The exercises and their order all come from Eugen’s book, recommending the exact amounts of reps he thought useful.
Exercise | Repetitions |
---|---|
Dumbbell Biceps Curls | 50 reps per arm, increase by 5 per day |
Reverse Barbell Curls | 25, increase by 2 per day |
Eugen’s Side Dumbbell Curls | 10 per arm, increase by 1 per day |
Eugen’s Side Dumbbell Curls | 10, increase by 1 every 3 days |
Standing Chest Flyes | 5, increase by 1 every two days |
Alternating Shoulder Presses | 15 per arm, increase by 1 every 2 days |
Alternating Front Raises | 10, increase by 1 every 2 days |
Eugen’s Wrist Flexors | To failure |
Eugen’s Wrist Rotations | To failure |
Eugen’s Shoulder Lunge | 10, increase by 1 every 2 days |
Push-Ups | 3, increase by 1 every 3 days |
Push-Ups With Added Resistance | 2, increase by 1 every 3 days |
Eugen’s Sit-Ups | 3, increase every 2 days |
Squats | 10, increase every 2 days |
Side Bends | 15, increase every 2 day |
About The Reps And Weight:
The weight you should start each exercise with is the one where you can do Eugen’s recommended minimum amounts of reps.
And when and by how much should you increase the weights? Eugen says that when you reach 120 reps in an exercise, you add 2 lbs (1 kg) and start over with the beginning number of reps.
How Often?
Eugen wants you do this every day, but in my opinion that’s overkill. Not only does it takes ages to go through this program, it also doesn’t give the muscles time to rest. And resting is when growth happens. In my opinion it suffices if you do it 2 – 3 times per week.
Sources:
Eugen’s book "Strength and How to Obtain It"