!

"#$ &'())$**
&+,-./$.0 "#$ 123&45
6#4**$78$ "- 9$::+78
;+<<$/3=4,:>?
Created by Alex Naroko and the Speed Secrets !nner Circle. Copyright 2010. All
Rights Reserved.
Disclaimer: All physical activity has an inherent physical risk. Please consult with
your physician before beginning any physical activity program, even one as good
as this one.
Hey there and welcome to Dumbbell Disorder: The 28-Day Challenge
To Getting Ripped-Fast!
You know, !'m never quite sure exactly how to cover these intros"
for all of my different products and programs - ! usually end up just
letting my normal flow of conversation" take over and that seems to
work pretty well, but.
.! just got done listening to a course by one of my business mentors
and in the course, he talked about a new formula for teaching that
he's found to work really well for his students and readers, so !
figured !'d give that little widget a shot here (!'m not gonna tell you
exactly what it is, see if you can guess!).
!f you read the article ! wrote about the Dumbbell Disorder (which
was the only way you could get this program, so !'m assuming you
did), then you already know what the Ripped-Fast" look is and you
know that you want it (which is awesome).
The truth is that 99 of athletes want the look, but only 10-20 are
willing to admit it.willing to admit that they want the show" as
much as the go".
And since you read the article, you also know that all good regimens
come down to two things:
1. Diet
2. Training
And you already know about diet, which was covered in the article
and while you should have a somewhat decent understanding about
the training portion, there might be a couple areas still blurry for you,
so let's see if we can clear those up for you right now (or who knows,
maybe you get all of it and should just go straight to the workouts -
totally up to you).
Let's look at some of those potentially blurry areas:
@#4: A-(<-7$7:, 8- +7:- 4 :.4+7+78 <.-8.4( :#4: 7-: -7*5
8$:, ,-($-7$ ;+<<$/B )': 4*,- =4,:C
Alex: !t all starts with strength. No matter what goals you're training
for, strength is always the foundation. Sure, there are lots of skinny
dudes out there who have 6-packs, but they also have all of their ribs
visible to the untrained eye. !t's not attractive and it's because
they're weak and have no muscle. Period.
So we always start out workouts here with something very much
strength-focused. You'll see that over the course of +-weeks you
work up to a 7-rep max, 5-rep max and 3-rep max in a few different
exercises - this is where a lot of your strength will be built as you
increase the weight over the course of each week.
Once strength is covered, we want to do a lot of work in the
hypertrophy zone, utilizing sets of 6-12 reps and short recovery
periods. That'll help grow your muscles.
Additionally, the focus of the hypertrophy exercises will be on all of
your HOT areas and are programmed to work with one another so
that the final product not only has the oomph" behind it, but also
creates the illusion of someone even more Ripped-Fast (yeah, this is
good stuff here).
Then, workouts end with athletic-based finishers, so you shock your
body into fat-destruction mode and simultaneously work on your
athletic tone".
And finally, every workout begins with some serious quickness and
agility training, to improve your speed and quickness, while also
hyping up your Central Nervous System, so the workout that follows
is even more amplified and successful. How `bout them apples? :-)
@#5 /'())$**,C
! chose dumbbells because they are the most versatile, most
effective and safest form of resistance !'ve found. You can do just
about damn near anything with dumbbells (save for pick up chicks -
if you figure out how to use a Power Block at the coffee shop, holler
at your boy). And they do whatever it is you want them to do:
Build muscle? Check.
Burn fat? Check.
!ncrease explosiveness? Check?
Get a girls phone number? (sighs)
This program could have definitely been designed with something
else, like barbells or kettlebells or bodyweight, but for the purposes
we're shooting for here (Ripped-Fast), nothing comes close to
dumbbells.
@#5 7- /+.$A: 4) :.4+7+78C
Between the conditioning and all of the big, compound movements
you're doing here, your abs are going to be more than torched.any
more ab work wasn't really necessary.
However, if you really want to, throw in 2 sets of 10-20 reps of my
current favorite ab exercise for getting 6-pack, Decline Reverse
Crunches. They'll rock your world.
Now let's get into the programming.
The Dumbbell Disorder was broken down into 3 parts: Push, Pull,
Legs. D$.$E, F#4: :#4: ($47,0
One of your workout days is made up almost entirely of pushing
movements for your upper body.
Another one of your workout days is made up almost entirely of
pulling movements for your upper body.
And another one of your workout days is almost entirely made up of
lower body movements (legs).
You'll find all of your workouts below, broken down into 3 tables.
The first table has all of your Push workouts, the second table has all
of your Legs workouts and the third table contains all of your Pull
workouts.
!n the tables, you'll also fine which day along the 28-Day course you
should do the corresponding workout. For instance, the first column
in the first table says Day 1".
That means on the very first day of your training, you'll do the
workout that is listed below Day 1 in that table (! know this is
somewhat of a mouthful, but ! promise that when you look at the
table, you'll be like Oh, OK, so Alex was just making something
really simple sound complicated..").
You'll follow that series for the entire 28-Days here and by the time
it's over, in the words of smart people, Expect big things."
As for your other training, like skill training, practices, games, extra
cardio work, feel free to do what you want on the days in between
workout so long as you adhere to 3 guidelines:
1. Don't kill yourself on those days
2. Don't do any high-intensity sprinting (or heavy weight lifting for
that matter)
3. Don't kill yourself on those days
As long as you're following that swag, you're good to go.
Now, here are all of your workouts below. Enjoy my friend and you'll
also find your link for the Exercise video Library below it too.
Exercises Day 1 Day 8 Day 15 Day 23
Warm-Up
(see
Warm-Up"
section)
1-Legged
vertical Line
Jumps
3 x 15
(that's total
ground
contacts
and for
BOTH legs)
+ x 15 5 x 15 3 x 15
Pogo Jumps 3 x 10 5 x 10 + x 10 2 x 10
!sometric,
Wide-Grip
Pushup Hold
2 x 20
seconds
2 x 20
seconds
2 x 20
seconds
1 x 20
seconds
A. !ncline
Dumbbell
Press
Work up to
your 7-Rep
Nax over
the course
of 5 sets.
Work up to
your 5-Rep
Nax over
the course
of 5 sets.
Work up to
your 3-Rep
Nax over
the course
of 5 sets.
+ x 10
B1.
Standing
Arnold Press
+ x 10 + x 8 + x 12 2 x 10
B2. Close-
Grip,
Neutral
Dumbbell
Bench Press
+ x 8 (with
3-second
eccentrics)
+ x 6 (with
3-second
eccentrics)
+ x 10 (with
3-second
eccentrics)
3 x 10
(normal -
no
accentuated
eccentrics)
C1.
Dumbbell
Tricep
Extension
3 x 15 3 x 20 3 x 15 2 x 10
C2.
Dumbbell
Shoulder
Raises
3 x 12 3 x 8 3 x 20 2 x 12
Exercises Day 3 Day 10 Day 17 Day 2+
Warm-Up
(see
Warm-Up"
section)
Speed
Skaters
3 x 10 (10
reps means
20 total
ground
contacts)
+ x 10 3 x 15 2 x 12
Paused,
Lateral
High-Barrier
Jumps
2 x 5 (5 on
each side)
3 x 5 + x 5 1 x 5
!sometric
Deep
Lunges
2 x 20
seconds
2 x 20
seconds
2 x 20
seconds
1 x 20
seconds
A. Dumbbell
Bulgarian
Split-Squat
Work up to
your 7-Rep
Nax over
the course
of 5 sets.
Work up to
your 5-Rep
Nax over
the course
of 5 sets.
Work up to
your 3-Rep
Nax over
the course
of 5 sets.
+ x 10
B1.
Dumbbell
Step-Ups
3 x 10 3 x 8 3 x 12 2 x 8
B2.
Dumbbell 1-
Legged
Hyper
Extensions
3 x 8 3 x 10 3 x 15 1 x 10
C1. Reverse
Lunges
3 x 10 (each
leg)
3 x 12 (each
leg)
3 x 12 (each
leg)
2 x 10
C2. Bridges 3 x 30 3 x 35 3 x +0 2 x 20
C3. Jump
Squats
3 x 15 3 x 25 3 x 20 2 x 8
Exercises Day 5 Day 12 Day 19 Day 26
Warm-Up
(see
Warm-Up"
section)
Walking
Pitter-Patter
3 x 10 yards + x 10 yards 5 x 10 yards 2 x 10 yards
Revolving
Door
2 x 10
seconds
3 x 10
seconds
+ x 10
seconds
2 x 5
seconds
!sometric
Pull-Up
(right
before
bottom)
2 x 15-20
seconds
2 x 15-20
seconds
2 x 15-20
seconds
1 x 15-20
seconds
A. Weighted
Pull-Up
Work up to
your 7-Rep
Nax over
the course
of 5 sets.
Work up to
your 7-Rep
Nax over
the course
of 5 sets.
Work up to
your 7-Rep
Nax over
the course
of 5 sets.
+ x 6-10
B1.
Dumbbell
!ncline
Rows
+ x 8 + x 6 + x 10 2 x 12
B2. Across-
Body,
Alternating
Dumbbell
Curls
+ x 6 + x 8 + x 10 3 x 8
C1. !nverted
Rows
3 x 15 3 x 15-20 3 x 20 2 x 15
C2.
Dumbbell
BENT-Over
Raises
3 x 15 3 x 10 3 x 12 2 x 20
6GH&I"IGHIH90 After you finish each of your workouts, pick 5
total blocks from the list below and perform them to the best of your
abilities with as little rest times as possible. !'m not telling you exactly
what to do for this because a lot of people like to do different kinds
of conditioning work, so pick any combination of 5 you want (they
could all 5 be the same exercise, or all 5 different or anything in
between) and knock it out.
BLOCK: Dumbbell swings x 25
BLOCK: Burpees x 25
BLOCK: Jump Rope x 200
BLOCK: Tuck Jumps x 25
BLOCK: Hill Sprint (something far and high)
BLOCK: Bodyweight Squat x +0
@J;K3LM: Here'a sample, athletically based warm-up for you to
follow:
Forward Lunges x 10 reps (each leg)
Side Lunges x 10 reps (each leg)
Jumping Jacks x 30
Leg Swings x 10 reps each
Overhead Bodyweight Squat Hold x 30 seconds
60 Jump Squats x 2 x 10
Pogo Jumps x 10 reps
Optional stretching for tight muscle groups.
KLN6OP =G6LN0 !f there's a specific muscle you want to really
bring up during these 28 days, do this: !'ve listed all the main
muscles athletes usually want to really pop and look good all the
time. !f you see your muscle on this list, do what !'ve recommend
below for it AT THE END of every Push and Pull workout (but before
the conditioning).
Here's the list:
Q+A$<,0 !ncline Dumbbell Curls - Take a weight you can comfortable
for 10-12 reps, and do as many repetitions as possible in a +-minute
span. Take rest whenever you need it, but push yourself here.
6#$,:0 Superset of !ncline Dumbbell Flyes and Wide-Grip Pushups -
Do a set of 10 !ncline Dumbbell Flyes, then immediately follow that
with 10 Wide-Grip Pushups and then back to the !ncline Dumbbell
Flyes and so on. Do as many series of that as you can in a 5-minute
span.
".+A$<,0 Seated Overhead Dumbbell Extensions - Take a weight you
can comfortable for 10-12 reps, and do as many repetitions as
possible in a +-minute span. Take rest whenever you need it, but
push yourself here.
N#-'*/$.,0 Rear Deltoid Raises - Take a weight you can comfortable
for 10-12 reps, and do as many repetitions as possible in a +-minute
span. Take rest whenever you need it, but push yourself here.
J),0 Hanging Leg Raises - Do as many as possible in a +-minute
span. Have fun with this one ;-)
And to view your entire Dumbbell Disorder Exercise video Library, go
here:
L!NK
Enjoy this program, ! don't like to brag (what am ! saying, of course !
do), but this a bad-ass system here. Have fun with the results.
Your Coach in Speed and Quickness,
Alex