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align="left" valign="middle" id="leftmenu2"> <a href="the-arm-muscles.html">The Arm Muscles</a></td> </tr> <tr> <td height="24" align="left" valign="middle" id="leftmenu2"> <a href="the-legs-and-glutes.html">The Legs & Glutes</a></td> </tr> <tr> <td height="24" align="left" valign="middle" id="leftmenu2"> The Dumbell</td> </tr> <tr> <td height="24" align="left" valign="middle" id="leftmenu2"> <a href="skinny-to-muscular.html">Skinny to Muscular</a></td> </tr> <tr> <td height="25" background="../../images/left-bg-end1.gif"> </td> </tr> </table> <br /> <br /></td> <td width="556" align="center" valign="top"><table width="526" border="0" cellspacing="0" cellpadding="0"> <tr> <td align="left" valign="top" id="cont"><br /> <table border="0" align="center" cellpadding="0" cellspacing="0"> <tr> <td><a href="../who-are-lativio.html" onmouseover="MM_swapImage('who','','../../images/b-who-are-o.gif',1)" onmouseout="MM_swapImgRestore()"><img src="../../images/b-who-are.gif" name="who" width="189" height="29" border="0" id="who" /></a></td> <td width="10"> </td> <td><a href="../seduction/seduction-secrets.html" onmouseover="MM_swapImage('sed','','../../images/b-seduction-o.gif',1)" onmouseout="MM_swapImgRestore()"><img src="../../images/b-seduction.gif" name="sed" width="211" height="29" border="0" id="sed" /></a></td> </tr> </table> <h1>The Dumbell </h1> <table width="526" border="0" align="center" cellpadding="0" cellspacing="0"> <tr> <td valign="top"><p align="justify"><a href="proactol.html"><img src="../../images/box_proactol.jpg" name="Doc" width="160" height="140" border="0" id="Doc" style="float:right; margin-left:10px;" /></a>Sometimes you just do not fancy going to the gym, or maybe you just do not have enough time. </p> <p align="justify">Below you will find an entire body workout which uses just one simple piece of equipment, the dumbbell. </p> <p align="justify">In this workout you will learn how useful dumbbells can be. So grab those dumbbells and lets get started. </p> <p align="justify">Each exercise is shown with a video. Click on the small screenshot to watch the video. </p> <p align="justify"><strong>Key points:</strong> </p> <ul> <li> <p align="justify">Do 1 set of 8-10 reps and rest in-between each set for 60 seconds. </p> </li> <li> <p align="justify">Always lift slowly and use proper form. </p> </li> <li> <p align="justify">Do NOT use weights which are too heavy for you. </p> </li> </ul> <p><strong>Chest & Triceps</strong><strong>: Dumbbell Pushup<br /> <br /> </strong>Assume the position as shown in "instruction 1". This is the regular pushup position but with two of your dumbbells in your hands. You continue to do a normal pushup but you must make sure to keep the dumbbells still. Continue for the desired number of reps. </p> <table width="100%" border="0" cellspacing="0" cellpadding="1"> <tr> <td width="28%" bgcolor="#415B91"><span class="style3"><img src="dumbbells/1_1.jpg" width="158" height="136" border="0" class="mainlink" /></span></td> <td width="8%"> </td> <td width="28%" bgcolor="#415B91"><img src="dumbbells/1_2.jpg" width="158" height="136" border="0" class="mainlink" /></td> <td width="8%"> </td> <td width="28%" bgcolor="#415B91"><img src="dumbbells/1_3.jpg" width="158" height="136" border="0" class="mainlink" /></td> </tr> </table> <table width="100%" border="0" cellspacing="0" cellpadding="0"> <tr> <td> </td> </tr> </table> <table width="100%" border="0" cellspacing="0" cellpadding="1"> <tr> <td width="28%" bgcolor="#415B91"><span class="style3"><img src="dumbbells/1_4.jpg" width="158" height="136" border="0" class="mainlink" /></span></td> <td width="8%"> </td> <td width="28%" bgcolor="#415B91"><img src="dumbbells/1_5.jpg" width="158" height="136" border="0" class="mainlink" /></td> <td width="8%"> </td> <td width="28%" bgcolor="#415B91"><a href="vids/dumbbellpushup.wmv"><img src="../../images/fitness_vid.jpg" width="158" height="136" border="0" class="mainlink" /></a></td> </tr> </table> <p align="justify"><strong>Chest & Triceps</strong><strong>: 1 Dumbbell T-Pushup<br /> <br /> </strong>Again get yourself into the pushup position and have a dumbbell in your right hand. Support yourself with your left arm and get into the position as shown in "instruction 3". When you get to this position you should hold for a few seconds before slowly returning to the start position.</p> <table width="100%" border="0" cellspacing="0" cellpadding="1"> <tr> <td width="28%" bgcolor="#415B91"><span class="style3"><img src="dumbbells/2_1.jpg" width="158" height="136" border="0" class="mainlink" /></span></td> <td width="8%"> </td> <td width="28%" bgcolor="#415B91"><img src="dumbbells/2_2.jpg" width="158" height="136" border="0" class="mainlink" /></td> <td width="8%"> </td> <td width="28%" bgcolor="#415B91"><img src="dumbbells/2_3.jpg" width="158" height="136" border="0" class="mainlink" /></td> </tr> </table> <table width="100%" border="0" cellspacing="0" cellpadding="0"> <tr> <td> </td> </tr> </table> <table width="100%" border="0" cellspacing="0" cellpadding="1"> <tr> <td width="28%" bgcolor="#415B91"><span class="style3"><img src="dumbbells/2_4.jpg" width="158" height="136" border="0" class="mainlink" /></span></td> <td width="8%"> </td> <td width="28%" bgcolor="#415B91"><img src="dumbbells/2_5.jpg" width="158" height="136" border="0" class="mainlink" /></td> <td width="8%"> </td> <td width="28%" bgcolor="#415B91"><a href="vids/1dumbbellpushup.wmv"><img src="../../images/fitness_vid.jpg" width="158" height="136" border="0" class="mainlink" /></a></td> </tr> </table> <p align="justify"><strong>Chest & Triceps</strong><strong>: 2 Dumbbell T-Pushup<br /> <br /> </strong>This exercise is for the more advanced user. You should assume the position as shown in the first instruction. You should again use your left arm to support you while keeping the dumbbell still. You should start to lift the dumbbell in your right hand until you reach the position shown in "instruction 4". You should repeat the exercises for both arms.</p> <table width="100%" border="0" cellspacing="0" cellpadding="1"> <tr> <td width="28%" bgcolor="#415B91"><span class="style3"><img src="dumbbells/3_1.jpg" width="158" height="136" border="0" class="mainlink" /></span></td> <td width="8%"> </td> <td width="28%" bgcolor="#415B91"><img src="dumbbells/3_2.jpg" width="158" height="136" border="0" class="mainlink" /></td> <td width="8%"> </td> <td width="28%" bgcolor="#415B91"><img src="dumbbells/3_3.jpg" width="158" height="136" border="0" class="mainlink" /></td> </tr> </table> <table width="100%" border="0" cellspacing="0" cellpadding="0"> <tr> <td> </td> </tr> </table> <table width="100%" border="0" cellspacing="0" cellpadding="1"> <tr> <td width="28%" bgcolor="#415B91"><span class="style3"><img src="dumbbells/3_4.jpg" width="158" height="136" border="0" class="mainlink" /></span></td> <td width="8%"> </td> <td width="28%" bgcolor="#415B91"><img src="dumbbells/3_5.jpg" width="158" height="136" border="0" class="mainlink" /></td> <td width="8%"> </td> <td width="28%" bgcolor="#415B91"><a href="vids/2dumbbellpushup.wmv"><img src="../../images/fitness_vid.jpg" width="158" height="136" border="0" class="mainlink" /></a></td> </tr> </table> <p align="justify"><strong>Upper Back</strong><strong>: Bent Over Row<br /> <br /> </strong>You should assume the position shown in "instruction 1". In both hands you should have a dumbbell and you should hold them together. Keep your back straight and assume the position shown in the third instruction. </p> <p align="justify">The hardest part on this exercise is lifting the dumbbells back up to the start. You must take your time and be controlled throughout the exercise.</p> <table width="100%" border="0" cellspacing="0" cellpadding="1"> <tr> <td width="28%" bgcolor="#415B91"><span class="style3"><img src="dumbbells/4_1.jpg" width="158" height="136" border="0" class="mainlink" /></span></td> <td width="8%"> </td> <td width="28%" bgcolor="#415B91"><img src="dumbbells/4_2.jpg" width="158" height="136" border="0" class="mainlink" /></td> <td width="8%"> </td> <td width="28%" bgcolor="#415B91"><img src="dumbbells/4_3.jpg" width="158" height="136" border="0" class="mainlink" /></td> </tr> </table> <table width="100%" border="0" cellspacing="0" cellpadding="0"> <tr> <td> </td> </tr> </table> <table width="100%" border="0" cellspacing="0" cellpadding="1"> <tr> <td width="28%" bgcolor="#415B91"><span class="style3"><img src="dumbbells/4_4.jpg" width="158" height="136" border="0" class="mainlink" /></span></td> <td width="8%"> </td> <td width="28%" bgcolor="#415B91"><img src="dumbbells/4_5.jpg" width="158" height="136" border="0" class="mainlink" /></td> <td width="8%"> </td> <td width="28%" bgcolor="#415B91"><a href="vids/bentoverrow.wmv"><img src="../../images/fitness_vid.jpg" width="158" height="136" border="0" class="mainlink" /></a></td> </tr> </table> <p align="justify"><strong>Upper Back</strong><strong>: Alternating Bent Over Row<br /> <br /> </strong>This exercise is the same as above, the only difference is that instead of lifting the dumbbells together you do them alternating. You should start with your weakest arm first.</p> <table width="100%" border="0" cellspacing="0" cellpadding="1"> <tr> <td width="28%" bgcolor="#415B91"><span class="style3"><img src="dumbbells/5_1.jpg" width="158" height="136" border="0" class="mainlink" /></span></td> <td width="8%"> </td> <td width="28%" bgcolor="#415B91"><img src="dumbbells/5_2.jpg" width="158" height="136" border="0" class="mainlink" /></td> <td width="8%"> </td> <td width="28%" bgcolor="#415B91"><img src="dumbbells/5_3.jpg" width="158" height="136" border="0" class="mainlink" /></td> </tr> </table> <table width="100%" border="0" cellspacing="0" cellpadding="0"> <tr> <td> </td> </tr> </table> <table width="100%" border="0" cellspacing="0" cellpadding="1"> <tr> <td width="28%" bgcolor="#415B91"><span class="style3"><img src="dumbbells/5_4.jpg" width="158" height="136" border="0" class="mainlink" /></span></td> <td width="8%"> </td> <td width="28%" bgcolor="#415B91"><img src="dumbbells/5_5.jpg" width="158" height="136" border="0" class="mainlink" /></td> <td width="8%"> </td> <td width="28%" bgcolor="#415B91"><a href="vids/alternativebendover.wmv"><img src="../../images/fitness_vid.jpg" width="158" height="136" border="0" class="mainlink" /></a></td> </tr> </table> <p align="justify"><strong>Shoulders: Alternating Shoulder Press<br /> <br /> </strong>Please assume the position as shown in "instruction 1". The dumbbells that you use should be of the same weight. Slowly lift the eight in your left arm and hold for a second as shown in "instruction 3". Once you have returned to the start position you should do the same with the right arm.</p> <table width="100%" border="0" cellspacing="0" cellpadding="1"> <tr> <td width="28%" bgcolor="#415B91"><span class="style3"><img src="dumbbells/6_1.jpg" width="158" height="136" border="0" class="mainlink" /></span></td> <td width="8%"> </td> <td width="28%" bgcolor="#415B91"><img src="dumbbells/6_2.jpg" width="158" height="136" border="0" class="mainlink" /></td> <td width="8%"> </td> <td width="28%" bgcolor="#415B91"><img src="dumbbells/6_3.jpg" width="158" height="136" border="0" class="mainlink" /></td> </tr> </table> <table width="100%" border="0" cellspacing="0" cellpadding="0"> <tr> <td> </td> </tr> </table> <table width="100%" border="0" cellspacing="0" cellpadding="1"> <tr> <td width="28%" bgcolor="#415B91"><span class="style3"><img src="dumbbells/6_4.jpg" width="158" height="136" border="0" class="mainlink" /></span></td> <td width="8%"> </td> <td width="28%" bgcolor="#415B91"><img src="dumbbells/6_5.jpg" width="158" height="136" border="0" class="mainlink" /></td> <td width="8%"> </td> <td width="28%" bgcolor="#415B91"><a href="vids/alternativeshoulderpress.wmv"><img src="../../images/fitness_vid.jpg" width="158" height="136" border="0" class="mainlink" /></a></td> </tr> </table></td> </tr> </table></td> </tr> <tr> <td> </td> </tr> </table></td> </tr> </table></td> </tr> </table> <table width="756" border="0" cellspacing="0" cellpadding="10" style="border:#cccccc solid 1px;"> <tr> <td align="center" valign="middle" bgcolor="#C9CCDC" id="btmenu"><a href="../forum-members.html">Forum Members</a> | <a href="../../penishealth.html">Penis Health</a> | <a href="../../sizegenetics.html">Size Genetics</a> | <a href="../../lovecentria.html">Lovecentria.com</a> | <a href="../../index.php">Men's Network</a></td> </tr> </table></td> </tr> </table></td> </tr> </table> </body> </html>