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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"