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Dumbbell Book Offer
HOLIDAY SPECIAL – Buy my book, “Dumbbell Training for Strength and Fitness” for only $5.00 (plus shipping) by emailing me directly at fred@premierepersonalfitness.com by December 18th to receive for Christmas!
4.3 out of 5
“Dumbbell Training for Strength and Fitness” continues to do well as we have sold over 20,000 copies world-wide. Amazon has 55 reviews giving us a 4.3 out of 5 star rating and we are quickly closing in on 100 “likes”. Now, I know that doesn’t seem like much to brag about (and trust me, I’m not trying to), but it to let you know that something as simple and rudimentary as a set of dumbbells and a small , safe area can yield fascinating results both in strength and fitness. Check out what some reviewers had to say…
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5.0 out of 5 stars Dumbell Training for Strength and Fitness, October 23, 2012
By Michael L. Buckley (Sheridan, Wyoming United States)
An excellent book with enough back ground information to enhance the learning experience with photos and descriptions of the exercises. The book makes it easy to have multiple routines at your finger tips. One could use training routines provided or make up their own.
5.0 out of 5 stars Great book for a complete dumbbell weightlifting program, July 4, 2012
By Beau B.
I keep this book by my dumbbell set and use it for every workout. It’s a great book with a wide variety of exercises. |
Matt Brzycki – Author
Matt Brzycki has been a buddy for about 16 years now and he was the one who mentored me during the infancy of my writing career. Although we have dramatically different writing styles, Matt’s tips have been the backbone of my little success in the field of writing. It was a great deal of fun and a world of experience collaborating with him on “Dumbbell Training for Strength and Fitness”, “Youth Fitness” and our “50 Workouts” e-book. Matt has several other great books on strength and fitness – you should really check them out.
Why Dumbbell Training? Why Not!
Why Dumbbell Training? In my book, “Dumbbell Training for Strength and Fitness” which I co-authored with Matt Brzycki, we discuss many aspects of the “why’s and how’s” of dumbbell training along with supplying nearly 50 dumbbell workouts from strength coaches across the country such as Michael Bradley from FSU, Jeff Friday with the Cincinnati Bengals, Ken Leistner and Ken Mannie from MSU just to name a few. This, plus much more is offered in our book. Take a look…
TABLE OF CONTENTS
1. Why Dumbbell Training?
Advantages and Disadvantages
Advantages of Dumbbells
Independent Workload
Relative Safety
Added Variety
Performance Versatility
Greater Contractions
Weight Distribution
Hand/Grip Positions
Space Requirements
Improved Efficiency
Greater Affordability
Disadvantages of Dumbbells
Progression Increments
Positioning Dumbbells
Incorrect Resistance
Grip Fatigue
Range of Motion
2. Get Strong and Fit
Safety
Explosive Training
Low-Repetition Sets
Instability Training
Sport-Specific Training
Lifting Technique
Effectiveness and Efficiency
Intensity
Exercise Sequence
Exercise Choices
A Real-Life Example
3. Harden your Hips and Legs
Deadlift
Squat
Ball Squat
Wall Sit
Lunge
Step-Up
Hip Abduction
Hip Flexion
Seated Calf Raise
Standing Calf Raise
Dorsi Flexion
4. Challenge your Chest
Supine Press
Incline Press
Decline Press
Supine Fly
Incline Fly
Decline Fly
5. Overhaul your Upper Back
Bench Row
Bent-Over Row
Pullover
6. Shape your Shoulders
Overhead Press
Lateral Raise
Front Raise
Bent-Over Raise
Internal Rotation
External Rotation
Upright Row
Shrug
Bench Shrug
Scapula Retraction
7. Improve your Arms
Bicep Curl
Hammer Curl
Reverse Curl
Preacher Curl
Concentration Curl
Tricep Extension
Cross Tricep
Incline Tricep
French Curl
Tricep Kickback
Wrist Flexion
Wrist Extension
Finger Flexion
Pinch Grip
8. Modify your Mid-Section
Crunch
Rotary Crunch
Side Bend
Stiff-Leg Deadlift
9. Putting it all Together
Scheduling Workouts
Time/Repetitions
Progressive Demands
Incorporating Variety
Order of Exercise
Specialization Routines
The Pre-Exhaust Technique
The Post-Exhaust Technique
The Rest-Pause Technique
Workout Themes
Final Notes
10. Workouts for the Total Body
11. Workouts with a Twist
The One-Weight Workout
3×3 Workouts
Upper-Body Workouts
Upper/Lower Split Workouts
Chest Specialization Workout
12. The Finishing Touch
Standard Finishers
Farmer’s Walk
Dumbbell Carry
Stairclimbing
Other Finishers
Sample Applications
The Finish Line
Full Body Dumbbell Workout
Here’s a workout by Dr. Ken Leistner taken from my book, “Dumbbell Training for Strength and Fitness”. This is just one of almost 50 different types of dumbbell routines.
Total-Body Workout #21 (Ken Leistner)
Overhead Press – 1 x 12
Stiff-Leg Deadlift – 1 x 15
Bench Row – 1 x 12
Pullover – 1 x 15
Deadlift – 1 x 15
Upright Row - 1 x 12
Incline Press – 1 x 10
Bicep Curl – 1 x 12
Deadlift – 1 x 20
20,000 And Counting
My book, “Dumbbell Training for Strength and Fitness” which I co-authored with Matt Brzycki has recently surpassed the 20,000 mark in sales. We are very proud of this book and are extremely grateful to all those who supported us along the way.
Dumbbell Training With Dr. Ken Leistner
Total-Body Workout #20 (Ken Leistner)
Overhead Press – 1 x 12
Stiff-Leg Deadlift – 1 x 15 Bench Row – 1 x 12
Pullover – 1 x 15
Deadlift – 1 x 15 Upright Row – 1 x 12
Incline Press – 1 x 10
Bicep Curl – 1 x 12
Deadlift – 1 x 20
6 Year Anniversary
Dumbbell Training for Strength and Fitness is celebrating its 6 year anniversary this month. We are approaching 18,000 copies sold world-wide and would like to thank everyone who has been so supportive of our book over the years.
Matt Brzycki & Fred Fornicola
