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Below is the 2nd of three courses from his book: Building Bulk And Power. The book is more detailed and a recomended buy for any fan of Bill Pearl.Sergio Oliva Bill Pearl and Reg Park.

 

 

Course Number Two

 

Follow this course of exercises for a six weeks period.

 

1.) Dumbbell Swing 1 set of 10-15

2.) Sit Ups 1 set of 15-50

3.) Side Bend Dumbbell 1 set of 15-50

4.) Alternate Leg Raises 1 set of 10-30

5.) Deep Knee Bend 3-5 sets of 6-8

6.) Bent Arm Pullover 3-5 sets of 8-10

7.) Calf Raises 3 sets of 15-20

8.) Upright Rowing 2 sets of 8

9.) Military Press 2 sets of 5-6

10.) One Arm Rowing 3 sets of 8

11.) Bent Leg Dead Lift 2 sets of 8

12.) Incline Dumbbell Press 2 sets of 6-8

13.) Bent Arm Laterals 2 sets of 6-8

14.) One Dumbbell French Press 3 sets of 6-8

15.) Standing Dumbbell Curl 3 sets of 6-8

 

Do three workouts per week.

 

Exercise No. 1

Dumbbell Swing

This is the same exercise as Course No. 1. The weight used is still light, as this is solely to limber you up. It will warm up the legs, shoulders, back and start the blood circulating. Inhale on the upward motion and exhale as the weight returns to starting point.

 

Exercise No. 2

Sit Ups

This is the standard sit up. Inhale as you lie back and exhale as you come to a sitting position. Keep the elbows back. It is not necessary to keep the legs or knees locked out. Bending the knees does not have an adverse effect on this exercise.

 

Exercise No. 3

Dumbbell Side Bend

To maintain control over your mid-section and the oblique muscles, we recommend you do side bends with a light dumbbell. So a lot of repetitions, forget about the poundage. Begin in an erect position. Pull the body with the oblique muscle. It is important to bend well to both sides. After completing the required number of repetitions change the dumbbell to the other hand and repeat.

 

Exercise No. 4

Alternate Leg Raises

This is a rather difficult movement until you get the proper timing. It would be best described as a scissor movement, which is exactly what it is. Place the hands under the buttocks, begin with right leg raised and the left leg in a straight or horizontal position. Lower the right leg and elevate the left leg, as the right leg is coming down. It is the same principal as the kick given with the legs in swimming, but with a higher leg lift. Extend the foot and point the toes to keep the legs rigid. Try to do the exercise with a steady rhythm.

 

Exercise No. 5

Deep Knee Bend

This exercise is a regular full squat. Keep the body erect, back straight, toes pointed outward slightly and the feet spread a comfortable distance apart. Keep the back straight when lowering and keep the weight on he heels. This will work the thighs more and bring faster results in leg size. When you lean forward and use the back more it relieves the thighs of the bulk of the work and it is then a semi-leg and back exercise. Take a deep breath before squatting and exhale as you come up and remember - keep the weight balanced in your heels.

 

Exercise No. 6

Bent Arm Pullover

Place the barbell on the chest. Use a fairly close grip, place head over the end of the bench, keep elbows in and lower the weight to a comfortable position. Inhale as the barbell is lowered and exhale as the bar is brought back to starting position. Be sure to keep elbows in and this will eliminate shoulder problems. If you allow your elbows to spread out wide and do an extended pullover, it might cause a shoulder dislocation. Use a light enough weight to enable you to do heavy breathing and expand your chest.

 

Exercise No. 7

Calf Raises

This movement can be done with a barbell placed across the shoulders. It is preferable to use a calf machine. A dipping belt can also be used. Use a raised block and come as high up on the toes as possible, then lower back to the starting point, stretching down low. Try to work the calves and do not bounce up and down. Pointing the toes in, out, or forward will work different portions of the muscle, as mentioned in Course One. Try to get a full extension and contraction for the best results.

 

Exercise No. 8

Upright Rowing

This is an excellent trapezius and deltoid exercise. Place hands on barbell together or with a closer than shoulder width grip. Keep the body erect and stationary and pull the weight up to the top position under the neck. Keep the barbell in close and pause momentarily at the top. Development is faster if the muscle is worked in both directions. Inhale very deeply when lifting the bar up and exhale when lowering.

 

Exercise No. 9

Military Press

This is the standard military press. Clean the weight to the chest. Lock the legs and hips solidly. This will give you a solid platform from which to push. Keep the elbows in slightly and under the bar, press the weight overhead, lock the arms out. When lowering the barbell to the chest, be sure it rests on the chest and is not held with the arms. If he chest is held high it will give you a nice shelf on which to place the barbell and to push from. Inhale before the press and exhale when lowering the barbell.

 

Exercise No. 10

One Arm Rowing

Use a bench, placing one hand on the bench for support and spreading the feet wide. This will give you balance. Keep the back straight and extend the arm fully. Next, pull the dumbbell to the chest, keeping the elbow pointed outward. This will enable you to pull the dumbbell higher and work the latissimus more fully. The dumbbell is pulled in a straight line. There is no rotating motion. Inhale on the upward pull and exhale when extending the arm to straight position.

 

Exercise No. 11

Bent Leg Deadlift

This is the same movement as in Course One. Keep adding weight to the bar progressively.

 

Exercise No. 12

Incline Press With Dumbbells

As this exercise is for the upper chest, it must be done as instructed to work the muscles properly. Use a hand position on the dumbbells similar to that of holding a barbell. Start with the dumbbells together and at arms' length. Slowly lower them to the down position. The elbows are drawn backward. The forearms are slightly out of a vertical position. Be sure to keep the dumbbells away from the body. Do not under any circumstances let the dumbbells hit or rebound off the chest. The press back to starting point is done with either an outward arch, to place more work on the pectorals, or with a straight up press back to the starting point (arms extended and dumbbells together). If you flex the pectorals at the starting position, you will find it will work the inner portion of the pectorals more than is normal. Inhale on the down movement or just prior to lowering the dumbbells and exhale at the top position.

 

Exercise No. 13

Bent Arm Laterals

Do not confuse the hand position in this exercise with the Incline Press. This exercise is done exactly as shown. Start with dumbbells together, the palms facing one another. Lower the dumbbells downward and slightly outward. Again bring the elbows backward. Remember to keep the forearm vertical and the elbows directly under the weight at all times. Maintain a balance of the dumbbells at all times. Try to bring the dumbbells back to the top position with either a slight outward arch or straight up. You can work the inside portion of the pectoral muscles by locking your elbows and pressing the dumbbells together at arms' length over your chest. Inhale as you let the dumbbells down and exhale as you bring them together at the top.

 

Exercise No. 14

One Dumbbell French Press

Stand with feet in a comfortable position, toes turned outward slightly. This will help to maintain balance. Hold the dumbbell overhead with two hands below the uppermost plates. Keep the elbows pointed upward and hold them in as much as possible. Lower to a position behind the head. Be sure to get a full extension in order to force the locking of the elbows and contract the triceps when pressing the dumbbell back to arms' length. Inhale when lowering and exhale while raising the bell.

 

Exercise No. 15

Standing Dumbbell Curl

Stand witht feet in a comfortable position, toes turned outward slightly. This will help to maintain balance. Keep palms facing toward the thighs in the arms extended bottom position. Turn the palms upward when curling. They turn back to the starting angle just before they are returned to the start position. Keep the legs hips flexed, as this will maintain the proper body position. Do the exercise slowly and strictly. Do not just swing the dumbbells. Do not just curl them to the shoulders and semi-relax the tension on the biceps as you lower them to arms' length again. Keep a consistent tension on the biceps. Contract the biceps at the peak of the curl and flex the triceps when straightening your arms. Inhale as you curl the bells to the chest and exhale as you slowly lower them down to arms' length.