackward.Then,keeptheminthispositionasyouraiseandlowertheweight(s).

UnderhandGrip(creates5“new”moves!)Beforeyoustarttheexercise,twistyourwrist(s)sothatyourpalm(s)faceforward.Then,keeptheminthispositionasyouraiseand lowertheweight(s).Use lessweight thanusual—about60to70percentlesstostart.

MultiplyYourMoves!Intermediate

Although these two variations don’t apply to the One-ArmRow—sincethatexercisehasyouworkingeacharmseparately—thesetweaksapplytotheotherfourvariationsthathaveyourowbotharmstogether.

One Arm at a Time (creates 4 “new” moves!) Instead of rowing botharms, try rowing one arm at a time, alternating from left to rightthroughouttheexercise.

One Up, One Down (creates 4 “new”moves!) Instead of rowing botharmstogether,tryrowingonearmfirst,thenasyouloweritbackintothestarting position, simultaneously row the opposite arm. Continue theexercisebypullingoneweightupasyou lower theotherweight for theentireset.

MultiplyYourMoves!Intermediate“Plus”Every twistand turnyouadd toyour rowscanchange theeffectof theexercise, bringing inmoreof your scapularmuscleswhile training yourbackthroughafullerrangeofmotion.Turningthearmalsoconditionsthetiny rotator cuff muscles within your shoulders, making your shouldersless susceptible to overuse injuries from sports, exercise, or everydayactivities.

OneArmataTime+AddaTwist (creates24 “new”moves!)Chooseanyofthe24two-armversionscreatedbyaddinganyofthesixtypesoftwists,butdotheexerciseonearmatatime.

OneArmataTime+OverhandGrip(creates4“new”moves!)Beforeyoustart,twistyourwristssothatyourpalmsfacebackward.Then,keeptheminthispositionasyourowtheweightsupanddownonearmatatime.

OneArmataTime+UnderhandGrip(creates4“new”moves!)Beforeyoustart, twistyourwristsso thatyourpalms face forward.Then,keeptheminthispositionasyourowtheweightsupanddownonearmatatime.

OneUp,OneDown+AddaTwist (creates24“new”moves!)Chooseanyof the24two-armversionscreatedbyaddinganyof thetwists,butmake itmorechallengingby rowingoneweightas you lower theotherweightbackdown.

OneUp,OneDown+OverhandGrip(creates4“new”moves!)Beforeyoustart themove, twistyourwristssothatyourpalmsfacebackward.Then,keeptheminthispositionasyourowoneweightupandlowertheotherweightdown.

OneUp,OneDown+UnderhandGrip(creates4“new”moves!)Beforeyou start themove, twist your wrists so that your palms face forward.Then,keeptheminthispositionasyourowoneweightupandlowertheotherweightdown.

MultiplyYourMoves!AdvancedEverysingleoneofthe5MasterMovesand112variationsinthissectionhasyourowtheweightsupclosetoyourbody.Instead,thistweakworksmoreofyourupperbackandrearshoulders.Butforthesevariations,useabout50 to60percent lessweight thanyouusually row tostart. Ifyoufeel any pain in your shoulders or elbows, stop using this variationimmediately.

Wide-PullRow (creates117“new”moves!)Tryraisingyourelbowsouttothesides—insteadofupandbehindyou—asyourow.Stoponceyourupper arms are parallel to the floor—your arms should be bent at 90-degreeangleswithyour forearmspointingdown to the floor.Lower theweightbackdownuntilyourarmsareonceagainhangingdirectlybelowyourshoulders.

CombineandConquer!

BackExtensionCurlRow(WORKSTHEUPPERANDLOWERBACK,PLUSYOURBICEPSANDFOREARMS)1. Stand with your feet hip-width apart and a dumbbell in each hand.Bend forwardat thewaistuntil your torso isnearlyparallel to the floor.Yourarmsshouldbeextendedstraightdownbelowyouwithyourpalmsfacingin.

2.Slowlypull thedumbbellsupclose toyourbody to thesidesofyourchest.

3. Keeping the weights tucked along the sides of your body, slowlystraightenyourbackuntilyou’reinastandingposition.

4.Curltheweightsbackdown,thenbendforwardagainuntilyourtorsoisalmost parallel to the floor—arms extended straight down below you—palmsfacingin.

5.RepeatSteps2-4fortheentireset.

Single-LegRow(WORKSTHEUPPERANDLOWERBACK,QUADRICEPS,GLUTES,CALVES,ANDABS)Performas described, or create 28 “new”moves by adding any of the“MultiplyYourMoves!”variations!

1.Standstraightwithalightdumbbellineachhand.Raiseyourleftfootoff the floor and toward your butt by bending your leg slightly. Slowlybend forwardat thewaistuntil yourback isalmostparallel to the floor,lettingyourarmshangstraightdownbelowyou.

2.FollowSteps2-4oftheTwo-ArmRow(seepage104).

Single-Leg,Single-ArmRow(WORKS THE BACK, PLUS THE STABILIZING MUSCLESTHROUGHOUTEACHLEG)1.Standstraightwithalightdumbbellinyourlefthand.Raiseyourrightfoot off the floor and toward your butt so you’re balancing on your leftfoot.Bend forwarduntil your back is almost parallel to the floor, lettingyourleftarmhangstraightdownbelowyou,palmfacingin.

2.Maintainingyourbalance,slowlypulltheweightuptothesideofyourchest.

3.Lowertheweightbackdown,finishtheset,thenrepeattheexercise—thistimeholdingtheweightinyourrighthandandbalancingonyourrightfoot.

Swiss-BallLateralRow(WORKSTHEUPPERBACK,SHOULDERS,ANDTRAPEZIUS)1.LiefacedownonaSwissballwithalightdumbbell ineachhand.Letyourarmshangdownandpositionthemata45-degreeangleinfrontofyouwithyourpalmsfacingbackward.

2. Slowly pull the weights up to the sides of your chest, rotating yourpalmsoutwardasyougo,sotheyendupfacinginwardatthetop.

3.Extendyourarmsstraightouttoyoursidesuntilthey’reparalleltothefloor,palmsfacingdown.

4. Keeping your arms straight, slowly swing them in front of you, thenlowerthembackdownsothey’reonceagainata45-degreeangle.

DEADLIFTThis full-body compound exercise works more muscles at the sametimethananyothersingleexercise,includingyourback,legs,glutealmuscles,calves,andabs.Becauseof itscomplexnature, therearen’tas many variations to choose from, so all of the exercises in thissectionareMasterMoves.

Deadlift1.Standstraightwithyour feethip-widthapartandwithapairofheavydumbbellson the floor in frontofyour toes.Bendyourkneesandgrabthedumbbellswithanoverhandgrip—palmsfacingyourfeet.

2.Withyourheadupandbackstraight,slowlystandupuntil your legsarestraight,keepingtheweightsclosetoyourlegsasyougo.

3.Pause, then reverse themotionand return theweightsslowly to thefloor.

BEGINNERMOVES:DEADLIFT

Neutral-GripDeadlift1. Stand straight—feet hip-width apart—with a heavy dumbbell placedlengthwisealongtheoutsideofeachfoot.Bendyourkneesandgrabthedumbbellswithaneutralgrip—palmsfacingintowardeachother.

2.FollowSteps2-3oftheDeadlift(seeoppositepage).

INTERMEDIATEMOVES:DEADLIFT

Stiff-LeggedDeadliftThisvariationdoesn’tworkasmanymusclesasaregulardeadlift,butitdoesconcentratealotofeffortonyourhamstringsandyourglutes.

1.Standstraight—feethip-widthapart—withapairoflightdumbbellsonthe floor about 10 to12 inches in front of your feet.Keeping your legsstraight—knees unlocked—bend forward at the waist and grab thedumbbellswithanoverhandgrip—palmsfacingyourfeet.

2. Keeping your back flat and legs straight, slowly lift yourself back upintoastandingposition,keepingyourarmsstraightasyougo.

3.Pause, then reverse themotionand return theweightsslowly to thefloor.

SumoDeadlift1.Placeaheavydumbbellon itsend, thenstand in frontof itwithyourfeetwiderthanshoulder-widthapart,toespointedouttothesides.Bendyour knees, reach down, and grab the dumbbell with both hands,wrappingyourfingersovertheweightplate,palmsfacingup.

2.Withyourheadupandbackstraight,slowlystandupuntil your legsarestraight.Theweightshouldhangdirectlybelowyourwaistwithyourarmsextended.

3. Pause, then reverse themotion and return the weight slowly to thefloor—keepingthedumbbellrestingonitsend.

INTERMEDIATE“PLUS”MOVES:DEADLIFT

One-ArmDeadlift1.Standstraightwithyourfeethip-widthapartandaheavydumbbellonthe floor just outside your left foot. Bend your knees and grab thedumbbellwithyourpalmfacingin.

2.Withyourheadupandbackstraight,slowlystandupuntil your legsare straight, keeping theweight close to your left leg as you go. (Yourrightarmcanhangstraightdownatyourside.)

3.Pause, return theweight slowly to the floor,and finish theset.Thenrepeat the exercise, this time by holding the weight in your right handonly.

WalkingDeadlift1. Stand straight with your feet hip-width apart and a heavy dumbbellplaced lengthwisealong theoutsideofeach foot.Benddownandgrabthedumbbellswithaneutralgrip—palmsfacingintowardeachother.

2.Withyourheadupandbackstraight,slowlystandupuntil your legsarestraight,keepingtheweightsclosetoyourlegsasyougo.

3.Onceyourlegsarestraight,takeonesmallstepforward,leadingwithyourleftfoot.Assoonasyourfeetarebacktogetheragain,reversethemotionandlowertheweightsbacktothefloor.

4. Repeat the entire exercise leading alternately with your right foot.Continue repeating the exercise, alternating between stepping forwardwithyourleftfootfirst,thenyourrightfoot.

MultiplyYourMoves!Intermediate“Plus”TherearesixdeadliftMasterMoves,but therereallyaren’tanywaystosafely tweak them. However, on pages 122 and 123, you’ll find two“CombineandConquer”movestotrythatcanintensifytheexerciseevenfurther.

CombineandConquer!

PowerCleanandPress(WORKS THE LEGS, SHOULDERS, TRICEPS, CHEST, BACK,ABDOMINALS,ANDGLUTES)1.Standwithyourfeetshoulder-widthapartandapairofdumbbellsonthefloorinfrontofyourfeet.Bendyourkneesandgrabbothweightswithanoverhandgrip,palmsfacingyourfeet.

2.Keepingyourback flat,headup,andarmsstraight,slowlystandup.Yourarmsshouldbehangingstraightdownwith theweights restingonyourthighs.

3. Next, pushing your weight into the floor for momentum, swing theweightsup,bendingjustyourelbows,andcatchthemonthefrontofyourshoulders.Thismovementwill feel likeyou’redoingareversecurl,onlyyou’llbeusingmomentum,notyourbiceps,toswingtheweightsupintoposition.

4. Press the weights directly over your head, then reverse the entireprocess—lower the weights down to your shoulders, curl the weightsdownuntil yourarmsarestraight,and finally lower theweightsback tothefloor.

Single-LegRomanianDeadlift(WORKSTHEBACK,LEGS,ANDGLUTES)1.Standwithadumbbell ineachhandandyourarmshangingstraightdowninfrontofyou—palmsfacingin.

2.Bendyourright legandraiseyour right footbehindyouso it’sa fewinchesoffthefloor—youshouldbebalancingonyourleftfootonly.

3.Holdingthisposition,slowlyshiftyourhipsbackwardandbendforwardatthewaistuntilyourbackisalmostparalleltothefloor.

4.Raiseyour torsobackup intoastandingpositionand repeat for therequired amount of reps. Afterward, switch positions—so you’rebalancingonyourrightfootonly—andrepeattheexercise.

PULLOVERThissweepingexercisestrengthenstheupperback—primarilythelats—aswellasthelowerchestandtriceps.

BasicPullover1.Lieflatonabenchwithyourkneesbent,feetflatonthefloor.Shimmyyourbodysothatyourheadisrightneartheendofthebench.

2.Grabadumbbellandwrapyourthumbsandforefingersinadiamondshapearoundthe insideendof theweight, thenpress itupaboveyourchestwithbothhands.Yourpalmsshouldbeflatagainsttheinsideplateofthedumbbell,palmsfacingup.

3.Withyourelbowsslightlybent,slowlysweep theweightbackbehindyour head as far as is comfortable—your upper arms should end upalongsideyourears.

4. Reverse themotion by sweeping your arms forward—keeping themfixedasyougo—untiltheweightisbackoveryourchest.

BEGINNERMOVES:PULLOVER

FloorPullover1.Lieflatonacarpetedorpaddedsurfacewithyourkneesbent,feetflatonthefloor.

2. Follow Steps 2-4 of the Basic Pullover (see opposite page), exceptstop lowering theweight as soon as the end of the dumbbell taps thefloor behind you. The range of motion isn’t as wide, but it can stillstrengthenyourmusclesifyou’rebench-less.

INTERMEDIATEMOVES:PULLOVER

Swiss-BallPullover1. LieonaSwissball—kneesbent and feet flat on the floor. Just yourhead,shoulders,andneckshould touch the topof theball—your lowerbackshouldn’t touchit.Pushyourhipsupsothatyourtorsoandthighsform a straight line—parallel to the floor—with your legs bent at 90degrees.

2.FollowSteps2-4oftheBasicPullover(seepage124).

INTERMEDIATE“PLUS”MOVES:PULLOVER

Cross-BenchPullover1.Lieperpendicular toaweightbenchso thatonlyyourshouldersandupperbackarerestingonit—yourheadwillhangoffonesidewhileyourbodywillbeontheoppositeside.Keepingyourkneesbentat90degreesandyour feet flaton the floor,makesureyourback isparallelwith thefloor.

2.FollowSteps2-4oftheBasicPullover(seepage124).

MultiplyYourMoves!BeginnerThereare just fourMasterMoveversionsof thePullover to try,butyoucanmake things interesting foryourchestmusclesby throwing themafewsurprisevariationslikethese.

Two Dumbbells (creates 4 “new” moves!) Instead of holding onedumbbellwithbothhands,tryperformingtheexercisewithadumbbellineachhand.Presstheweightstogetheratthetopoftheexercise—palmsfacingeachother—thenkeepthemtogetherasyou lowerandraisetheweights.

MultiplyYourMoves!IntermediateOneArmataTime (creates4 “new”moves!) Insteadof loweringbothweightsbehindyourhead,try loweringtheweight inyour lefthandfirst,keepingyour rightarmpointingstraightupasyougo.Raise theweightback up, then keep your left armpointing straight up as you lower theweightinyourrighthand.Alternateusingyourleftandrightarmsfortheentireexercise.

MultiplyYourMoves!Intermediate“Plus”OneUp,OneDown(creates4“new”moves!)Tryloweringtheweightinyourlefthandfirst,keepingyourrightarmpointingstraightupasyougo.Asyouraisetheweightbackup,simultaneouslylowertheweightinyourrighthand.Continuetheexercisebyalternatingfortheentireset.

CombineandConquer!

PressingPullover(WORKSTHECHEST,BACK,ANDTRICEPS)Inbetweeneachpullover,tryaddinganextensiontoinvolvemoreofyourtriceps.1. Perform one repetition of the exercise—sweeping the weight down,thenraisingitbackup.

2.Bendyourelbowsandlowertheweight—orweights—toyourhead.

3.Presstheweightsbackup.4. Alternate between doing one pullover and one extension throughouttheset.

SHRUGWorks the upper back and trapezius muscles—the ones locatedbetweenyourshouldersandyourneck.

BasicStandingShrug1.Standstraightwithaheavydumbbell ineachhand, lettingyourarmshangdownalongyoursides.

2.Turntheweightssothatyourpalmsfaceintowardeachother.3.With yourbackstraight, slowly lift your shouldersupashighasyoucan—keepingyourarmsstraightasyougo.

4.Pausefor1or2seconds, thenslowly loweryourshouldersdownasfaraspossible.

Note: Do not bend at the elbows as you raise the weights. This onlybrings your biceps into the exercise to help out. Also, try to keep yourshouldersneutralratherthandrawingthemforwardorbackward.Rollingyourshoulderswillonlystrainyourneckmuscles.Instead,imagineyou’retryingtopullyourshouldersuptoyourears.

BEGINNERMOVES:SHRUG

SeatedShrug1. Sit on the end of a bench—or an armless chair—with a heavydumbbellineachhand.

2.FollowSteps2-4oftheBasicStandingShrug(seeoppositepage).

INTERMEDIATEMOVES:SHRUG

Swiss-BallShrug1.SitonaSwissballwithyourkneesbentand feet flaton the floor,aheavydumbbellineachhand.

2.FollowSteps2-4oftheBasicStandingShrug(seepage130).

INTERMEDIATE“PLUS”MOVES:SHRUG

InclineBenchShrug1. Set an incline bench at a 30-to 45-degree angle. Grab a heavydumbbellineachhand.Sitbackwardonthebenchwithyourchin,chest,andstomachflatagainst thepad—letyourarmshangdownbelowyou,palmsfacingeachother.

2.FollowSteps2-4oftheBasicStandingShrug(seepage130).

MultiplyYourMoves!BeginnerWhile there are only four versions of the Shrug and a handful ofinterestingways toaltereachversion,youcanstill create15exerciseswhenyou’relookingforsomethingdifferenttotry.

In Back/In Front (creates 2 “new” moves!) These two changes placeyour arms at slightly different angles; however, they can be done onlywiththeStandingShrug.Insteadoflettingtheweightsrestbyyoursideswithyourpalmsfacingin,tryeither:

Keepingtheweightsinfrontofyourthighs,palmsfacingin.Placingtheweightsbehindyousotheyrestonthesidesofyourbutt,palmsfacingback.

MultiplyYourMoves!IntermediateReverseShrug (creates 3 “new”moves!) Instead of letting your armshangstraightdown,graba lighterweightandextendyourarmsstraightupoveryourhead—palmsfacingeachother.Keepingyourarmsstraight,slowly shrug your shoulders up as high as you can, then lower yourshoulders back down.Note: This can’t be done with the incline benchshrug.

One Shoulder at a Time (creates 4 “new” moves!) Instead of raisingboth shoulders together, raise your left shoulder only. Lower it backdown, then raise only your right shoulder. Alternate from left to rightthroughouttheexercise.

MultiplyYourMoves!Intermediate“Plus”Adding the right tweaks can create some interesting possibilities. Herearethreeyoucantrywhenyou’vetriedthemall:

OneShoulderataTime+ReverseShrug(creates3“new”moves!)OneShoulderataTime+InFront(creates1“new”move!)OneShoulderataTime+InBack(creates1“new”move!)

CombineandConquer!

ShrugCurl(WORKSTHEUPPERBACK,SHOULDERS,ANDBICEPS1.Standstraightwithadumbbellineachhand,armsatyoursides,palmsfacingin.

2.Slowly liftyourshouldersupashighasyoucan—keepingyourarmsstraightasyougo.

3. Keeping your shoulders raised, slowly curl the weights up to yourshoulders,thenbackdown.

4.Finally,loweryourshouldersbackdown.

ADDITIONALBACKEXERCISES

SeatedGoodMorning

(WORKSTHELOWERBACK)1.Sitontheendofabench—orasturdyarmlesschair—withaverylightdumbbell in each hand. Curl the dumbbells up, rest the ends on yourshoulders,andholdthemtherefortherestoftheentireset.

2.Keepingyourback flatand thedumbbellsheld inplace,slowlybendforwardat thewaistandloweryourtorsoasfarasyoucan—keepyourheadinlinewithyourbackasyougo.Then,slowlyraiseyourtorsobackupuntilyou’rebackinanuprightposition.

BEGINNERMOVES:ADDITIONALBACK

UprightRow(WORKSTHEUPPERBACK,TRAPEZIUS,ANDSHOULDERS)1. Stand straight with your feet hip-width apart, holding a dumbbell ineachhand.

2.Position yourarmsso theyhangstraight down in front of yourbodywiththeweightsrestingonyourthighs—palmsfacingintoyourlegs.

3.Withoutmoving anything but your arms—your back and legs shouldremainstraight—slowlydragtheweightsupalongthefrontofyourbody,leadingwithyourelbows.Keepthedumbbellsasclosetoyourbodyasyoucan.

4.Raisetheweightsuntilthey’rejustbelowyourchin,pause,thenlowertheweightsbackdownuntilyourarmsarestraight.

INTERMEDIATEMOVES:ADDITIONALBACK

GoodMorning(WORKSTHELOWERBACK)1. Stand straightwith your feet slightlywider than shoulder-width apartandalightdumbbellineachhand.Curltheweightsuptoyourshouldersandresttheendsofthedumbbellsonyourshoulders—keepthemtherefortheentireset.

2.Withyourkneesunlockedandyourbackflat,pushyourhipsbackandslowly bend over at the waist until your torso is almost parallel to thefloor.

3.Raiseyourtorsobackupintoastandingposition.

INTERMEDIATE“PLUS”MOVES:ADDITIONALBACK

BenchTwist(WORKSTHELOWERBACK)1. Lie facedown on an exercise bench and shimmy forward until yourtorsohangsoff theendof thebench—youshouldbefarenoughoff thebenchtobeabletobendatthewaist.Haveatrainingpartnerpressdownonthebackofyourcalvessoyoustayput—ifnecessary.

2.Grabalightdumbbellandholditwithbothhandstoyourchest—yourelbowswillextendtothesides.

3.Bendingat thewaist, raiseyour torsoupuntil yourbody isperfectlystraightandparalleltothefloor.

4.Slowlyturnyourtorsotoyourleft,thenloweryourselfbackdown.5. Repeat the move—this time, raising up and turning to the right.Alternatefromlefttorightthroughouttheset.

EXERCISESFORYOUR

CHEST

CHESTFLYThis classic exercise shapes your chestmuscles, your front deltoids,andthemusclesalongyourribs.

FlatBenchFly1.Lieonaflatbenchwithadumbbell ineachhand.Yourkneesshouldbebentwithyourfeetflatonthefloorforsupport.

2.Extendyourarmsstraightupaboveyourchest,palmsfacingintowardeachotherwithyourelbowsslightlybent.

3.Keepingyourarmsfixedinthisposition,slowlyloweryourarmsouttoyour sides—in an arclikemotion—until the weights are level with yourchest.

4. Slowly bring your arms back up (again, in an arclike motion, as ifyou’rewrappingyourarmsaroundabigball)until theweightsareonceagainaboveyourchest.

5.Squeezeyourchestmusclesfor1or2secondsandrepeat.

BEGINNERMOVES:CHESTFLY

FloorFly1.Lieflatonthefloorwithadumbbellineachhand.Bendyourkneessoyoucanplaceyourfeetflatonthefloor.

2.FollowSteps2-5oftheFlatBenchFly(seepage141).

INTERMEDIATEMOVES:CHESTFLY

DeclineBenchFly1.Lieonadeclinebench(setatananglebetween30and45degreesbelowparallel)withadumbbellineachhand.Secureyourfeetatthehighendofthebenchforsupport.

2.FollowSteps2-5oftheFlatBenchFly(seepage141).

InclineBenchFly1. Lie on an incline bench with a dumbbell in each hand. Your kneesshouldbebentwithyourfeetflatonthefloorforsupport.

2.FollowSteps2-5oftheFlatBenchFly(seepage141).

INTERMEDIATE“PLUS”MOVES:CHESTFLY

Swiss-BallFly1. LieonaSwissball—kneesbent and feet flat on the floor. Just yourhead,shoulders,andneckshould touch the topof theball—your lowerback should be off the ball. Push your hips up so that your torso andthighsformastraightline—paralleltothefloor—withyourlegsbentat90degrees.

2.FollowSteps2-5oftheFlatBenchFly(seepage141).

Swiss-BallInclineFly1.LiefaceupontopofaSwissballwithyourkneesbentandfeetflatonthe floor. Your head, shoulders, and back should all be flat along thecurve of the ball. Roll forward to lower your butt toward the floor, thenstoponceyourbuttislowerthanyourchest.

2.FollowSteps2-5oftheFlatBenchFly(seepage141).

MultiplyYourMoves!BeginnerTherearesixversionsofthechestflyandplentyofoptions—54,actually—toexplorewhenyourmusclesarereadyforachallengingchange!

Keepingyourpalmsfacinginasyouflyworksgreat,buttrythesetwoanglestoallowmoreofyourchestmusclestojointheaction.OverhandGrip (creates 6 “new”moves!) Before you start, angle yourwristssothatyourpalmsfaceforward.Then,keeptheminthispositionasyouperformtheexercise.

AddaTwist(creates12“new”moves!)

If you’re starting the exercise in the traditional way—palms facingeach other—twist the dumbbells inward as you lower them. Yourpalmsshouldfaceforwardatthebottomofthemove.If you’re starting theexercisewith anoverhandgrip—palms facingforward—twist the dumbbells outward as you lower them. Yourpalmsshouldfaceupatthebottomofthemove.

Nomatterwhichversionyou try, reverse themotionasyou raise theweightsbackupsotheyreturntotheiroriginalpositionwhenaboveyou.

MultiplyYourMoves!IntermediateOneArmataTime (creates6 “new”moves!) Insteadof loweringbotharms simultaneously, try lowering your left armonly, keeping your rightarmextendedoveryourchest.Raiseyourleftarmbackup,thenrepeattheexercise,thistimeloweringyourrightarm.Alternatefromlefttorightthroughout the exercise. Note: Try using a lighter weight than youtypicallyusedoingtheexercisenormally.Ifyouhaveaproblemwithyourbalance,trytheexerciseholdingoneweightinstead,thenuseyourotherhandtograbtheedgeofthebenchforsupport.

FeetRaised (creates3 “new”moves!) Insteadof keepingyour feet flaton the floor, raise your feet and either place them on the end of thebench,orjustkeepthemsuspendedoffthefloorasyoudotheexercise.

MultiplyYourMoves!Intermediate“Plus”Createyourownhybridexercisebymixingabeginnervariationwithanintermediatevariation.Thesecombos takeyourundividedattention,buttheycanalsohelpyoumakeastrongermind-muscleconnectionasyouchiseloutanamazingchest.

OverhandGrip+OneArmataTime(creates6“new”moves!)Beforeyoustart,twistyourwristssoyourpalmsfaceforward.Then,keeptheminthispositionasyouraiseandlowertheweightsonearmatatime.

AddaTwist+OneArmataTime(creates12“new”moves!)Tryanyofthe 12 versions created by adding either twist, but make it more of achallengebyloweringtheweightinonehandwhilekeepingtheotherarmpointedupaboveyou.

Overhand Grip + Feet Raised (creates 3 “new” moves!) Before youstart,twistyourwristssoyourpalmsfaceforwardandraiseyourfeetuponthebench.Keeptheminthispositionasyouperformtheexercise.

AddaTwist+FeetRaised(creates6“new”moves!)Tryanyofthe12versionscreatedbyaddingeithertwist,butmakeitmoreofachallengebyplacingyourfeetuponthebench.

MultiplyYourMoves!AdvancedThesechangesareonly for thoseexerciserswhohavepaid theirdues,sotrythemonlyifyou’reexperienced.Ifyoufeelanypainordiscomfortinyourjoints,stopimmediately.

Elbows Locked (creates 42 “new” moves!) Instead of having a slightbend inyourarmsasyoudotheexercise,useapairofdumbbells thatarebetween60and70percentlessweightthanyounormallyuseandtrytheexercisewithyourarmsstraight,elbows locked.Note:Becausethismove requiresmore balance, don’t try it with any of the “FeetRaised”variations.

LooseHands (creates60 “new”moves!)Everyversionof thechest flydemandsthatyoukeepafirmgriponbothdumbbells,butthistweakcanstrengthenyourforearmswhileplacingtheemphasisoftheexercisesonyourchestmuscleswhenyouareinthe“down”positionofthemove.To

doit,startwiththeweightsaboveyou,thenbringthemouttoyoursidesasusual.

Onceyourarmsareout to your sides,openyourhandsslightly untilyoufeelyourarmsworkingjusttokeepthedumbbellsbalancedinyourpalms.Hold this pose for 1 or 2 seconds, then slowly draw your armsbackupasyousimultaneouslytightenyourgriponeachdumbbell—youshouldhaveafirmgripontheweightswhentheyareabouthalfwayfrombeingbackaboveyou.Unbalanced Grip (creates 324 “new” moves!) Every exercise in thissection—including all 156 variations up until now—has youholding thedumbbells in the center of the handle. Instead, try sliding your handseitherallthewaytotheleftortherightofthehandle.Lookatyourhandsandtheywillbeinoneoftwopositions:

The thumb side of your hand(s)will be pressed against the insideplateofthedumbbell(s).The pinky side of your hand(s) will be pressed against the insideplateofthedumbbell(s).

Theweightswillfeeloff-centerinyourhands,nomatterwhichwayyouchoosetoslideyourhands.Thisunevennessforcesyourchest toworktwiceashardtohelpbalancetheweightsasyougo.

CombineandConquer!

FlyPullover(WORKSTHECHEST,TRICEPS,ANDUPPERBACK)Youcanalsodo thisexerciseusing threedifferentvariations fromthe “Multiply Your Moves!” section (Overhand Grip, Add a Twist,andFeetRaised)foratotalofatleast24morepossiblevariations.1. Perform Steps 1-5 of the Chest Fly (see page 141), lowering andraisingyourarmsforonerep.Yourarmsshouldendupextendedstraightabove your chest, palms facing in toward each other, elbows slightlybent.

2.Keepingyourarmsfixedinthisposition,slowlysweepyourarmsdownand lowerbothweightsbelowyourhead, keepingyourarmsstraight—elbowsunlocked—asyougo.

3.Slowlypullyourarmsbackintothestartingposition—directlyoveryourchest,armsouttoyoursides—inanarclikemotion,untiltheweightsarelevelwithyourchest.

CHESTPRESSConsideredtobethemosteffectiveexercisefordevelopingyourchestmuscles,thispowerfulmovealsoworksyourshouldersandtricepsatthesametime.

BasicChestPress1.Lieflatonanexercisebench—kneesbentandfeetflatonthefloor—holdingadumbbellineachhand.Positiontheweightsalongthesidesofyourchest,elbowsaimedatthefloor.

2.Turntheweightssothatyourpalmsfaceforward.3.Keepingyourbackflatonthebench,slowlypresstheweightsupuntilyourarmsarefullyextendedaboveyourchest,elbowsunlocked.

4.Slowlylowertheweightsbackdownalongthesidesofyourchestandrepeat.

Note: Rounding your back—as many exercisers tend to do—not onlyhelpsyoucheattheweightupbyusingadditionalmusclesbutalsocanstrain your lowerback if you’renot careful.So remember to keep yourback and butt flat on the bench. If you have to arch your back, you’reusingdumbbellsthataretooheavyforyou.

INTERMEDIATEMOVES:CHESTPRESS

DeclineBenchPressYoumaynot realize it, but theangleofadeclinebenchdecreases thedistanceyouhavetopushtheweightup.Becauseofthis,you’lldiscoveryour chestmusclesaremuchstronger lying in thisposition, so choosedumbbells that are between 10 and 20 percent heavier than you usewhendoingastandardChestPress.

1.Lieonadeclinebench(setatananglebetween30and45degreesbelow parallel) and secure your feet at the high end of the bench forsupport.Grabadumbbell in eachhandandposition theweightsalongthesidesofyourchest,elbowsaimedatthefloor.

2.FollowSteps2-4oftheBasicChestPress(seeoppositepage).

InclineBenchPressJust like theDeclineBenchPress,performing thechestpress fromthisposition stresses your chest from a different angle, incorporatingmoremusclefibersalongtheupperportionsofyourchest.

1.Lie flatonan inclinebenchwithyourkneesbentand feet flaton thefloor.Grabadumbbell ineachhandandposition theweightsalong thesidesofyourchest,elbowsaimedatthefloor.

2.FollowSteps2-4oftheBasicChestPress(seepage148).

Swiss-BallChestPressBalancingonaSwissballtakesalotofconcentration,butlyingacrossitfor this variation trains yourbody tomaintain itsbalanceas youpress,teaching your entire body to work more effectively with your chestmuscles.

1.LiefaceuponaSwissball—kneesbentandfeetflatonthefloor.Justyour head, shoulders, and neck should touch the top of the ball—yourlower back should beout andaway from it.Push your hips up so thatyourtorsoandthighsformastraightline—paralleltothefloor—withyourlegsbentat90degrees.

2.Positiontheweightsalongthesidesofyourchest,elbowsaimedatthefloor.

3.FollowSteps2-4oftheBasicChestPress(seepage148).

INTERMEDIATE“PLUS”MOVES:CHESTPRESS

Swiss-BallInclinePress1.LiefaceupontopofaSwissballwithyourkneesbentandfeetflatonthefloor.Yourshouldersandbackshouldbeflatalongthecurveof theball.Roll forward to loweryourbutt toward the floor, thenstoponce it’slowerthanyourchest.Positiontheweightsalongthesidesofyourchest,elbowsaimedatthefloor.

2.FollowSteps2-4oftheBasicChestPress(seepage148).

MultiplyYourMoves!BeginnerWithjustfiveversionsof theChestPress,youwould thinkyouroptionsare limited.But thisMasterMovecanbe rejiggeredmore thanmanyoftheotherbasicexercises.Infact,youcantryupto1,003othervariationswhenyou’rereadytopushmoreweight—andyourself!

Everyversionofthechestpressrequiresyoutostarttheexercisewithyourpalmsfacingforward.Instead,trythesesubstitutes.NeutralGrip(creates5“new”moves!)Beforeyoustart,twistyourwristsinsothatyourpalmsfaceintowardyourchest.Asyoupresstheweightsup,keeptheminthispositionsoyourpalmsfaceintowardeachotheratthetop.

ReverseGrip(creates5“new”moves!)Twistyourwrists180degreessoyour palms face in toward your shoulders—instead of facing forward—beforeyoubegin.Asyoupresstheweightsup,keeptheminthisposition—thebacksofyourhandsshouldfaceyourfeet.You’llneedtouselessweightthanusual,butthisversionputsmoreeffortonyourshouldersandtriceps.

AddaTwist(creates30“new”moves!)If you’re starting the exercise in the traditionalway—palms facingforward—either:

Twistyourwristsoutward90degreesasyoupresstheweightsup.Yourpalmsshouldfaceeachotheratthetopofthemove.Twist your wrists outward 180 degrees as you press. Your palmsshouldfacetowardyourhead.

Ifyou’restartingtheexercisewithaneutralgrip—palmsfacingeachother—either:

Twistyourwristsinasyoupress.Yourpalmsshouldfaceforwardatthetopofthemove.Twist your wrists outward as you press. Your palms should facetowardyourhead.

If you’re starting the exercise with a reverse grip—palms facingbackward—either:

Twist your wrists in 90 degrees as you press so your palms faceeachotheratthetop.Twist yourwrists in 180degreesas youpress so your palms faceforwardatthetop.

Nomatterwhichversionyoutry, reversethemotionasyou lower theweightsbackdowntoreturnyourpalmstotheiroriginalposition.

MultiplyYourMoves!IntermediateInstead of pressing both weights at the same time, these alterationsmake themovemuchmore difficult to do, forcing othermuscleswithinyourbody—especiallyyourcoremuscles—tohelpstabilizeyourbodyasyoudoit.

OneArmataTime (creates5 “new”moves!) Insteadofpressingbothweightsupanddownsimultaneously,trypressingtheweightinyourlefthand first. Lower the weight back down, then repeat the exercise, thistime pressing theweight in your right hand. Alternate from left to rightthroughouttheexercise.

OneUp,OneDown (creates5“new”moves!) Insteadofpressingbothweights together, try pressing the weight in your left hand first withoutmoving your right arm. As you lower the weight in your left hand,simultaneouslypresstheweightinyourrighthand.Continuetheexercisebypressingoneweightasyoulowertheotherfortheentireset.

MultiplyYourMoves!Intermediate“Plus”There are a lot of variations to choose from after you’vemastered thebasics.Herearejustahandfulthatwillkeepyourchestguessing.

Close Grip (creates 5 “new” moves!) Instead of bringing the weightsdowntoyourshoulderswhenloweringthem,bringtheweightstogetheratthetopofthemoveandkeepthemclosetoeachotherasyoulowerthem.Thisbringsmoreofyourtricepsintotheexercisethanusual.

OneArmataTime+NeutralGrip(creates5“new”moves!)Beforeyoustart,twistyourwristsinsothatyourpalmsfaceeachother.Then,keepthem in thispositionas youpressand lower theweightsonearmat atime.

OneArmat aTime+ReverseGrip (creates 5 “new”moves!) Beforeyou start, twist your wrists in so that your palms face your shoulders.Then,keeptheminthispositionasyoupressandlowertheweightsonearmatatime.

OneArmataTime+AddaTwist(creates30“new”moves!)Tryanyofthe30versionscreatedbyaddinganyof thesix typesof twists,butuptheintensitybydoingtheexerciseonearmatatime.

OneUp,OneDown+NeutralGrip(creates5“new”moves!)Beforeyoustart,twistyourwristsinsothatyourpalmsfaceeachother.Then,keeptheminthispositionasyoupressoneweightasyoulowertheother.

OneUp,OneDown+ReverseGrip (creates5 “new”moves!)Beforeyou start, twist your wrists in so that your palms face your shoulders.Then,keep them in thispositionasyoupressoneweightasyou lowertheother.

OneUp,OneDown+AddaTwist(creates30“new”moves!)Tryanyofthe30versionscreatedbyaddinganyofthesixtypesoftwists,butmakeitmoreofachallengebypressingtheweight inonehandasyoulowertheweightintheother.

MultiplyYourMoves!AdvancedTwoofthesethreetweaksworkwithall140versionsofthechestpressinthissection,but they intensifyall of themby requiringextremebalanceandconcentration.Ifyoufeeltooshakyusingthem,waituntilyou’vehadmoreexperienceusingtheotheroptionsinthissection.

FeetRaised(creates56“new”moves!)Insteadofkeepingyourfeetflatonthefloor,raisethemandeitherplacethemontheendofthebenchorjustkeepthemsuspendedoffthefloorasyoudotheexercise.

UnevenWeights(creates140“new”moves!)Insteadofholdingapairofdumbbells of equal weight, pick one dumbbell that’s the weight you

typically use and pick another that’s either slightly heavier or lighter (adifferenceof2.5to5poundsisusuallyenough).Performanyvariationasdescribed for one set, then switch the heavier weight to the oppositehand for the second set. If a routine requires you to perform an oddamountofsets(three,five,etc.),thendohalftherepetitionsonyourlastset,thenswitchtheweightsinyourhandsbeforefinishingthefinalset.

Unbalanced Grip (creates 672 “new” moves!) Every exercise in thissection—including all variations up until now—has you holding thedumbbells in the center of the handle. Instead, try sliding your handseitherallthewaytotheleftortherightofthehandle.Lookatyourhandsandtheywillbeinoneoftwopositions:

The thumb side of your hand(s)will be pressed against the insideplateofthedumbbell(s).The pinky side of your hand(s) will be pressed against the insideplateofthedumbbell(s).

Theweightswillfeeloff-centerinyourhands,nomatterwhichwayyouchoosetoslideyourhands.Thisunevennessforcesyourchest toworktwiceashardtohelpbalancetheweightsasyougo.

CombineandConquer!

FlyPress(WORKSTHECHEST,SHOULDERS,ANDTRICEPS)1. Lie flat on an exercise bench, holding a dumbbell in each hand.Positiontheweightsalongthesidesofyourchest,palmsfacingforward.

2.Slowlypresstheweightsupuntilyourarmsarefullyextendedaboveyourchest,elbowsunlocked.

3.Keepingyourarmsstraight,slowlyloweryourarmsouttoyoursides—inanarclikemotion—until theweightsare levelwithyourchest.Asyouloweryourarms,rotatetheweightsoutsothatyourpalmsendfaceup.

4.Slowlybringyourarmsbackupuntiltheweightsareonceagainaboveyou,thenlowertheweightsbackdowntoyourchest,rotatingtheweightsinsothatyourpalmsonceagainfaceforward.

ADDITIONALCHESTEXERCISES

Pushup

(WORKSTHECHEST,SHOULDERS,ANDTRICEPS)1.Kneeldownonthefloorwithtwodumbbellsonthefloorinfrontofyouspacedshoulder-widthapart.Grabthedumbbellswithanoverhandgripand get into a pushup position—your arms should be straight, elbowsunlocked,andyourlegsextendedbehindyou,feettogether.

2.Keepingyourbackstraight,bendyourelbowsandloweryourbodytothefloor.

3.Pushyourselfbackupuntilyourarmsarestraight,elbowsunlocked.

INTERMEDIATEMOVES:ADDITIONALCHEST

StepDeclinePushup(WORKSTHECHEST,SHOULDERS,ANDTRICEPS)Follow the same instructions as the Pushup (see page 157), exceptinsteadofplacingthedumbbellsonthefloor,placethemuponasteporastair.Yourupperbodywillbeelevatedasyouperformtheexercise.

Note:Thisexerciseisn’tactuallymoredifficultthandoingtheexerciseonthe floor. However, it angles your arms in a position that mimics theDeclineChest Press. This tweak not only redirects some of the stressontodifferentmusclefiberswithinyourchest,butitalsoletsyouperformeven more pushups than usual—perfect for improving muscularendurance.

INTERMEDIATE“PLUS”MOVES:ADDITIONALCHEST

StepInclinePushup(WORKSTHECHEST,SHOULDERS,ANDTRICEPS)Follow the same instructions as the Pushup (see page 157), exceptinsteadofkeepingyourfeetonthefloor,placethemuponasteporstair.Yourlegswillbeelevatedasyouperformtheexercise.

Note:Thisexerciseismoredifficultthandoingtheexerciseonthefloor.Itangles your arms inaposition thatmimics the InclineChestPress, anangle that makes it harder to perform the move—ideal for seasonedexerciserswhofindtraditionalpushupstobetooeasytodo.

MultiplyYourMoves!Thesevariationsapplytoall typesofpushups,makingthemevenmoreintenseforyourupperbody.Therearenobeginnervariations.

MultiplyYourMoves!IntermediateCloseGrip (creates3 “new”moves!) Insteadofspacing thedumbbellsshoulder-widthapart,bringtheminclosersoyoustart theexercisewiththedumbbells4to6inchesfromeachother.

MultiplyYourMoves!Intermediate“Plus”OneLeg (creates3 “new”moves!) Insteadof keepingboth feeton thefloor (or step), raise one foot an inch or two off the floor and keep itsuspendedasyouperformtheexercise.Switchfeetwhenrepeatingtheexerciseforasecondset.

RowEachDumbbell(creates3“new”moves!)Inbetweeneachpushup,placeyourbodyweightonyourrighthandandrowthedumbbellinyourleft handup to the sideof your chest.Put theweight backdown, thenplaceyourbodyweightonyourlefthandandrowtheweightinyourrighthanduptothesideofyourchest.

Uneven Hands (creates 3 “new” moves!) Instead of holding bothdumbbells,holdadumbbellwithonehandandplacetheotherhandflaton the floor—yourbodywill beuneven for theentireset.Switchhandswhenrepeatingtheexerciseforasecondset.

MultiplyYourMoves!AdvancedRaiseEachDumbbell (creates 3 “new”moves!) As you push yourselfup,rotateyourbodytotheleft, lift thedumbbell inyourlefthandoffthefloor,andextenditstraightuptowardtheceiling(yourbodywilllooklikea T). Twist back down, place the dumbbell back on the floor, then doanotherpushup.Asyoupushyourselfup,thistimerotatetotherightandextendthedumbbellinyourrighthanduptotheceiling.Keepalternatingfromlefttorightthroughouttheset.

EXERCISESFORYOUR

LEGS

CALFRAISEThislower-legexercisenotonlyshapesthecalfmusclesbutalsohelpsmake them stronger so you can handlemoreweight inmanymajorleg-buildingexercises,includingthesquatandthelunge.

SeatedCalfRaise1.Sitontheedgeofabench—orchair—andplaceasmallblock,step,etc.,byyourfeet.(Anexercisestepwillworkaswillapieceofwood.Youcaneventrysettingthebenchinfrontofastaircase.)

2.Placejusttheballsofyourfeetonthestepsothatyourheelshangofftheedge.

3.Grabadumbbellineachhandandplacetheendsoftheweightsjustaboveyourknees(onthelowestpartofyourthighs).

4.Holdingtheminplace,raiseyourheelsashighasyoucanbypushingdownwithyourtoes.

5.Pausefor1or2seconds,thenslowlyloweryourheelsdownasfarasyou can. (Note: To ensure the greatest range ofmotion—and the bestresults—your heels should never be able to touch the floor. If they do,thenthestepyou’reusingistoolow,soadjustaccordingly.)

BEGINNERMOVES:CALFRAISE

Two-LegCalfRaise1.Standstraightwithyourfeethip-widthapartandaheavydumbbell ineachhand,armsbyyoursides.

2. Keeping your back straight, slowly rise up on the toes of both feet,raisingyourheelsashighasyoucan.

3.Pauseatthetop,thenslowlyloweryourheelsbackdown.

INTERMEDIATEMOVES:CALFRAISE

StandingOne-LegCalfRaise1.Grabadumbbell in your lefthandandstandonastablesurface—astaircasesteporablockofwood,etc.—that’sbetween6and12incheshigh.Placeyourfeetonthestepsothatjusttheballsofyourfeetareontheedgeoftheplatform—yourheelsshouldhangoff.

2.Grabtheedgeofawallwithyourrighthandforbalance,thentuckyourrightfootbehindyourleftanklesoallyourweightisrestingontheballofyourleftfoot.

3.Holdingthisposition,slowlyraiseyourleftheelupashighaspossible.4.Pause,slowlyloweryourleftheeldownasfarasyoucantostretchthemuscle,andrepeat for theset.Afterward,switchpositions toworkyourrightleg,placingtheweightinyourrighthand.

MultiplyYourMoves!BeginnerWith three versions of the calf raise to choose from, it takes a littlecreativitytogetmorefromeach.Thesetinytweakscandothetrick.

OneFootataTime(creates2“new”moves!)(Forbothtwo-legversions)Instead of raising both feet at the same time, try raising your left heelonly, then lower it.Repeat theexercise, this timeraisingyour rightheelonly.Alternatefromlefttorightthroughouttheexercise.

MultiplyYourMoves!IntermediateAngleYourFeet(creates6“new”moves!)Allthreeversionsofthecalfraisehaveyoupointyourtoesstraightahead,butchangingtheangleofyourfeetbringsinadditionalmusclefibers.Insteadofkeepingyourfeetpointedstraightahead,try:

Toes In-Heels Out: Touch your toes together, keeping your heelsspaced 4 to 8 inches apart (for the StandingOne-LegCalf Raise,justangleyourheelslightlyouttotheside).Note:Thisworksmoreoftheouterportionofyourcalves.ToesOut-Heels In: Touch your heels together, keeping your toesspaced 4 to 8 inches apart (for the StandingOne-LegCalf Raise,justangleyourtoesslightlyouttotheside).Note:Thisworksmoreoftheinnerportionofyourcalves.

MultiplyYourMoves!Intermediate“Plus”GoShoeless (creates 11 “new”moves!)Wearing athletic shoes whenhandlingweights is important, but taking your shoesoff increases yourrangeofmotionbyhelpingyouraiseandloweryourfeetforevengreaterdevelopment. Instead, try all three Master Moves—and their eightdifferent beginner and intermediate variations—barefoot. Note: Don’twearsocks,astheycansometimesbetooslippery.

CombineandConquer!

SquatRaise(WORKSYOURLEGS,GLUTES,ANDCALVES)1.Standstraightholdingadumbbellineachhand—feethip-widthapart—withyourarmsatyoursides,palmsfacingin.

2.Slowlysquatdownuntilyourthighsareparalleltothefloor,thenstandbackup.Butinsteadofpressingthroughyourheels,trypressingthroughyourtoesasyougo.

3.Onceyour legsarestraight, raiseyourheelsoff the floorashighaspossible.

4.Holdforasecond,thenloweryourfeetbacktothefloor.

Step-UpCalfRaise(WORKSTHELEGS,GLUTES,ANDCALVES)1.Standinfrontofastepwithalightdumbbellinbothhandsandplaceyourleftfootflatonthestep.

2.Pushoffwithyourrightfoot,straightenyourleft leg,andriseupontothestep,balancingonyourleftfootonly.

3. Immediatelyraiseyour leftheelashighasyoucan,thenreversethemotionby loweringyourself backdown,placingyour right footbackonthefloorsoyouendupbackinthestartingposition.

4.Finish theset, thenswitch legs—this time,placingyour right footonthestep.

WalkingCalfRaise(WORKSTHELEGS,CALVES,ANDFOREARMS)1.Standstraightwithaheavydumbbellineachhand,armsdownatyoursides.

2. Rise up on the balls of your feet, then walk forward—keeping yourheelsoffthefloorasyougo—forasmanystepsasyoucan.

LUNGENotonlydoes this stability-challenging legexercise traineverythingfrom thewaist down, including yourhamstrings, quadriceps, glutes,andcalves,butitalsoteachesyourbodybetterbalance.

Lunge1.Standstraightwithyour feetabout6 inchesapartandadumbbell ineachhand.

2.Yourarmsshouldhangstraightdownfromyoursides,palmsfacingin.3.Takeabig step forwardwith your left footand lower yourbodyuntilyour left thigh is almost parallel to the floor. Your right leg should beextendedbehindyouwithonlytheballofyourrightfootonthefloor.

4. Reverse the motion by pressing yourself back up into a standingposition, thenperformtheexerciseagain, this timeby takingabigstepforwardwithyourrightfoot.Alternatefromlefttorightthroughouttheset.

Note:Don’t lungeso far forward thatyourkneeextendspastyour foot.Thisputsstressaroundthekneecapandcanleadtoinjury.Yourleadlegshouldbebentata90-degreeangleinthedownposition.

BEGINNERMOVES:LUNGE

StepLunge1.Standabout 2 to3 feet behindanexercise step—or staircase—withyour feet about 6 inches apart and a dumbbell in each hand (palmsfacingin).

2.Withyourleftfoot,stepforwardandplaceyourentirefootonthestep—orthefirststair.Slowly lungeforwarduntilyour left thighisparallel tothefloor.

3. Reverse the motion by pushing off the step so you’re back in astanding position. Perform the exercise again, this time by steppingforwardwithyourrightfoot.Alternatefromlefttorightthroughouttheset.

INTERMEDIATEMOVES:LUNGE

AngledLunge1.Standstraightwithadumbbellineachhand—armsatyoursides—andyourfeetshoulder-widthapart.

2.Takeastepwithyourleftfoot,placingitslightlyforwardandafewfeettotheleft.

3.Leanontoyourleftleguntilyourleftthighisalmostparalleltothefloor.4.Pushyourselfbackintoastandingposition,thenrepeatthemovewithyourrightleg—thistimesteppingyourrightfootslightlyforwardandafewfeettotheright.Alternatefromlefttorightthroughouttheset.

AssistedLunge1.Standstraightwithadumbbellineachhandandyourbackabout2to3feetawayfromaweightbench—orsturdychair.Extendyourrightfootbackbehindyouandrestthetopofyourfootonthebench.(Placingyourrightlegonanobjectasyoulungewillhelpyoumaintainyourbalance.)

2.Keepingyourbackstraightandheadup,slowlybendyourleftlegandlower yourself into a lunge position, stopping once your left thigh isparalleltothefloor.

3.Slowlypressyourselfbackupuntilyourleft legisstraightoncemoreand repeat foroneset.Thenswitchpositions toworkyour right legbyplacingyourleftfootonthebench.

ReverseLunge1.Standstraightwithadumbbellineachhand,armsdownatyoursides,palmsfacingin.

2.Takeastepbackwardwithyourleftfootandloweryourhipsuntilyourrightthighisalmostparalleltothefloor.

3.Slowlypushyourselfbackupintoastandingposition,thenperformtheexercise again, this time taking a step backward with your right foot.Alternatefromlefttorightthroughouttheset.

INTERMEDIATE“PLUS”MOVES:LUNGE

ElevatedReverseLunge1.Standontopofanexercisestep—orthefirststairofastaircase—withadumbbellineachhand.

2.Takeastepbackwardwithyour right legandplantyourright footonthefloor—keepingyourleftfootonthestep.Slowlyloweryourhipsuntilyour left thigh isparallel to thefloor—yourrightheelshouldbe liftedoffthefloor.

3. Slowly push yourself into a standing position, placing your right footback on the step, then repeat the exercisewith your left leg. Alternatefromrighttoleftthroughouttheset.

SideLunge1.Standstraightwithadumbbellineachhand,armsdownatyoursides,palmsfacingin.

2.Keepingyourtorsofacingforward,takeawidestepouttotheleftwithyourleftfoot,keepingyourtoespointedforward.

3.Bendyourleftkneeuntilyourleftthighisalmostparalleltothefloor—yourrightlegwillbestraightandatanangle.

4.Pushyourselfbackup,thenrepeattheexercisebytakingawidestepouttotherightwithyourrightfoot.Alternatefromlefttorightthroughouttheset.

SidestepLunge1.Standstraightwithadumbbellineachhand—armsatyoursides—andyourfeetshoulder-widthapart.

2.Takeastepbackwithyourleftleg,placingyourleftfootacrossandafew feet behind your right foot as you simultaneously bend your rightknee.Don’trotateyourtorsoasyoulunge.Stoponceyourrightthighisalmostparalleltothefloor.

3.Pushyourself back intoa standingpositionand repeat theexercise,this time stepping back with your right foot and planting it across andbehindyourleftfoot.

Swiss-BallAssistedLunge1.Standstraightwithadumbbellineachhandandyourbackabout2to3feetawayfromaSwissball.Extendyourrightfootbackbehindyouandrestthetopofyourfootontheball.

2.FollowSteps2-3oftheAssistedLunge(seepage172).

MultiplyYourMoves!BeginnerThereare9lungeMasterMoves,butjustahandfulofvariationsthatyoucantry.Butdon’tworry,you’ll learnhowtodouble,triple,andquadrupleeverysinglemoveinthisbook—includingthese10MasterMoves—inalaterchapter.

WeightsonShoulders(creates9“new”moves!)Insteadoflettingyourarmshangdownatyoursides,curltheweightsupandresttheendsofthedumbbellsonthefrontofyourshoulders.

MultiplyYourMoves!IntermediateArmsOverhead (creates 9 “new”moves!) Insteadof letting your armshangdownatyoursides,uselighterweightsthanusualandpressthemoveryourhead.Then,holdthemtherefortheentireexercise.

MultiplyYourMoves!Intermediate“Plus”One Arm Overhead (creates 9 “new” moves!) Instead of letting yourarmshangdownatyoursides,useasingle lighterdumbbell thanusualandpressitoveryourheadwithyourrightarm.Then,holditaboveyourheadasyou lunge forwardwithyour left legonly.Afteryoucompleteaset with your left leg, switch the weight to your left hand, extend itoverhead,andrepeattheexercisewithyourrightleg.

CombineandConquer!

Full-BodyLunge(WORKS THE LEGS, BACK, SHOULDERS, BICEPS, FOREARMS,GLUTES,ANDCALVES)1.FollowSteps1-4of theLunge(seepage169),steppingforwardwithyourleftleg,thenstepbackintoastandingposition.

2.Next,slowlyraiseyourarmsfromyoursidesuntilthey’reparalleltothefloor,thenlowertheweightsbackdowntoyoursides.

3.RepeatSteps1-4oftheLungeagain,thistimesteppingforwardwithyourrightleg,thenstepbackintoastandingposition.

4.Curl theweightsup toyourshoulders, thenslowly lower theweightsbackdowntoyoursides.

LungeFrontSquat(WORKSTHEENTIRELOWERBODYANDTHEBICEPS)1.FollowSteps1-4of theLunge(seepage169),steppingforwardfirstwithyourleftleg,andthenwithyourrightleg.

2.Before repeating the two-part cycle, immediately curl theweights upandresttheendsofthedumbbellsonyourshoulders.

3. Bendboth legs and squat down until your thighs are parallel to thefloor,thenstandbackup.

4.Curltheweightsbackdowntoyoursides.5. Keep alternating between two lunges, one curl, and one squatthroughouttheexercise.

LungeSquat(WORKSTHEENTIRELOWERBODY)1.FollowSteps1-4of theLunge(seepage169),steppingforwardfirstwithyourleftleg,andthenwithyourrightleg.

2.Before repeating the two-partcycle, immediatelybendboth legsandsquatdownuntilyourthighsareparalleltothefloor,thenstandbackup.

3. Keep alternating between two lunges and one squat throughout theexercise.

WalkingLunge(WORKSTHELEGSANDGLUTES)FollowSteps 1-3 of the Lunge (see page 169), but instead of pushingyourself back into a standingposition, put all yourweight on your leadleg, then stand back up, bringing your back leg forward so you’vetraveledonefullstride.Keeplungingforward—alternatingbetweenyourleftandrightlegs—acrosstheroom.

SQUATThisclassicexercisetargetsallofthemuscleswithinyourlowerbody—includingyourquadriceps,hamstrings,andcalfmuscles.

BenchSquat1.Standwithyourbacktotheendofaweightbench—orchair—holdingadumbbell ineachhand.Your feetshouldbehip-widthapartwithyourarmshangingstraightdownatyoursides.

2.Withyourbackstraight,slowlysquatdownuntilyourbuttjusttouchesthe bench—the bench should be at a height high enough so that yourbutt touches it when your thighs are just short of being parallel to thefloor.

3.Immediatelypushyourselfbackupintoastandingposition.Note:Ifyourbenchistoolow,justputapillow,afolded-uptowel,etc.,onthebenchsoyourbutt touches thebenchsoonerasyousquat.You’renotplacingyourweightonthebench—touchingitisjustmeanttoremindyoutostopsquattingandreversethemotion.

BEGINNERMOVES:SQUAT

Squat1.Standstraightholdingadumbbell ineachhandandyourfeetspacedhip-widthapart,kneesunlocked.

2.Letyourarmshangstraightdownatyoursides,palmsfacingin.3.Keepingyour torsostraight,slowlybendyourkneesandsquatdownuntil your thighs are parallel to the floor. (Note: Your knees should bedirectly above your toes—if they track forward past your toes, this canplaceunnecessarystressonyourknees.)

4.Slowlystandbackup—pressingthroughyourheels,notyourtoes,asyougo—untilyourlegsarestraight,kneesunlocked.

SumoSquat1. Stand with your feet slightly wider than shoulder-width apart, feetpointedout to the sides.Grabaheavydumbbell byoneendwithbothhandsandletyourarmshangdowninfrontofyou—theweightshouldbebetweenyourlegs.

2.Withyourbackstraight,slowlysquatdownuntilyourthighsareparalleltothefloor.

3.Pushyourselfbackupintoastandingposition,kneesunlocked.

INTERMEDIATEMOVES:SQUAT

SplitSquat1.Standholdingadumbbell ineachhand, thenstep forwardwithyourleftfootandplaceitabout3feetinfrontofyourrightfoot.Yourleftfootwillbeflatonthefloor,whereasyourrightfootwillhaveonlytheballofyourfoottouchingthefloor—yourheelwillbeslightlyelevated.

2.Holdingthisposition,slowlysquatdownuntilyourleftthighisparallelto the floor—your right knee should naturally lower down to just abovethefloor.

3.Pressyourselfbackupand finish the requiredamountof reps.Thenswitch positions—placing your right foot forward—and repeat theexercisefortherequiredamountofreps.

WallSquat1.Standabout18to24inchesawayfromasturdywall,withyourbackfacingthewallandadumbbellineachhand.

2.Leanback into thewallso thatyourhead,back,andbuttarerestingagainstit.

3. Bend your legs and slowly slide down thewall until your thighs arealmostparalleltothefloor.

4.Pressyourselfbackupuntilyourlegsarestraight—kneesunlocked—andrepeattherequiredamountofreps.

INTERMEDIATE“PLUS”MOVES:SQUAT

FrontSquat1.Standstraightholdingadumbbell ineachhandandyourfeetspacedhip-widthapart.

2. Raise both dumbbells up to your chest and place the ends of eachdumbbell on the front of your shoulders—your palms will be facing intowardeachother,elbowspointingdown.

3.FollowSteps3-4oftheSquat(seepage184).

Single-LegSquat1.Standstraight,holdingadumbbellineachhandwithyourfeetspacedhip-widthapart.Bendyourrightkneeandraiseyourrightfootupbehindyouandholditthere.

2.Keepingyourbalance,slowlysquatdownuntilyourleftthighisalmostparalleltothefloor.

3. Push yourself back up into a standing position, then repeat theexercisewithyourright legbyloweringyourrightfootbackdowntothefloorandraisingyourleftfootupbehindyou.Thensquatdownuntilyourrightthighisalmostparalleltothefloor.Alternatefromlefttorightfortheentireset.

MultiplyYourMoves!BeginnerTherearesevenversionsofthesquat.Hereareafewdifferentvariationstotrytokeepthingsinteresting.

HalfwaySquat(creates7“new”moves!)Insteadofsquattingdownuntilyour thighsareparallel to the floor, loweryourselfdownonlyabouthalfthedistance,thenstandbackup—yourbuttwill loweronlyabout5to7inches.Theshorterdistancemaynotseemlikemuch,butitoffersmostofthesamebenefitswithoutbeingasstressfulonthekneesorrequiringasmuchbalancetoperform.

MultiplyYourMoves!IntermediateOverheadPress(creates6“new”moves!)Insteadoflettingtheweightshangdownatyoursides,raisethedumbbellsoveryourheadandkeepthemthereasyousquat.Note:Youcanuse thiswithallof thesquats,excepttheSingle-LegSquat—it’stoodifficulttostaybalanced.

MultiplyYourMoves!Intermediate“Plus”ReverseHalfwaySquat(creates7“new”moves!)Starttheexercisebysquatting down until your thighs are almost parallel to the floor. Butinsteadofpushingyourselfbackupintoastandingposition,riseuponlyabout half the distance. Continue to squat all the way down—so yourthighsareparalleltothefloor—thenpushyourselfuphalfthedistancefortheentireset.

CombineandConquer!

CurlingPressSquat(WORKS THE LEGS, GLUTEALMUSCLES, LOWER BACK, BICEPS,SHOULDERS, TRICEPS, CHEST, FOREARMS, ABDOMINALS, ANDCALVES)1. Stand straightwith a dumbbell in each hand—palms facing in—withyourfeetshoulder-widthapart.

2.Bendyourknees,squatdownuntilyour thighsarealmostparallel tothefloor,andthenstandbackup.

3.Curltheweightsuptoyourshoulders,twistingyourwristsoutwardasyougo—yourpalmsshouldfaceyourshouldersatthetop.

4. Press the weights up over your head, twisting your wrists in 180degreessoyourpalmsfaceforwardatthetop.

5.Reversetheorderoftheexercise—loweringtheweights,thencurlingthembackdown—untiltheweightsarebackdownbyyoursides.

ADDITIONALLEGEXERCISES

FlatDumbbellLegCurl

(WORKSTHEHAMSTRINGSANDGLUTES)1.Lie facedownonabenchandshimmyyourselfbackuntilyourkneeshang off the edge of the bench—the bench should be supporting youfromyourheadallthewaytothebottomofyourthighs.

2.Next,havesomeoneplacealightdumbbellbetweenyourfeet—pointyourtoesstraightoutsotheinsideplateofthedumbbellrestsontopofthebottomofyourfeet.

3.Keepingyour legsandfeettogether,bendyourkneesanddrawyourheelstowardyourbutt.

4.Squeezeyourglutes,thenslowlyloweryourlegsbackdown.

INTERMEDIATEMOVES:ADDITIONALLEGS

GolfSquat(WORKSTHELEGS,OBLIQUES,ANDSHOULDERS)1. Hold a dumbbell by one endwith both hands; your arms should behangingstraightdowninfrontofyou.

2.Slowlysquatdownuntilyourthighsarealmostparalleltothefloor.3.Straightenbackupintoastandingpositionasyoutwistyourtorsototheright.Asyougo,swingtheweightupinacontrolledmotionandtotherightsoitendsupoveryourrightshoulder—yourleftheelshouldriseoffthefloor.

4.Carefullylowertheweightbackdowninfrontofyou,thensquatdownandrepeattheexercise—thistimestandingupandtwistingtotheleft.

INTERMEDIATE“PLUS”MOVES:ADDITIONALLEGS

SquatJump(WORKSTHEENTIRELOWERBODY)1. Stand with a light dumbbell in each hand—feet slightly wider thanshoulder-widthapart—andyourarmsdownatyoursides.

2.With your head up, squat down until your thighs are parallel to thefloor.Letyourbodyleanforwardslightlyasyougo.

3. Immediately jumpstraightupashighasyoucan,keepingyourarmsdownalongyoursides.

4.Onceyourfeettouchthefloor,immediatelysquatbackdown.Continuetosquatandjumpfortheentiresetwithnorestinbetweeneachjump.

EXERCISESFORYOUR

SHOULDERS

BENT-OVERRAISEThisimportantexercisestrengthensthealways-neglectedreardeltoids—the back of your shoulders—and the rotator cuff muscles; it alsoaids in drawing your shoulders back,which helpswith posture andbetterbreathing.

Bent-OverRaise1.Sitontheedgeofabench—oranarmlesschair—withalightdumbbellineachhand.

2.Bendingatthewaist,leanforwarduntilyourchesttouchesyourthighs—orascloseaspossible.Letyourarmshangstraightdownbelowyou,palmsfacingintowardeachother.

3.Keepingyourbackfixedinthispositionandyourarmsstraight,elbowsunlocked,slowlyraise theweightsout toyoursidesuntilyourarmsareparalleltothefloor.

4.Holdforasecond,thenslowlyloweryourarmsbackdownuntilthey’rehangingdirectlybelowyouoncemore.

Note:Asyouperform theexercise, try tokeepyour torso frommoving.Lifting it up—even slightly—as you raise the weights uses momentumandyourlowerbackinsteadofthemusclesyou’retryingtowork.

BEGINNERMOVES:BENT-OVERRAISE

StandingBent-OverRaise1.Standstraightholdingalightdumbbellineachhand.2.Bendingatthewaist,leanforwarduntilyourbackisflatandasparallelto the floor as possible—let your arms hang down directly below you,palmsfacingeachother.

3.FollowSteps3-4oftheBent-OverRaise(seeoppositepage).

Swiss-BallBent-OverRaise1.SitonaSwissballwithalightdumbbellineachhand.Keepyourlegsbentwithyourfeetflatonthefloor.

2.FollowSteps2-4oftheBent-OverRaise(seepage196).

INTERMEDIATEMOVES:BENT-OVERRAISE

LyingFlatBenchBent-OverRaise1.Lieproneonanexercisebenchwithalightdumbbellineachhand.2.Shimmytotheendofthebenchsothatyourheadhangsoffandyourneck is in line with your back—let your arms hang down below you,palmsfacingeachother.

3.FollowSteps3-4oftheBent-OverRaise(seepage196).

LyingInclineBenchBent-OverRaise1. Set an incline bench at a 30-to 45-degree angle, then grab a lightdumbbellineachhand.

2. Sit backward on the bench with your chin, chest, and stomach flatagainstthepad—letyourarmshangdownbelowyou,palmsfacingeachother.

3.FollowSteps3-4oftheBent-OverRaise(seepage196).

INTERMEDIATE“PLUS”MOVES:BENT-OVERRAISE

LyingSwissBallBent-OverRaise1.LiefacedownonaSwissballwithyourchestandstomachalongtheball.Yourlegsshouldbewiderthanshoulder-widthapartforstability,toestouchingthefloor.

2.Grabalightdumbbellineachhandandletyourarmshangdownfromyoursideswithyourpalmsfacingin.

3.FollowSteps3-4oftheBent-OverRaise(seepage196).

MultiplyYourMoves!BeginnerTherearesixversionsof theBent-OverRaise in thissection tochoosefromandanastounding36variations(atleast)youcanexperimentwithwhenyou’reready.

Everyversionofthebent-overraisehasyouangleyourpalmsintowardeach other at the start of the exercise. Instead, try either of these twotweakswithanyexerciseinthissection.

AddaTwist(creates6“new”moves!)Starttheexerciseinthetraditionalway—palmsfacingin—butasyouraiseyourarmsouttoyoursides,twisttheweightsinwardsoyourpalmsendupfacingbehindyouatthetopofthemove.Then,asyoulowertheweightsbackdown,twistthembacksothattheyfaceeachotheronceagainwhenyourarmsaredirectlybelowyou.

Overhand Grip (creates 6 “new” moves!) Before you start, twist yourwrists in so that your knuckles face forward. Then, keep them in thisposition as you raise and lower the weights—your palms should stayfacingbehindyouthroughouttheentireexercise.

MultiplyYourMoves!IntermediateEveryversionoftheBent-OverRaisealsohasyouraisebotharmsatthesametime.Instead,trythistweakwithanyexerciseinthissection.

One Arm at a Time (creates 6 “new” moves!) Instead of raising botharmsat thesametime, try raisingyour leftarmonly,keepingyour rightarm hanging down as you go. Lower your left arm back down, thenrepeattheexercise,thistimeraisingyourrightarmouttothesidewhilekeepingyourleftarmstationary.Alternatefromlefttorightthroughouttheexercise.

MultiplyYourMoves!Intermediate“Plus”Createyourownhybridexercisebydoingabeginnervariationonearmata time. The moves are more challenging, but they all requireconcentration to perform, which can help you focus on the muscles

you’retryingtobuild.

OneArmataTime+AddaTwist (creates6 “new”moves!)Start theexerciseinthetraditionalway—palmsfacingin—thenraiseyourleftarmonly out to your side.As yougo, twist theweight inward so your palmfacesbehindyouat the topof themove.Lower theweightbackdown,twistingthedumbbelloutwardsothatyourpalmfaces inwhenyour leftarmisbackunderneathyou.Repeatwithyourrightarm.

OneArmataTime+OverhandGrip(creates6“new”moves!)Beforeyoustart, twistyourwrists inso thatyourknuckles face forward.Then,keeptheminthispositionasyouraiseandlowertheweightsonearmatatime.

CombineandConquer!

SeatedRow/Raise(WORKSYOURBACK,TRICEPS,ANDREARSHOULDERS)1.Sitontheedgeofabench—oranarmlesschair—withalightdumbbellineachhand.Bendatthewaistandleanforwarduntilyourchesttouchesyour thighs.Letyourarmshangstraightdownbelowyou,palms facingeachother.

2.Raisetheweightsouttoyoursidesuntilyourarmsareparalleltothefloor.

3.Loweryourarmsbackdown,thenrowtheweightsuptoyoursides.4.Keepingyourupperarmsparallel toyour torso,straightenbotharmsbehindyou.

5. Bend your elbows and lower the weights back to the sides of yourchest, then lower your arms back down until they’re hanging straight

downonceagain.

Three-StageLateralRaise(WORKSALLTHREESIDESOFYOURSHOULDERS—FRONT,SIDE,ANDREAR—ANDTHELOWERBACK)1.Standstraightwithalightdumbbellineachhandandraiseyourarmsstraightouttoyoursides,palmsfacingforward.

2.Keepingyourarmsstraight,swingtheminfrontofyouuntilyourhandsareshoulder-widthapart,palmsfacingeachother.

3. Bend at the waist until your back is parallel to the floor; your armsshouldhangstraightdown,palmsin.

4.Keepingyourbackparallel,extendyourarmsouttoyoursides.5.Raisebackupintoastandingposition.

FRONTRAISEThisshoulder-shapingexercisetargetstheanteriordeltoids—thefrontportionofyourshoulders.

FrontRaise1. Stand straightwith your feet hip-width apart and a light dumbbell ineachhand.

2.Yourarmsshouldbehangingdown in frontofyour thighs—turnyourwristssothatyourpalmsfacebackbehindyou(overhandgrip).

3.Keepingyourarmsperfectlystraight,slowlyraisetheweightsoutandupinfrontofyouuntilyourarmsareparalleltothefloor.

4.Holdforasecond,thenslowlylowertheweightsbackdown.

BEGINNERMOVES:FRONTRAISE

KneelingFrontRaiseKneeling can help you direct more attention to your muscles bypreventingyoufrompushingoffwithyourfeet,atacticsomeexercisersdotogetmomentumtoswingtheweightsup.

1.Get intoakneelingpositionwithadumbbell ineachhand.Yourbackshouldbestraightandinlinewithyourthighs.

2.FollowSteps2-4oftheFrontRaise(seeoppositepage).

SeatedFrontRaise1. Sit on a bench—or armless chair—holding a light dumbbell in eachhand.

2.FollowSteps2-4oftheFrontRaise(seeoppositepage).

INTERMEDIATEMOVES:FRONTRAISE

Swiss-BallFrontRaise1.SitonaSwissballwithalightdumbbellineachhand.Keepyourlegstogether;feetflatonthefloor.

2. Your hands should be hanging down at your sides,with your palmsfacingbackbehindyou.FollowSteps3-4of theFrontRaise (seepage204).

Note: Ifyoufinditdifficulttopositionyourhandswithyourpalmsfacingbackward—a problem that people with narrower shoulders tend toexperience—turnyourpalmsintowardtheballinstead(asshown).

INTERMEDIATE“PLUS”MOVES:FRONTRAISE

LyingInclineBenchFrontRaise1.Setaninclinebenchata45-degreeangle,thengrabalightdumbbellineachhand.

2.Sitonthebenchand letyourarmshangstraightdown,palmsfacingbehindyou—yourarmsshouldbeangledslightlybehindyourtorso.

3.FollowSteps3-4oftheFrontRaise(seepage204).

ProneFrontRaise1. Set an incline bench at a 30-to 45-degree angle, then grab a lightdumbbellineachhand.

2. Sit backward on the bench with your chin, chest, and stomach flatagainst the pad—let your arms hang down below you, palms facingbehindyou.

3.FollowSteps3-4oftheFrontRaise(seepage204).

MultiplyYourMoves!BeginnerTherearesixversionsoftheFrontRaisetochoosefrominthissection,butapplyinganyorallofthesechangesturnssixinto72.

EveryversionoftheFrontRaisehasyouholdingthedumbbellswithanoverhandgrip—palmsfacingback—atthestartoftheexercise.Instead,trythesetwotrickswithanyexerciseinthissection.

NeutralGrip(creates6“new”moves!)Twistyourwristsoutsothatyourpalms face in toward each other. Then, keep them in this positionthroughoutthemove.

AddaTwist(creates12“new”moves!)Youcaneither:

Starttheexerciseinthetraditionalway—palmsfacingback—thenasyouraiseyourarmsup,twisttheweightsoutsoyourpalmsendupfacingeachotheratthetopofthemove(thenreversethemotiononthewaydown).Starttheexercisewithyourpalmsfacingin,thenrotatetheweightsinsothatyourpalmsarefacingdowntowardtheflooratthetopofthemove(again,reversingthemotiononthewaydown).

MultiplyYourMoves!IntermediateEvery version of the Front Raise also has you raise both arms at thesametime.Instead,trythistweakwithanyexerciseinthissection.

One Arm at a Time (creates 6 “new” moves!) Instead of raising botharmsat thesametime, try raisingyour leftarmonly,keepingyour rightarm hanging down as you go. Lower your left arm back down, thenrepeattheexercise,thistimeraisingyourrightarmouttothesidewhilekeepingyourleftarmstationary.Alternatefromlefttorightthroughouttheexercise.

One Up, One Down (creates 6 “new” moves!) Instead of raising andlowering both weights together, try raising the weight in your left handfirst,keepingyourrightarmhangingdown.Asyoulowertheweightbackdown, simultaneously raise theweight in your right hand.Continue the

exercisebyraisingoneweightasyoulowertheotherfortheentireset.

MultiplyYourMoves!Intermediate“Plus”Create your own hybrid exercise by doing a beginner variation and anintermediatemove. You’ll perform exercises that ask for yourmuscle’sundividedattention.

OneArmataTime+NeutralGrip(creates6“new”moves!)Beforeyoustart,twistyourwristsinsothatyourpalmsfaceeachother.Then,keepthem in this position as you raise and lower theweights one arm at atime.

OneArmataTime+AddaTwist(creates12“new”moves!)Tryanyofthe12versionscreatedbyaddingeithertypeoftwist,butuptheintensitybydoingtheexerciseonearmatatime.

OneUp,OneDown+NeutralGrip(creates6“new”moves!)Beforeyoustart,twistyourwristsinsothatyourpalmsfaceeachother.Then,keeptheminthispositionasyouraiseoneweightasyoulowertheother.

OneUp,OneDown+AddaTwist(creates12“new”moves!)Tryanyofthe12versionscreatedbyaddingeithertypeoftwist,butmakeitmoreofachallengebyraisingtheweightinonehandasyoulowertheweightintheother.

MultiplyYourMoves!AdvancedUnbalancedGrip(creates144“new”moves!)EveryMasterMoveinthissection—includingall 66variations—haveyouholding thedumbbells inthecenterofthehandle.Instead,tryslidingyourhandseitherallthewaytotheleftortherightofthehandle.Lookatyourhandsandtheywillbeinoneoftwopositions:

The thumb side of your hand(s)will be pressed against the insideplateofthedumbbell(s).The pinky side of your hand(s) will be pressed against the insideplateofthedumbbell(s).

Theweightswillfeeloff-centerinyourhands,nomatterwhichwayyou

choose to slide your hands. This places even more stress on yourshouldermusclesforgreaterdevelopment.

CombineandConquer!

UnilateralFront/SideRaise(WORKSTHEFRONTANDSIDEDELTOIDS)1.Standwithalightdumbbellineachhand,palmsfacingin.2.Keeping your armsperfectly straight, slowly raise theweight in yourleft handoutandup in frontof youuntil your left arm isparallel to thefloor.Simultaneouslyraiseyourrightarmouttoyoursideuntilit’sparalleltothefloor.

3.Lowerbotharmsdown,thenrepeattheexercise,thistimeraisingyourrightarminfrontofyouasyouraiseyourleftarmstraighttotheside.

4.KeepalternatingbetweenSteps2and3fortheremainderoftheset.

SHOULDERPRESSThismultipointexercisetargetstheanteriorhead(thefrontpart)andthemedial head (the sideportions) of your shoulders. It alsoworksthetricepsanduppertrapeziusmuscles.

SeatedShoulderPress1.Sitontheendofabench—orasturdychair—withadumbbellineachhand.

2. Bring the weights up to the sides of your shoulders—your elbowsshouldbepointingdownwithyourknucklespointingtowardtheceiling.

3.Turntheweightssothatyourpalmsfaceforward.4.Keepingyourbackstraight,slowlypress theweightsoveryourheaduntilyourarmsareextendedaboveyou,elbowsunlocked.

5.Slowlylowertheweightsbackdowntoyourshoulders.

BEGINNERMOVES:SHOULDERPRESS

StandingShoulderPress1.Stand straightwith your feet shoulder-widthapart andadumbbell ineachhand.

2. Bring the weights up to the sides of your shoulders—your elbowsshouldbepointingdownwithyourknucklespointingtowardtheceiling.

3.Turntheweightssothatyourpalmsfaceforward.4.Keepingyourbackstraight,slowlypress theweightsoveryourheaduntilyourarmsareextendedaboveyou,elbowsunlocked.

5.Slowlylowertheweightsbackdowntoyourshoulders.

INTERMEDIATEMOVES:SHOULDERPRESS

Swiss-BallShoulderPress1.SitontopofaSwissballwithyourfeetflatonthefloorandadumbbellineachhand.

2.FollowSteps2-4oftheSeatedShoulderPress(seepage212).

INTERMEDIATE“PLUS”MOVES:SHOULDERPRESS

PushPress1.Stand straightwith your feet shoulder-widthapart andadumbbell ineachhand.

2.Bringtheweightsupto thesidesofyourshoulders—elbowspointingdown,palmsfacingforward.

3.Holdingthisposition,immediatelysquatdownafewinches,thenpushyourself back up into a standing position as you press the weightsoverhead.

4.Slowlylowertheweightsbackdowntoyourshoulders.

MultiplyYourMoves!BeginnerAlthoughthereareonlyfourbasicversionsoftheShoulderPress,thereare95variationsatyourdisposal.Here’showtogetstarted!

AllfourversionsoftheShoulderPresshaveyouangleyourpalmsfacingforward.Instead,trythesewithanyexerciseinthissection.

NeutralGrip(creates4“new”moves!)Beforeyoustart,twistyourwristsinsothatyourpalmsfaceintowardeachother.Then,keeptheminthispositionasyoupressandlowertheweights.

UnderhandGrip (creates 4 “new”moves!) Before you start, twist yourwristssothatyourpalmsfaceintowardyourshoulders.Then,keeptheminthispositionasyoupressandlowertheweights.

AddaTwist(creates24“new”moves!)If you’re starting the exercise in the traditionalway—palms facingforward—twist the dumbbells out as you press them overhead,either:

90degrees—soyourpalmsfaceeachotheratthetop.180degrees—soyourknucklesfaceforwardatthetop.

Ifyou’restartingtheexercisewithaneutralgrip—palmsfacingeachother—twistthedumbbellsasyoupressthemoverhead,either:

In—soyourpalmsfaceforwardatthetop.Out—soyourknucklesfaceforwardatthetop.

If you’re starting the exercise with an underhand grip—knucklesfacingforward—twistthedumbbellsinasyoupressthemoverhead,either:

90degrees—soyourpalmsfaceeachotheratthetop.180degrees—soyourpalmsfaceforwardatthetop.

Nomatterwhichversionyoutry, reversethemotionasyou lower theweightsbackdownsoyourpalms return to their original positionwhenaboveyou.

MultiplyYourMoves!IntermediateOneArmataTime (creates4 “new”moves!) Insteadofpressingbothweightssimultaneously, trypressingup theweight inyour leftarm first,keepingtheweightinyourrighthanddownbyyourshoulder.Loweryourleft arm back down, then repeat the exercise, this time pressing theweight in your right arm up while keeping your left arm stationary.Alternatefromlefttorightthroughouttheexercise.

One Up, One Down (creates 3 “new”moves!) Instead of pressing upboth weights, press the one in your left hand first. As you lower theweightbackdown,simultaneouslypresstheweightinyourrighthandup.Continuetheexercisebypressingoneweightasyoulowertheotherfortheentireset.Note:Thisvariationdoesn’tworkwiththePushPress.

MultiplyYourMoves!Intermediate“Plus”If you’ve ever seen a unique shoulder press exercise, chances are it’soneofthevariationsyoucancreatemixingabeginnervariationwithanintermediate variation. Take your time trying these equilibrium-taxing,muscle-buildingmoves.

OneArmataTime+NeutralGrip(creates4“new”moves!)Beforeyoustart,twistyourwristsinsothatyourpalmsfaceeachother.Then,keepthem in thispositionas youpressand lower theweightsonearmat atime.

OneArmataTime+UnderhandGrip(creates4“new”moves!)Beforeyoustart, twistyourwrists inso thatyourknuckles face forward.Then,keeptheminthispositionasyoupressandlowertheweightsonearmatatime.

OneArmataTime+AddaTwist(creates24“new”moves!)Tryanyofthe24versionscreatedbyaddinganyof thesix typesof twists,butuptheintensitybydoingtheexerciseonearmatatime.

OneUp,OneDown+NeutralGrip(creates3“new”moves!)Beforeyoustart,twistyourwristsinsothatyourpalmsfaceeachother.Then,keepthem in this position as you press one weight as you lower the other.Note: This variation—and the other two below—do not work with the

PushPress.

OneUp,OneDown+UnderhandGrip(creates3“new”moves!)Beforeyoustart, twistyourwrists inso thatyourknuckles face forward.Then,keep them in this position as you press one weight as you lower theother.

OneUp,OneDown+AddaTwist(creates18“new”moves!)Tryanyoftheversionscreatedbyaddinganyofthesixtypesoftwists,butmakeitmoreofachallengebypressingtheweightinonehandasyoulowertheweightintheother.Note:ThisvariationistoodifficulttodowiththePushPress.

MultiplyYourMoves!AdvancedUnbalancedGrip (creates198 “new”moves!)All fourexercises in thissection—includingall 95variations—haveyouholding thedumbbells inthecenterofthehandle.Instead,tryslidingyourhandseitherallthewaytotheleftortherightofthehandle.Lookatyourhandsandtheywillbeinoneoftwopositions:

The thumb side of your hand(s)will be pressed against the insideplateofthedumbbell(s).The pinky side of your hand(s) will be pressed against the insideplateofthedumbbell(s).

Theweightswillfeeloff-centerinyourhands,nomatterwhichwayyouchoosetoslideyourhands.Yourshoulderswillrelyonadditionalmusclefiberstheytypicallydon’tuseduringregular-grippresses.

CombineandConquer!

ShoulderPressSquat(WORKSTHESHOULDERSANDLOWERBODY)1.Standstraightwithyourfeetshoulder-widthapart,holdingadumbbellin each hand.Bring theweights up to the sides of your shoulders andrest the ends on your shoulders—your elbows should point down withyourpalmsfacingin.

2.Maintainingthisposture,slowlybendyourkneesandsquatdownuntilyourthighsarealmostparalleltothefloor.

3. Quickly stand up as you simultaneously press the weights up—youshouldendupinastandingpositionwiththeweightsaboveyourhead.

4.Lowertheweightsbackdowntothefrontsofyourshoulders.

SIDERAISEThis single-joint exercise isolates the medial deltoids—the muscleheadthatformsthesidesofyourshoulders.

BasicSideRaise1.Standwithalightdumbbell ineachhand,yourarmsstraightdownatyoursides.

2.Turntheweightssothatyourpalmsfaceintowardeachother.3.Keepingyourarmsstraight,elbowsunlocked,slowlyraisetheweightsoutandawayfromyourbodyuntilyourarmsareparalleltothefloor.

4.Holdforasecond,thenslowlyloweryourarmsbackdown.Note: Avoid bringing the dumbbells in front of your body so they clinktogether.Thisalters theangle, drawing inmoremuscles from the frontportionofyourshoulder(youranteriordeltoids)andlessofthemusclesyou’retryingtowork(themedialdeltoidswhichmakeupthesidesofyourshoulders).

BEGINNERMOVES:SIDERAISE

KneelingSideRaise1.Getintoakneelingpositionwithadumbbellineachhand,armsatyoursides.Yourbackshouldbestraightandinlinewithyourthighs.

2.FollowSteps2-4oftheBasicSideRaise(seeoppositepage).

SeatedSideRaise1.Sitontheedgeofabench—oranarmlesschair—withalightdumbbellineachhandandyourarmshangingstraightdownatyoursides.

2.FollowSteps2-4oftheBasicSideRaise(seeoppositepage).

INTERMEDIATEMOVES:SIDERAISE

Single-LegLateralRaise1.Standasyouwould todo theBasicSideRaise—armsatyoursidesholdingadumbbell ineachhand.Bendyour left legand raiseyour leftfootupslightlybehindyousoyou’rebalancingonyourrightfootonly.

2.FollowSteps2-4oftheBasicSideRaise(seepage220)fortheentireset.Afterward,switchpositionsandbalanceonyourleftfootforthenextset.

Swiss-BallSideRaise1.SitonaSwissballwithalightdumbbell ineachhandandyourarmshangingstraightdownatyoursides.Spreadyourlegsslightlyandplaceyourfeetflatonthefloorforstability.

2.FollowSteps2-4oftheBasicSideRaise(seepage220).

INTERMEDIATE“PLUS”MOVES:SIDERAISE

HangingSideRaise1.Standstraightwithalightdumbbellinyourrighthandandyourleftsidealongside a doorknob, power rack, bench rack, etc. (anything stableenoughthatyoucanholdontoandleanoff).Grabthedoorknobwithyourlefthand, then leansideways toyour right—yourbodyshouldbeonanangle with your right arm hanging straight down and away from yourtorso.

2.FollowSteps2-4oftheBasicSideRaise(seepage220),butuseyourrightarmonly.Afterward,switchpositionstoworkyourleftarm.

LeaningSideRaise1.PlaceaSwissballshoulder-heightagainstasturdywallandleanyourleftshoulderagainstittoholditinplace.Grabalightweightinyourrighthand,thenshimmyyourfeetawayfromthewallsothatyourbodyisonan angle. Your body should be leaning into the ball with your legstogetherandyourrightarmhangingstraightdowninfrontofyou,closetoyourbody.

2.FollowSteps2-4oftheBasicSideRaise(seepage220),butuseyourrightarmonly.Afterward,switchpositionstoworkyourleftarm.

MultiplyYourMoves!BeginnerWhile there are 7 versions of the Side Raise in this section, you canperform at least 66 beginner and intermediate variations with thesesimple-to-dotweaks.

EveryversionoftheSideRaisehasyouangleyourpalmsintowardeachotheratthestartoftheexercise.Instead,tryeitherofthesetwotweakswithanyexerciseinthissection.

OverhandGrip (creates7“new”moves!)Beforeyoustart theexercise,twistyourwristsinsothatyourknucklesfaceforward.Thenkeeptheminthis position as you perform the move; your palms should stay facingbehindyouthroughouttheentireexercise.Note:This tweakforcesyourreardeltoidstohelpraisetheweights.

UnderhandGrip(creates7“new”moves!)Beforeyoustarttheexercise,twist your wrists outward so that your palms face forward. Then keepthem in thispositionasyouperform themove; yourpalmsshouldstayfacing forward throughout theentire exercise.Note:This tweakcausesyourfrontdeltoidstohelplifttheweights.

MultiplyYourMoves!IntermediateOne Arm at a Time (creates 5 “new” moves!) Instead of raising botharmsatthesametime,raiseyourleftarmonly,thenlowerit.Repeattheexercise, this time raising just your right arm out to the side. Alternatefrom left to right throughout the exercise.Note: This tweak won’t workwith the Intermediate “Plus”MasterMoves, because theyalreadyhaveyouworkingeacharmseparately.

One Up, One Down (creates 5 “new”moves!) Instead of raising bothweights,tryraisingyourleftarmfirst.Asyouloweryourarmbackdown,simultaneously raise your right arm.Continue the exercise by loweringonearmasyouraise theotherarmfor theentireset.Note:This tweakalsodoesn’tworkwiththeIntermediate“Plus”MasterMoves.

AddaTwist(creates42“new”moves!)If you’re starting the exercise in the traditionalway—palms facing

eachother—twistthedumbbellseither:

In—soyourpalmsfacebehindyouatthetop.Out—soyourpalmsfaceforwardatthetop.

If you’re starting the exercise with an overhand grip—knucklesfacingforward—twistthedumbbellsouteither:

90degrees—soyourpalmsfacedownatthetop.180degrees—soyourpalmsfaceforwardatthetop.

Ifyou’restartingtheexercisewithanunderhandgrip—palmsfacingforward—twistthedumbbellsineither:

90degrees—soyourpalmsfacedownatthetop.180degrees—soyourknucklesfaceforwardatthetop.

Nomatterwhichversionyoutry, reversethemotionasyou lower theweightsbackdownsotheyreturntotheiroriginalposition.

MultiplyYourMoves!Intermediate“Plus”Five of theMasterMoves turn into 80morewhen you combine a fewvariations in the right way. Note: These tweaks work only with theBeginner and Intermediate Master Moves—which have you use botharms.

OneArmataTime+OverhandGrip(creates5“new”moves!)Beforeyou start, twist yourwrists in so that your knuckles face forward.Thenkeeptheminthispositionasyouraiseandlowertheweightsonearmatatime.

OneArmataTime+UnderhandGrip(creates5“new”moves!)Beforeyou start, twist your wrists out so that your palms face forward. Thenkeeptheminthispositionasyouraiseandlowertheweightsonearmatatime.

OneArmataTime+AddaTwist(creates30“new”moves!)Tryanyofthe30two-armversionscreatedbyaddinganyofthesixtypesoftwists,butuptheintensitybydoingtheexerciseonearmatatime.

OneUp,OneDown+OverhandGrip(creates5“new”moves!)Beforeyoustart, twistyourwrists inso thatyourknuckles face forward.Then,keeptheminthispositionasyouraiseoneweightasyoulowertheother.

OneUp,OneDown+UnderhandGrip(creates5“new”moves!)Beforeyou start, twist your wrists out so that your palms face forward. Then,keeptheminthispositionasyouraiseoneweightasyoulowertheother.

OneUp,OneDown+AddaTwist(creates30“new”moves!)Tryanyofthe30two-armversionscreatedbyaddinganyofthesixtypesoftwists,butmakeitmoreofachallengebyraisingtheweightinonehandasyoulowertheweightintheother.

MultiplyYourMoves!AdvancedThese three tiny tweaks are subtle, but they can be used with everyMasterMoveandall146variationstocreate612moreshoulder-shapingexercises.

ButtTouch (creates 153 “new”moves!) Instead of lowering your armsstraightdowntoyoursides,trydrawingyourarmsback1or2inchessothedumbbellsenduptouchingtheedgesofyourbutt.

Thissmallanglechangemakesyourrearshouldershelpoutwitheachrep—these tinymusclesareusually neglectedbymanyexercisers, butthey’revitalifyou’rehopingtobuildapairofwell-balancedshoulders.Stop 6 Inches Away (creates 153 “new” moves!) Instead of loweringyourarmsall thewaydowntoyoursidesaftereachrep—sotheyhangstraightdown—trystopping theweightsabout6 inchesaway fromyourlegs.(You’llstillraisethemupsothey’reparalleltothefloorasusual.)

Not dropping your arms all theway down places constant stress onyour shoulders, forcing them to recruit even more muscle fibers thanusual.Note:Youmayneedtoreducetheweightyoutypicallyuseby30to50percent.UnbalancedGrip(creates306“new”moves!)Allsevenexercisesinthissection—includingall146variationsupuntilnow—haveyouholdingthedumbbells in the center of the handle. Instead, try sliding your handseitherallthewaytotheleftortherightofthehandle.Lookatyourhands

andtheywillbeinoneoftwopositions:

The thumb side of your hand(s)will be pressed against the insideplateofthedumbbell(s).The pinky side of your hand(s) will be pressed against the insideplateofthedumbbell(s).

Theweightswillfeeloff-centerinyourhands,nomatterwhichwayyouchoosetoslideyourhands.Thismakesyourmedialdeltoidsrecruitmoremusclefiberstostabilizetheweightsasyouraiseandlowerthem.

CombineandConquer!

LateralLunge(WORKSYOURSHOULDERS,LEGS,ANDCOREMUSCLES)1.Standasyouwouldtodoasideraise—armsatyoursidesholdingadumbbellineachhand.

2.Takeabigstepforwardwithyourleftfootandplantitflatonthefloor.Lower your bodyuntil your left leg is bent at a90-degreeangle—kneeoveryourtoes.

3. As you lunge forward, simultaneously extend your arms out to yoursidesuntilyourarmsareparalleltothefloor.

4. Push yourself back into a standing position as you simultaneouslyloweryourarmsbackdowntoyoursides.

5.Repeattheexercise,thistimebysteppingforwardwithyourrightfoot.

ADDITIONALSHOULDEREXERCISES

LyingShoulderRotation

(WORKSTHEROTATORCUFFMUSCLES)1.Lieonyour rightsidewithyour legsand feet together,kneesslightlybentforsupport.Bendyourrightarmata90-degreeangleandrestyourelbow and forearm on the floor, fist pointing forward.Grab a very lightdumbbell inyour lefthandandpositionyour leftarmsothatyourupperarm is flatagainstyourside,armbentat90degreeswith thedumbbellhanginginfrontofyourstomach.

2.Withoutmovingyourupperarm,rotateyourarmandraisetheweightupuntilit’sdirectlyaboveyourleftelbow—yourarmshouldstillbebentat90degrees.

3.Reverse themotionby rotating theweightbackdown, finish theset,thenswitchpositionstoworkyourrightarm.

INTERMEDIATEMOVES:ADDITIONALSHOULDERS

StandingShoulderRotation(WORKSTHEROTATORCUFFMUSCLES)1. Stand straight with a very light dumbbell in each hand. Raise yourelbowsouttothesidesuntilyourupperarmsareparalleltothefloorwiththe weights pointing down—your arms should be bent at 90-degreeangles.

2. Without moving your upper arms, rotate your arms and raise theweights forward until they are directly above your elbows—your armsshouldstillbebentat90degrees.

3.Reversethemotionbyrotatingtheweightsbackdown.

INTERMEDIATE “PLUS” MOVES: ADDITIONALSHOULDERS

InclineBenchShoulderRotation(WORKSTHEROTATORCUFFMUSCLES)1.Setaninclinebenchata45-degreeangle,grabaverylightdumbbellineachhand,andsitbackwardon thebench.Yourchestandstomachshouldrestflatagainstthebackrest.

2.Raiseyourelbowsouttothesidesuntilyourupperarmsareparalleltothe floorwith theweights pointing down—your arms should be bent at90-degreeangles.

3. Without moving your upper arms, rotate your arms and raise theweights forwarduntil your forearmsareparallel to the floor—yourarmsshouldstillbebentat90degrees.

4.Reversethemotionbyrotatingtheweightsbackdown.

PARTTHREE

AMILLIONMOVESFORYOURMUSCLES

Six

THE 6 TRICKS THAT QUADRUPLE EVERYEXERCISEINTHISBOOK

THANKSTOTHE“MULTIPLYYOURMOVES!” sectionsof thisbook,you’vealreadylearnedthatjustahandfuloftweakscanturnafewhundredexercisesintoafewthousandexercises.Buttherearesometweaksthatareevenmoreuniversal—meaningyoucanapplythem to practically any exercise you choose (within reason). Heretheyare.

The first three tweaks apply to every move, which technicallytripleseveryexercise in thisbook—sinceyoucanapplyeachone toeveryexercise.Thelastthreetweaksaremorespecifictocertaintypesofexercises.Together,theyturnall4,988exercisesinthisbookintoatleast 21,978.According to those numbers, I believe thatmeans youcould try a new dumbbell exercise every day for the next 60 yearsbeforerepeatingthesameexercise.Ifthat’sstillnotenoughdumbbellexercises to satisfy your workout appetite, turn to Chapter Sevenimmediatelytolearnhowtomakeyourownexerciseoutofmillionsofmuscle-buildingpossibilities.

TRYTHISTRICKWITHEVERYEXERCISEINTHISBOOK

Beginner

ContinuousContraction(Creates4,988NewExercises!)Thistweakisperfectforbeginnersbecauseitteachesyoutofeelthemuscles you’re trying to train “before” and “during” the exercise.

Don’t worry that you can’t lift as much weight. The point of anyexerciseistoexhaustyourmusclestoforcethemtochange,andthistweakletsyouaccomplishjustthatusinglessweight.

Before you start any exercise, flex the muscles you’re about toworkandkeepflexingthemasyouperformtheexercise.Note:Don’tworryifsomeexerciseswon’tallowyoutokeepyourmusclesflexedtheentiretime—justdoyourbest.

IntermediateDoThreeMini-Reps(Creates4,988NewExercises!)

Using this trickwith every exercise forces you to keep themusclesyou’retrainingcontractedlonger,soyouenduprecruitingevenmoremusclefibersthanusualforgreaterimprovements.

Each time you raise theweight, avoid the urge to lower it backdownimmediately.Instead,performthree“mini-reps”—loweringtheweightjust1to2inches—inbetweeneachnormalrepetition.

Intermediate“Plus”Wait3Seconds(Creates4,988NewExercises!)Thistweakcantakethetamestexerciseandturnitintoabrutalmovethat pushes your muscles to new limits. This is especially true ofexerciseswheremanypeopletendtousemomentumtohelpcheattheweight up. This tactic also makes you start every single repetitionfresh, so there’s less chance of your raising the weight with othermusclesbesidestheonesyouwanttowork.However,youmaywanttouselessweightthanusual—20to30percent—whenusingit.

Insteadofimmediatelyraisingthedumbbellseachtimeyoulowerthem back down, wait and hold them at the bottom for exactly 3seconds.

If it’s an exercisewhere your arms end up down at your sides,like biceps curls and front or side raises, for example, keep theweightsaboutaninchawayfromyourlegssothere’stensiononyourmuscleswhileyouwait.Ifit’sanexercisewhereyourarmsendupdirectlybeneathyou—bent-over raises, bent-over rows, etc.—then stop about an inchaway from the bottom of the move to keep tension on themuscles.Ifit’salegexercise—squat,lunge,etc.—stopatthebottomofthemove instead (where you’re either squatting or lunging). Thismaneuver can be extremely difficult to perform with legexercises, but you’ll achieve terrific results if you use it.Beginners may find this tweak too challenging because of thebalance it requires, so ease into it by pausing 1 second to start,thenworkyourwayupto3secondsovertime.

TRYTHISTRICKWITHEVERYSTANDING-STRAIGHTEXERCISE

Beginner–Intermediate

RaiseYourFoot(Creates626NewExercises!)

Whilethistrickiseitherimpossibleortooriskytodowithanyoftheexercises that work your legs, it is effective for most upper-bodyexerciseslikepresses,curls,raises,rows,andsoon.Itallowsyoutoimprove your balancewhile you strengthen your legmuscles at thesametime.

Insteadofkeepingbothfeet flaton thefloor, trysuspendingonefootaninchabovethefloorsoyourweightisonthesupportingfootthroughout the exercise. After each set—or repetition, if you reallywanttotrysomethingunique—loweryourfootbackdownandraise

theoppositefoot.Keepalternatingbackandforthbetweenfeetsoyoutrainthemequally.

Intermediate“Plus”RaiseYourHeels(Creates626NewExercises!)Again,whilethistrickdoesn’tapplytoanyofthelegexercisesinthisbook, it’s very effective for exercises that work your upper body(presses, curls, raises, rows, extensions, and so on). You’ll improveyouroverallbalancewhilestrengtheningyourcalves.

Insteadofkeepingbothfeetflatonthefloor,tryraisingbothheelsjustoffthefloorsothatyourweightisontheballsofyourfeetasyouperform the exercise.Youcanuse this trick for the entire set, everyotherrep,oreveryotherset.

TRYTHISTRICKWITHEVERYINCLINE-DECLINEBENCHEXERCISE

Beginner–Intermediate“Plus”

Raise/LowerAfterEverySet(Creates774NewExercises!)Wheneveranexerciserequiresyoutouseaninclineordeclinebench,don’t keep the backrest at the same angle for the entire exercise.Raising or lowering it with every set can train your muscles fromseveralanglesinsteadofjustone.

Instead of setting the incline bench at the standard 45-degreeangle,setitlowerthanthat—afewinchesfrombeingcompletelyflat.Do one set ofwhichever exercise you’re performing, then raise thebackrestonenotch.Keepraisingthebackrest—onenotchhigherthanthelast—beforeyouperformeachset.Note:Ifyourunoutofnotchestowardtheend,orendupwiththebackrestperpendiculartothefloor,

reversethedirectionandstartloweringthebackrestonenotchbeforeperformingeachset.

Thesameruleappliestoanydecline-benchexercise.Startwiththebackrest one notch below its flat position.Do one set ofwhicheverexerciseyou’reperforming,thenlowerthebackrestonenotch.Keeplowering the backrest—one notch lower than the last—before youperform each set.Note: If you run out of notches toward the end,reversethedirectionandstartraisingitonenotchinstead.

Seven

CREATE YOUR OWN SPECIALTY DUMBBELLEXERCISE!

YOU’VESEENTHEM…thoseinterestingdumbbellexercisesthatmagazines love to wow readers with. The ones that sometimesrequireamaptogetyoufrompointAtopointB.Theonesthatfeelmore like learning how to dance or mastering a martial art thanexercise, simply because of how many steps you’re asked toperform.Theseare theones that supposedlywork severalmusclegroupsatonce,lettingyouworkyourentirebody—oratleastmostofit—inlesstime,insteadofwastingtimeisolatingeachmusclegroupseparately.Icallthem“multistep”moves—orspecialtyexercises.

You won’t find that many “multistep” moves in this book—besideswhatI’veshownyouinthe“CombineandConquer”sections—but there’s a reason for that.When broken down, many of these“all-in-one exercises” are really just a series of basic exercises—exercises you’ll find in this book, actually—all strung together tocreatesomethingthatlooksmoreuniquethanitreallyis.

Mind you, that doesn’t mean these multistep exercises aren’teffectiveintheirownway.Infact,combiningdumbbellexercisesintoone long exercise can be a terrific way to work more musclessimultaneously for a faster full-body workout. They can also turnseveral otherwise anaerobic muscle-building exercises into onecontinuous aerobic routine, which is perfect if your main goal isimprovingyourcardiovascularhealth,teachingyourmusclestoworktogether,and/orburningoffexcessbodyfat.

Thesemultistepmovesmayseemdifficulttoperform,butthey’re

not as hard to create as you may think. So instead of describinghundredsandhundredsof thesemultimoveexercises, I’drathergiveyou the power to make them yourself. With this chapter, you cancreateanyseriesofcombinationexercisesyouwish—whenever youneedthem—usingmanyoftheMasterMovesyoualreadyknow.

HOWITWORKSIn this chapter, you’ll see a series of boxes (labeled A throughQ).Eachboxcorrespondstothedifferentpositionsyourbodygetsplacedin during exercise,with each box filledwith all the exercisemovesthatyoucandofromthatposition.You’ll startyourexercise fromastanding position—arms down at your sides—then pick a step fromBox“A.”Onceyou’vechosenastep,it’lltellyouwhichboxtopickfromnext. Itmaybe the samebox,or it couldbeadifferentbox—dependingonwhatpositionyourbodyendsupinafterfollowingthestepyou’vechosen.

Numerically,therearethousandsofexercisecombinationsyoucanmakeifyoujuststringtwotofourstepstogether.Butifyoudecidetocombinefive,six,seven,oreveneightstepstogether,youcanliterallycreatemillionsandmillionsofdifferentpossible“multistep”exercises—justlikethe“CombineandConquer”movesshowninthisbook.

CREATINGYOURMUSCLEMASTERPIECE!WhichstepsshouldIpick,youmayask?

Eachstepineveryboxislabeledtoletyouknowwhichmuscle—or muscles—it works when you use it. You can choose to stringtogetherenoughstepstocreateafull-bodyworkout,orpickstepsthatfocuson twoor threemusclegroupsyou thinkneedmoreattention.Youmayalsowant to trypicking thempurelyat randomifyoufeellikedoingsomethingdifferenteverytimeyouexercise.It’sentirelyuptoyou.

Todesignyourownpersonal“multistep”dumbbellexercise:

Write down the starting position on a piece of paper (orphotocopythefill-in-the-blanklistprovidedonpage242).Hereisthestartingposition:Standstraightwithyourfeetshoulder-widthapartandalightdumbbellineachhand.Next,selectonestepfromthe18optionsinBox“A,”thenwriteitdown.Whichever stepyouchoose, itwill tell youat theendofthedescriptionwhichboxtogotonexttopickanotherstepthatworkswiththeoneyou’vejustchosen.Gotowhicheverboxyou’vebeentoldtogotonext,pickanotherstep,thenwritethatdown.Keepaddingstepsinthisway—from3to8stepstotal—untilyoufeelyouhaveenoughinyourexercise.Trytopickafinalstepthatreturns you to the startingposition—standing straightwithyourarmsatyoursides.

Once you’ve created your exercise, name yourmove (why not?everyone else does!), then perform all the steps in the order given.Onceyou’verunthroughallofthesteps,repeatthecycleforasmanyrepetitionsasyoucan.Performyour“new”exerciseforatotaloftwoorthreesets.Note: If thedumbbellsyou’reusingfeel too lightafteryoutrythecompletedexercise,tryincreasingthemby1to2.5poundsperdumbbell.

MakeYourPersonal“Multistep”ExerciseHereYoualreadyknowStep#1.Now,justpickastepfromBox“A”andseewhere it takesyounext.Keeppickingsteps—asmanyasyoulike—then finish by choosing a final step that brings you back tochoosing a step from Box “A” (this will bring you back into astandingposition).1. Stand straight with your feet shoulder-width apart and a lightdumbbellineachhand.2.3.4.5.6.7.8.

BOX“A”

STANDINGWITHARMSDOWNATYOURSIDES

(Abs/Obliques):Bendslightlytotheleft,thentotheright[GOTOBOX“A”]

(Back):Bend forwardat thewaist, lettingyourarmshangbelowyou,thenpulltheweightsuptothesidesofyourchest[GOTOBOX“P”]

(Back+legs):Bend forwardat thewaistuntilyour torso isparallel tothefloor,lettingtheweightshangstraightbelowyou,thenrisebackintoastandingposition[GOTOBOX“A”]

(Back+legs):Bend forwardat thewaistuntilyour torso isparallel tothefloor,lettingtheweightshangstraightbelowyou,thenstaythere[GOTOBOX“Q”]

(Back + shoulders): Lift your shoulders up as high as you can—keepingyourarmsstraightasyougo—thenlowerthembackdown[GOTOBOX“A”]

(Back):Pulltheweightsupclosetoyourbodyuntiltheyareunderyourchin,thenlowerthembackdown[GOTOBOX“A”]

(Biceps):Curltheweightsup—palmsfacingup[GOTOBOX“B”]

(Biceps):Curltheweightsup—palmsfacingin[GOTOBOX“B”]

(Biceps):Curltheweightsup—palmsfacingdown[GOTOBOX“B”]

(Calves):Rise up on your toes, hold, then lower back down [GOTOBOX“A”]

(Legs):Squatdownuntilyourthighsareparalleltothefloor,thenstayinthatposition[GOTOBOX“F”]

(Legs):Squatdownuntilyourthighsareparalleltothefloor,thenstandbackup[GOTOBOX“A”]

(Legs): Lunge forward with your left foot, stand back up, repeat withyourrightfoot,standbackup[GOTOBOX“A”]

(Legs):Lungebackwardwithyourleftfoot,standbackup,repeatwithyourrightfoot,standbackup[GOTOBOX“A”]

(Legs): Lunge forward with your left foot, stand back up, repeat withyourrightfoot,thenstayinalungeposition[GOTOBOX“K”]

(Legs):Lungebackwardwithyourleftfoot,standbackup,repeatwithyourrightfoot,thenstayinalungeposition[GOTOBOX“K”]

(Shoulders):Raiseyourarmsouttoyoursides[GOTOBOX“D”]

(Shoulders):Raiseyourarmsinfrontofyou[GOTOBOX“E”]

BOX“B”

STANDINGWITHWEIGHTSUPBYSHOULDERS

(Abs/Obliques):Twisttotheleftandright[GOTOBOX“B”]

(Abs):Bendslightlytotheleft,thentotheright[GOTOBOX“B”]

(Abs):Curlyourshouldersdowna few inches, thencurlbackup [GOTOBOX“B”]

(Back+legs):Bend forwardat thewaistuntilyour torso isparallel tothefloor,thenrisebackintoastandingposition[GOTOBOX“B”]

(Biceps):Curltheweightsbackdown—palmsfacingup[GOTOBOX“A”]

(Biceps):Curl theweightsbackdown—palms facing in [GOTOBOX“A”]

(Biceps): Curl the weights back down—palms facing down [GO TOBOX“A”]

(Calves):Rise up on your toes, hold, then lower back down [GOTOBOX“B”]

(Legs):Squatdownuntilyourthighsareparalleltothefloor,thenstay

inthatposition[GOTOBOX“G”]

(Legs):Squatdownuntilyourthighsareparalleltothefloor,thenstandbackup[GOTOBOX“B”]

(Legs): Lunge forward with your left foot, stand back up, repeat withyourrightfoot,standbackup[GOTOBOX“B”]

(Legs):Lungebackwardwithyourleftfoot,standbackup,repeatwithyourrightfoot,standbackup[GOTOBOX“B”]

(Legs): Lunge forward with your left foot, stand back up, repeat withyourrightfoot,thenstayinalungeposition[GOTOBOX“M”]

(Legs):Lungebackwardwithyourleftfoot,standbackup,repeatwithyourrightfoot,thenstayinalungeposition[GOTOBOX“M”]

(Shoulders):Presstheweightsupaboveyourhead[GOTOBOX“C”]

(Shoulders):Press theweightsupaboveyourhead, then lower thembackdown[GOTOBOX“B”]

(Shoulders):Pushtheweightsoutinfrontofyou[GOTOBOX“E”]

(Shoulders):Pushtheweightsoutinfrontofyou,thenpullthembackin[GOTOBOX“B”]

BOX”C”

STANDING WITH WEIGHTS PRESSEDOVERHEAD

(Abs/Obliques):Twisttotheleftandright[GOTOBOX“C”]

(Abs):Bendslightlytotheleft,thentotheright[GOTOBOX“C”]

(Back + shoulders): Lift your shoulders up as high as you can—keepingyourarmsstraight—then lower thembackdown [GOTOBOX“C”]

(Calves):Rise up on your toes, hold, then lower back down [GOTOBOX“C”]

(Chest): Sweep your arms forward—palms facing each other—untilyourarmsarebackdownatyoursides[GOTOBOX“A”]

(Legs):Squatdownuntilyourthighsareparalleltothefloor,thenstayinthatposition[GOTOBOX“J”]

(Legs):Squatdownuntilyourthighsareparalleltothefloor,thenstandbackup[GOTOBOX“C”]

(Legs): Lunge forward with your left foot, stand back up, repeat withyourrightfoot,standbackup[GOTOBOX“C”]

(Legs):Lungebackwardwithyourleftfoot,standbackup,repeatwithyourrightfoot,standbackup[GOTOBOX“C”]

(Legs): Lunge forward with your left foot, stand back up, repeat withyourrightfoot,thenstayinalungeposition[GOTOBOX“L”]

(Legs):Lungebackwardwithyourleftfoot,standbackup,repeatwithyourrightfoot,thenstayinalungeposition[GOTOBOX“L”]

(Shoulders):Lowertheweightsbackdowntoyourshoulders[GOTOBOX“B”]

(Triceps): Turn your palms in toward each other, slowly bend yourelbowsand lower theweightsbehindyourhead, thenpress thembackup[GOTOBOX“C”]

BOX“D”

STANDING WITH ARMS EXTENDED OUT TOTHESIDES

(Abs):Twisttotheleftandright[GOTOBOX“D”]

(Biceps): Turn your palms up and curl theweights to your shoulders[GOTOBOX“B”]

(Calves):Rise up on your toes, hold, then lower back down [GOTOBOX“D”]

(Legs):Squatdownuntilyourthighsareparalleltothefloor,thenstayinthatposition[GOTOBOX“H”]

(Legs):Squatdownuntilyourthighsareparalleltothefloor,thenstandbackup[GOTOBOX“D”]

(Legs): Lunge forward with your left foot, stand back up, repeat withyourrightfoot,standbackup[GOTOBOX“D”]

(Legs):Lungebackwardwithyourleftfoot,standbackup,repeatwithyourrightfoot,standbackup[GOTOBOX“D”]

(Legs): Lunge forward with your left foot, stand back up, repeat withyourrightfoot,thenstayinalungeposition[GOTOBOX“M”]

(Legs):Lungebackwardwithyourleftfoot,standbackup,repeatwithyourrightfoot,thenstayinalungeposition[GOTOBOX“M”]

(Shoulders):Lowertheweightsbackdowntoyoursides[GOTOBOX“A”]

(Shoulders):Sweepyourarms forwarduntil yourarmsare in frontofyou[GOTOBOX“E”]

BOX“E”

STANDINGWITHARMSEXTENDED IN FRONTOFYOU

(Biceps + Shoulders): Without moving your upper arms, curl theweightstowardyourshoulders[GOTOBOX“B”]

(Calves):Rise up on your toes, hold, then lower back down [GOTOBOX“E”]

(Legs):Squatdownuntilyourthighsareparalleltothefloor,thenstayinthatposition[GOTOBOX“I”]

(Legs):Squatdownuntilyourthighsareparalleltothefloor,thenstandbackup[GOTOBOX“E”]

(Legs): Lunge forward with your left foot, stand back up, repeat withyourrightfoot,standbackup[GOTOBOX“E”]

(Legs):Lungebackwardwithyourleftfoot,standbackup,repeatwithyourrightfoot,standbackup[GOTOBOX“E”]

(Legs): Lunge forward with your left foot, stand back up, repeat withyourrightfoot,thenstayinalungeposition[GOTOBOX“N”]

(Legs):Lungebackwardwithyourleftfoot,standbackup,repeatwithyourrightfoot,thenstayinalungeposition[GOTOBOX“N”]

(Shoulders):Lowertheweightsbackdowntoyoursides[GOTOBOX“A”]

(Shoulders):Sweepyourarmsouttothesides[GOTOBOX“D”]

BOX“F”

SQUATTING WITH ARMS DOWN AT YOURSIDES

(Back + shoulders): Lift your shoulders up as high as you can—keepingyourarmsstraightasyougo—thenlowerthembackdown[GOTOBOX“F”]

(Biceps):Curl theweightsup—palms facingup—thencurl thembackdown[GOTOBOX“F”]

(Biceps): Curl theweights up—palms facing in—then curl them backdown[GOTOBOX“F”]

(Biceps): Curl the weights up—palms facing down—then curl thembackdown[GOTOBOX“F”]

(Biceps):Curltheweightsup—palmsfacingup[GOTOBOX“G”]

(Biceps):Curltheweightsup—palmsfacingin[GOTOBOX“G”]

(Biceps):Curltheweightsup—palmsfacingdown[GOTOBOX“G”]

(Legs):Pushbackupintoastandingposition[GOTOBOX“A”]

(Shoulders):Raiseyourarmsouttoyoursides,thenlowerthem[GOTOBOX“F”]

(Shoulders):Raiseyourarmsinfrontofyou,thenlowerthem[GOTOBOX“F”]

(Triceps):Leanforward,extendyourarmsbackbehindyou,thenreturntothestartingposition[GOTOBOX“F”]

BOX“G”

SQUATTING WITH WEIGHTS UP BYSHOULDERS

(Biceps):Curltheweightsbackdowntoyoursides[GOTOBOX“F”]

(Legs):Pushbackupintoastandingposition[GOTOBOX“B”]

(Shoulders):Push theweightsoverhead, then lower thembackdown[GOTOBOX“G”]

(Shoulders):Pushtheweightsoverhead[GOTOBOX“J”]

BOX“H”

SQUATTINGWITH ARMS EXTENDED OUT TOTHESIDES

(Biceps + Shoulders): Without moving your upper arms, curl theweightstowardyourshoulders[GOTOBOX“G”]

(Legs):Pushbackupintoastandingposition[GOTOBOX“D”]

(Shoulders):Lowertheweightsbackdowntoyoursides[GOTOBOX“F”]

(Shoulders):Sweepyourarms forwarduntil yourarmsare in frontofyou[GOTOBOX“I”]

BOX“I”

SQUATTINGWITHARMSEXTENDEDINFRONTOFYOU

(Biceps + Shoulders): Without moving your upper arms, curl theweightstowardyourshoulders[GOTOBOX“G”]

(Legs):Pushbackupintoastandingposition[GOTOBOX“E”]

(Shoulders):Lowertheweightsbackdowntoyoursides[GOTOBOX“F”]

(Shoulders):Sweepyourarmsouttothesides[GOTOBOX“H”]

BOX“J”

SQUATTING WITH WEIGHTS PRESSEDOVERHEAD

(Back + shoulders): Lift your shoulders up as high as you can—keepingyourarmsstraightasyougo—thenlowerthembackdown[GOTOBOX“J”]

(Chest): Sweep your arms forward—palms facing each other—untilyourarmsarebackdownatyoursides[GOTOBOX“F”]

(Legs):Pushbackupintoastandingposition[GOTOBOX“C”]

(Shoulders):Lowertheweightsbackdowntoyoursides[GOTOBOX“F”]

(Triceps): Turn your palms in towards each other, slowly bend yourelbowsand lower theweightsbehindyourhead, thenpress thembackup[GOTOBOX“J”]

BOX“K”

LUNGINGWITHARMSDOWNATYOURSIDES

(Back + shoulders): Lift your shoulders up as high as you can—keepingyourarmsstraightasyougo—thenlowerthembackdown[GOTOBOX“K”]

(Biceps):Curl theweightsup—palms facingup—thencurl thembackdown[GOTOBOX“K”]

(Biceps): Curl theweights up—palms facing in—then curl them backdown[GOTOBOX“K”]

(Biceps): Curl the weights up—palms facing down—then curl thembackdown[GOTOBOX“K”]

(Legs): Push yourself back up into a standing position [GOTOBOX“A”]

(Shoulders):Raiseyourarmsouttoyoursides,thenlowerthem[GOTOBOX“K”]

(Shoulders):Raiseyourarmsinfrontofyou,thenlowerthem[GOTOBOX“K”]

BOX”L”

LUNGINGWITHARMSPRESSEDOVERHEAD

(Back + shoulders): Lift your shoulders up as high as you can—keepingyourarmsstraightasyougo—thenlowerthembackdown[GOTOBOX“L”]

(Chest): Sweep your arms forward—palms facing each other—untilyourarmsarebackdownatyoursides[GOTOBOX“K”]

(Legs): Push yourself back up into a standing position [GOTOBOX“C”]

(Shoulders):Lowertheweightsbackdowntoyourshoulders[GOTOBOX“M”]

(Triceps): Turn your palms in toward each other, slowly bend yourelbowsand lower theweightsbehindyourhead, thenpress thembackup[GOTOBOX“L”]

BOX“M”

LUNGINGWITHWEIGHTSUPBYSHOULDERS

(Biceps):Curltheweightsbackdowntoyoursides[GOTOBOX“K”]

(Legs): Push yourself back up into a standing position [GOTOBOX“D”]

(Shoulders):Pushtheweightsoverhead,thenlowerthembackdown[GOTOBOX“M”]

(Shoulders):Presstheweightsoverhead[GOTOBOX“L”]

BOX“N”

LUNGING WITH ARMS EXTENDED IN FRONTOFYOU

(Biceps + Shoulders): Without moving your upper arms, curl theweightstowardyourshoulders[GOTOBOX“M”]

(Legs): Push yourself back up into a standing position [GOTOBOX“E”]

(Shoulders):Lowertheweightsbackdowntoyoursides[GOTOBOX“K”]

(Shoulders):Sweepyourarmsouttothesides[GOTOBOX“M”]

BOX“O”

BENT OVERWITH ARMS EXTENDED OUT TOTHESIDES

(Back+Shoulders):Lowertheweightsbackdown,thenrisebackupintoastandingposition[GOTOBOX“A”]

(Shoulders):Lowertheweightsbackdownsoyourarmshangstraightbelowyou[GOTOBOX“Q”]

BOX“P”

BENT OVER WITH WEIGHTS BY SIDES OFCHEST

(Back):Raiseyour torsobackup intoastandingposition, then loweryourarmstoyoursides[GOTOBOX“A”]

(Back):Lowertheweightsbackdown[GOTOBOX“Q”]

(Triceps):Extendyourarmsstraightbackbehindyou,thenreturnthemtothestartingposition[GOTOBOX“P”]

BOX“Q”

BENTOVERWITHARMSHANGINGSTRAIGHTDOWN

(Back):Raiseyourtorsobackupintoastandingposition[GOTOBOX“A”]

(Back): Pull the weights up to the sides of your chest [GO TOBOX“P”]

(Shoulders):Raiseyourarmsouttothesides[GOTOBOX“O”]

(Triceps):Extendyourarmsstraightbackbehindyou,thenreturnthemtothestartingposition[GOTOBOX“Q”]

Eight

DESIGNINGTHEBESTPLANFORYOURBODY!

YOUWOULD THINK THAT with so many options now at yourdisposal,attemptingtoinstructyouonwhichexercisestousewouldbeimpossible.Notso.As I toldyouat thestartof thisbook, it’s theMasterMoves that

are some of the most effective exercises for building quality leanmuscle and helping you reach your goals faster than you mightexpect. That’s precisely why the routines in this section rely onnearlyallofthemtogetthatjobdone.

Whenusinganyandalloftheseroutines,stickwiththeexercisesrecommended. After a few weeks, if you’re looking to add a littlevariety or intensity to yourworkout, you can tweak an exercise—ifpossible—withthe“MultiplyYourMoves”options.Justremembertouse only exercises, routines, and variations that match your currentfitness level. Pushing yourself too soon—before your muscles areready for change—won’t help you see results any faster, but itwillincreaseyourriskofaninjury.

REPSANDSETSIf you’re following the routines in this section, you’ll be told toperformeachexerciseforacertainamountofrepetitions—or“reps.”This means you should select a dumbbell that’s heavy enough toexhaust themusclesyou’re trying to targetwithinwhatever requiredamountof repsyou’re instructed toperform.For example, if you’reasked to do 12 to 15 reps, then you should choose a weight heavyenoughsothatyourmusclescandothatexerciseonly12to15times.Ifyoucan’tdo12,thentheweightis tooheavy;ifyoucandomorethan16,thentheweightistoolight.

Thefirstfewtimesyoutryanewexercise,youmayspendafewsetsfiguringouttherightamountofweightforyou.Infact,youmaywasteaworkoutselectingtherightweightsthefirstfewtimesyoutryaroutine.That’sentirelyfine,so longasyouwritedownhowmuchweightwastoolight—orheavy—soyoudon’thavetogothroughthesame process the next time. Trustme,within one or twoworkouts,you’lldiscovertherightamountofweightyourmusclesneedtogetagoodworkoutfromanexerciseasdescribed.

You’llalsobetoldtoperformeachexerciseforacertainamountofsets.Thisistheamountoftimesyou’llrepeattheexercise—doingwhatever repetitions are required—before moving on to the nextexerciseintheordergiven.

BEGINNERWORKOUT#1Hittingeverymuscle inyourbody inoneshotdoesn’t takeasmuchtimeasyoumightthink.Arrangingaplanthatbuildsyourupperandlower body in a single workout just requires using certainmultifunctional exercises in the right order. The full-body routinesyou’ll find in this sectiondo just that—working largermuscles firstand smaller secondary muscles last. That way, you’ll always haveenough energy to exhaust each muscle group thoroughly formaximumresults.

BEGINNERWORKOUT#2

INTERMEDIATEWORKOUT#1

Having some experience under your belt gives you the option ofexercisingmore than twoor three timesaweek.However,breakingup your workouts so that you’re working only certain muscles oncertaindaysalsoletsyouspendmoretime—andexercises—oneachmusclegroup.Allthatextraattentioncanpayoffwithfasterandmorenoticeableresults.

ROUTINEA(ABS,LEGS,ANDBACK)

ROUTINE B (CHEST, SHOULDERS, ANDTRICEPS)

INTERMEDIATEWORKOUT#2

ROUTINEA(ABSANDLEGS)

ROUTINEB(BACKANDCHEST)

ROUTINE C (SHOULDERS, BICEPS, ANDTRICEPS)

INTERMEDIATE“PLUS”WORKOUT#1Gettingseasonedwithdumbbellsgivesyouthesameadvantagesthatthe“Intermediate”workoutsdo—beingabletosplitupyourroutinesfor even greatermuscular development.But all that experience alsolets you perform certain techniques that can further exhaust yourmuscles,suchassupersets—whereyoucombinetwoexercisesback-to-backtoincreasetheintensity.

Forthisroutine,dothefirstexerciseinthesuperset.Onceyou’refinished, immediately perform the second exercise in the supersetwithoutany rest inbetween.Afteryou’vecompletedbothexercises,rest60to90seconds,thenrepeatthesupersetforatotalofthreetimesbeforemovingontothenextsuperset.

ROUTINEA(LEGS,ARMS,ANDABS)

ROUTINEB(CHEST,BACK,ANDSHOULDERS)

INTERMEDIATE“PLUS”WORKOUT#2Your experience also lets you do some of themore difficult,multi-muscle exercises in this book—especially the “Combine andConquer”moves that are found at the end of most of the sections.Combiningthemintoonefull-bodyworkoutmayfeellikeareturntousingtheBeginnerprograms—sinceyouneedtoworkoutonlytwoorthreetimesaweek—butthisfull-bodyplanisonlyforthoselookingforextremeresults.

Index

Boldfacepagereferencesindicatephotographs.Underscoredreferencesindicateboxedtext.

AAbdominalmuscles,exercisesforcrunch

basic,31,31cycle,33,33double,34,34press,38,38reverse,32,32scissor-kick,41,41straight-leg,35,35Swiss-ball,36,36

leglift,39,39standingsidebend,40,40weightedchop,42,42weightedcorkscrew,43,43

Arms,exercisesforbicepscurl

basic,45,45concentration,52,52concentrationhammer,53,53concentrationreverse,53,53hammer,46,46incline,54,54inclinehammer,55,55inclinereverse,55,55kneeling,48,48kneelinghammer,49,49kneelingreverse,49,49prone,58,58pronehammer,59,59pronereverse,59,59reverse,47,47

seated,50,50seatedhammer,51,51seatedreverse,51,51Swiss-ball,56,56Swiss-ballhammer,57,57Swiss-ballreverse,57,57wall,60,60wallhammer,61,61wallreverse,61,61

curlandpress,65,65curlingsquat,66,66curlpressextension,100,100kickback

basic,68,68flatbench,69,69row,74,74Swiss-ball,70,70two-arm,71,71

lyingextensionbasic,75,75decline,77,77declineone-arm,77,77incline,78,78inclineone-arm,78,78one-arm,76,76Swiss-ball,79,79Swiss-ballone-arm,79,79

preachercurlbasic,84,84hammer,85,85inclinebench,89,89inclinebenchhammer,90,90inclinebenchreverse,90,90reverse,86,86Swiss-ballhammer,88,88Swiss-ballreverse,88,88

presspullover,83,83

pushcurl,67,67tricepsextension

basicone-arm,93,93basictwo-arm,94,94leaningunilateralextension,98,98seatedone-arm,95,95seatedtwo-arm,96,96Swiss-ballone-arm,97,97Swiss-balltwo-arm,97,97

wristcurl,101,101wristextension,102,102

BBack,exercisesfor

backextensioncurlrow,112,112backrow

basictwo-arm,104,104flatbench,107,107inclinebench,108,108one-arm,106,106seatedbent-over,105,105

benchtwist,139,139deadlift

basic,116,116neutral-grip,117,117one-arm,120,120single-legRomanian,123,123stiff-legged,118,118sumo,119,119walking,121,121

goodmorning,138,138seated,136,136

powercleanandpress,122,122pullover

basic,124,124cross-bench,127,127floor,125,125

pressing,129,129Swiss-ball,126,126

shrugbasicstanding,130,130inclinebench,133,133seated,131,131

Swiss-ball,132,132shrugcurl,135,135single-leg,single-armrow,114,114single-legrow,113,113Swiss-balllateralrow,115,115uprightrow,137,137

Backextensioncurlrow,112,112Balance,improving,8–9Bench

flat,16incline-decline,16–17preachercurl,17

Benchflydecline,143,143flat,141,141incline,143,143

Benchsquat,183,183Benchtwist,139,139Bent-overraise

basic,196,196lyingflatbench,199,199lyinginclinebench,199,199lyingSwiss-ball,200,200MultipleYourMoves!techniques,201seatedrow/raise,202,202standing,197,197Swiss-ball,198,198three-stagelateralraise,203,203

Bent-overrow,seated,105,105Bicepscurl

basic,45,45

concentration,52,52concentrationhammer,53,53concentrationreverse,53,53hammer,46,46incline,54,54inclinehammer,55,55inclinereverse,55,55kneeling,48,48kneelinghammer,49,49kneelingreverse,49,49MultiplyYourMoves!techniques,62–64prone,58,58pronehammer,59,59pronereverse,59,59reverse,47,47seated,50,50seatedhammer,51,51seatedreverse,51,51Swiss-ball,56,56Swiss-ballhammer,57,57Swiss-ballreverse,57,57wall,60,60wallhammer,61,61wallreverse,61,61

BowflexSelectTechDumbbells,15

CCalfraiseMultipleYourMoves!techniques,165

seated,162,162squat,166,166standingone-leg,164,164step-up,167,167two-leg,163,163walking,168,168

Chest,exercisesforchestfly

declinebench,143,143

flatbench,141,141floor,142,142flypullover,147,147inclinebench,143,143Swiss-ball,144,144Swiss-ballincline,144,144

chestpressbasic,148,148declinebench,149,149flypress,156,156inclinebench,150,150Swiss-ball,151,151Swiss-ballincline,152,152

pushup,157,157stepdeclinepushup,158,158stepinclinepushup,159,159

Chop,weighted,42,42Cleanandpress,power,122,122Collars,14–15Concentrationcurl,52,52

hammer,53,53reverse,53,53Corkscrew,weighted,43,43Cross-benchpullover,127,127

Crunchbasic,31,31cycle,33,33double,34,34MultiplyYourMoves!techniques,37press,38,38reverse,32,32scissor-kick,41,41straight-leg,35,35Swiss-ball,36,36

Curlandpress,65,65Curlingsquat,66,66Curlpressextension,100,100

Cyclecrunch,33,33

DDeadlift

basic,116,116neutral-grip,117,117one-arm,120,120single-legRomanian,123,123stiff-legged,118,118sumo,119,119walking,121,121

Declinebenchchestfly,143,143chestpress,149,149lyingextension,77,77one-armlyingextension,77,77

Doublecrunch,34,34Dumbbells

benefitsofathleticedge,10–11balanceimprovement,8–9rangeofmotion,natural,10safety,9–10spaceneededforuse,7–8unilateraltraining,8varietyformuscles,6–7versatility,6

cost,13–16heavy,29light,28–29selecting,12–17types

fixed-weight,13plate-loadedadjustable,14–15selectorizedadjustable,15–17

E

Equipment,16–17Exercise(s).Seealsospecificexercises

creatingpersonalmultistep,240–54intensitylevel,23–25orderinbook,26–27targetarea

abs,30–43arms,44–102back,103–39chest,140–60legs,161–94shoulders,195–233

trainingtricks,237–39

FFly

declinebench,143,143flatbench,141,141floor,142,142inclinebench,143,143MultiplyYourMoves!techniques,145–46press,156,156pullover,147,147Swiss-ball,144,144Swiss-ballincline,144,144

Frontraisebasic,204,204kneeling,205,205lyinginclinebench,207,207MultipleYourMoves!techniques,209–10prone,208,208seated,205,205Swiss-ball,206,206unilateralfront/side,211,211

GGolfsquat,193,193

Goodmorning,138,138seated,136,136

HHammercurl

basic,46,46concentration,53,53incline,55,55kneeling,49,49preacher,85,85

inclinebench,90,90Swiss-ball,88,88

prone,59,59seated,51,51Swiss-ball,57,57variations,62wall,61,61

Handles,14

IInclinebench

backrow,108,108bent-overraise,lying,199,199curl,54,54frontraise,lying,207,207hammercurl,55,55hammerpreachercurl,90,90lyingextension,78,78one-armlyingextension,78,78preachercurl,89,89reversecurl,55,55reversepreachercurl,90,90shoulderrotation,233,233

shrug,133,133Inclinecurl,54,54hammer,55,55

reverse,55,55

Incline-declinebenchexercises,trainingtrickfor,239Intensitylevel,exercise,23–25

IronmasterQuick-LockDumbbell,14

KKickbackbasic,68,68

flatbench,69,69MultiplyYourMoves!techniques,72–73row,74,74Swiss-ball,70,70two-arm,71,71

Kneelingcurl,48,48hammer,49,49reverse,49,49

LLaterallunge,230,230Lateralraise,three-stage,203,203Lateralrow,Swiss-ball,115,115Legcurl,192,192Leglift,39,39Legs,exercisesfor

calfraiseseated,162,162squat,166,166standingone-leg,164,164step-up,167,167two-leg,163,163walking,168,168

flatdumbbelllegcurl,192,192lunge

angled,171,171assisted,172,172basic,169,169elevatedreverse,174,174frontsquat,180,180full-body,179,179

reverse,173,173side,175,175sidestep,176,176squat,181,181step,170,170Swiss-ballassisted,177,177walking,182,182

squatbasic,184,184bench,183,183curlingpress,191,191front,188,188golf,193,193single-leg,189,189split,186,186

squatjump,194,194sumo,185,185wall,187,187

Lungeangled,171,171assisted,172,172basic,169,169elevatedreverse,174,174frontsquat,180,180full-body,179,179lateral,230,230MultiplyYourMoves!techniques,178reverse,173,173side,175,175sidestep,176,176squat,181,181step,170,170Swiss-ballassisted,177,177walking,182,182

Lyingextensionbasic,75,75decline,77,77declineone-arm,77,77

incline,78,78inclineone-arm,78,78MultiplyYourMoves!techniques,80–82one-arm,76,76Swiss-ball,79,79Swiss-ballone-arm,79,79

MMasterMoves,4,22Mini-reps,238MultiplyYourMoves!techniques,22.SeealsospecificexercisesMultistepexercise,creatingpersonal,240–54Muscles

adaptationby,7proprioceptive,8–9stabilizing,17unilateraltraining,8

OOlympichandles,14

PPlate-loadedadjustabledumbbells,14–15PowerBlock,15–16

Powercleanandpress,122,122Preachercurlbasic,84,84hammer,85,85inclinebench,89,89inclinebenchhammer,90,90inclinebenchreverse,90,90MultiplyYourMoves!techniques,91–92

reverse,86,86Swiss-ballhammer,88,88Swiss-ballreverse,88,88

Presschest

basic,148,148declinebench,149,149flypress,156,156inclinebench,150,150MultiplyYourMoves!techniques,153–55Swiss-ball,151,151Swiss-ballincline,152,152

crunch,37,37curlandpress,65,65curlingpresssquat,191,191curlpressextension,100,100pressingpullover,129,129pullover,83,83push,215,215shoulder

MultipleYourMoves!techniques,216–18pushpress,215,215seated,212,212squat,219,219standing,213,213Swiss-ball,214,214

Pressingpullover,129,129Pronecurl,58,58

hammer,59,59reverse,59,59

Proprioceptivemuscles,8–9Pullover

basic,124,124cross-bench,127,127floor,125,125fly,147,147MultiplyYourMoves!techniques,128pressing,129,129Swiss-ball,126,126

Pushcurl,67,67

Pushpress,215,215Pushup

basic,157,157MultiplyYourMoves!techniques,160stepdecline,158,158stepincline,159,159

RRangeofmotion,9,10Repetitions

mini-reps,238numberof,255–56

Reversecrunch,32,32Reversecurl

basic,47,47concentration,53,53incline,55,55kneeling,49,49preacher,86,86

inclinebench,90,90Swiss-ball,88,88

prone,59,59seated,51,51Swiss-ball,57,57variations,62wall,61,61

Romaniandeadlift,single-leg,123,123Row

backbasictwo-arm,104,104flatbench,107,107inclinebench,108,108one-arm,106,106seatedbent-over,105,105

backextensioncurl,112,112kickback,74,74single-leg,single-arm,114,114

single-legrow,113,113Swiss-balllateral,115,115upright,137,137

Row/raise,seated,202,202

SSafety,9–10Scissor-kickcrunch,41,41Seatedcurl,50,50

hammer,51,51reverse,51,51

Seatedgoodmorning,136,136Selectorizedadjustabledumbbells,15–17Shoulders,exercisesfor

bent-overraisebasic,196,196lyingflatbench,199,199lyinginclinebench,199,199lyingSwiss-ball,200,200seatedrow/raise,202,202standing,197,197Swiss-ball,198,198three-stagelateralraise,203,203

frontraisebasic,204,204kneeling,205,205lyinginclinebench,207,207prone,208,208seated,205,205Swiss-ball,206,206unilateralfront/side,211,211

shoulderpresspushpress,215,215seated,212,212squat,219,219standing,213,213Swiss-ball,214,214

shoulderrotationinclinebench,233,233lying,231,231standing,232,232

sideraisebasic,220,220hanging,224,224kneeling,221,221laterallungewith,230,230leaning,225,225seated,221,221single-leg,222,222Swiss-ball,223,223

Shrugbasicstanding,130,130inclinebench,133,133MultiplyYourMoves!techniques,134seated,131,131

Swiss-ball,132,132Shrugcurl,135,135Sidebend,side,40,40Sideraise

basic,220,220hanging,224,224kneeling,221,221laterallungewith,230,230leaning,225,225MultipleYourMoves!techniques,226–29seated,221,221single-leg,222,222Swiss-ball,223,223

Single-leg,single-armrow,114,114Single-legRomaniandeadlift,123,123Single-legrow,113,113Splitsquat,186,186Squat

basic,184,184bench,183,183curlingpress,191,191front,188,188golf,193,193shoulderpress,219,219single-leg,189,189split,186,186squatjump,194,194sumo,185,185wall,187,187

Standingexercises,trainingtricksfor,239Standingsidebend,40,40Stepdeclinepushup,158,158Stepinclinepushup,159,159Steplunge,170,170Straight-legcrunch,35,35Sumodeadlift,119,119Swiss-ballexercises

assistedlunge,177,177benefitsof,17bent-overraise,198,198chestpress,151,151crunch,36,36curl,56,56fly,144,144frontraise,206,206hammercurl,57,57inclinefly,144,144inclinepress,152,152kickback,70,70lateralrow,115,115leaningsideraise,225,225lyingbent-overraise,200,200lyingextension,79,79one-armlyingextension,79,79preacherhammercurl,88,88

preacherreversecurl,88,88pullover,126,126reversecurl,57,57shoulderpress,214,214sideraise,223,223

TTricepsextension

basicone-arm,93,93basictwo-arm,94,94leaningunilateralextension,98,98MultiplyYourMoves!techniques,99seatedone-arm,95,95seatedtwo-arm,96,96Swiss-ballone-arm,97,97Swiss-balltwo-arm,97,97

UUnilateraltraining,8Uprightrow,137,137

WWalkingcalfraise,168,168Walkingdeadlift,121,121Walkinglunge,182,182Wallcurl,60,60

hammer,61,61reverse,61,61

Wallsquat,187,187Weightedchop,42,42Weightedcorkscrew,43,43Workout

beginner#1,256beginner#2,257intermediate#1,258intermediate#2,259

intermediateplus#1,260–61intermediateplus#2,262

Wristcurl,101,101Wristextension,102,102

NOTICE

Theinformationinthisbookismeanttosupplement,notreplace,properexercisetraining.Allformsofexerciseposesomeinherentrisks.Theeditorsandpublisheradvisereaderstotakefullresponsibilityfortheirsafetyandknowtheirlimits.Beforepracticingtheexercisesinthisbook,be

surethatyourequipmentiswellmaintained,anddonottakerisksbeyondyourlevelofexperience,aptitude,training,andfitness.Theexerciseanddietaryprogramsinthisbookarenot

intendedasasubstituteforanyexerciseroutineordietaryregimenthatmayhavebeenprescribedbyyourdoctor.Aswithallexerciseanddietaryprograms,youshouldgetyourdoctor’s

approvalbeforebeginning.

Mentionofspecificcompanies,organizations,orauthoritiesinthisbookdoesnotimplyendorsementbytheauthororpublisher,nordoesmentionofspecificcompanies,organizations,

orauthoritiesimplythattheyendorsethisbook,itsauthor,orthepublisher.

Internetaddressesandtelephonenumbersgiveninthisbookwereaccurateatthetimeitwenttopress.

©2007byMyattMurphy

Allrightsreserved.Nopartofthispublicationmaybereproducedortransmittedinanyformorbyanymeans,electronicormechanical,includingphotocopying,recording,oranyotherinformation

storageandretrievalsystem,withoutthewrittenpermissionofthepublisher.

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Men’sHealth®isaregisteredtrademarkofRodaleInc.

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increasestrength,andburnfat/MyattMurphy.p.cm.Includesindex.ISBN-13978-1-59486-487-2paperbackISBN-101-59486-487-XpaperbackISBN-13978-1-60529-756-9ebook1.Dumbbells.2.Physicalfitnessformen.3.Exerciseformen.I.Men’sHealthBooks.II.

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