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The first set of these is with a heavier weight. This should be
chosen by body size and the shape the practitioner is in. Normally
about 60% of the 1RM of a dumbbell curl is a good starting point. The
light-weight set should be approximately half of this. light weight
exercises work much smaller muscles. One other way to do the
lightweight exercises is to use ¼ the amount in the heavy
weight exerciese, but use both smaller weights in one hand as
needed.The idea is to keep any random muscles (rotator cuff, e.g.)
balanced and using heavy weights there could lead to injury. For most
all of these, the lower back is not the source of power. Good form
dictates tightening the abdominals and using those as a solid base
for movement. I am pretty strong and well practiced. I use two
35 lb dumbbells for the heavy weights and one 20 lb for the light.
Shoulders
Overhead press
Chest/Arms
Fly/chest press
Overhead pull
Tricep kickback
Back/Lats
Row
Stiff-legged deadlift
Abdominals
Screw press
Situps
Legs
Swings