Pha Training Using Dumb-bells
15 August 2005
Peripheral Heart Action Training with Dumbbells
By Mike Berry, President/Owner of Power-Up USA, Inc., NSCA-CPT
The "Peripheral Heart Action Training with Dumbbells" (PHAT-D) is a relatively short, but very intense circuit type workout. It is a great method for building stamina and work capacity in the major muscle groups. The PHAT-D workouts can be performed in four unique ways. Each way or option has its own degree of difficulty.
Option 1: Choose a workout from below. Follow the order of exercise from top to bottom. Do one set of the first exercise, then one set of the second exercise etc., until you have rotated through the circuit three times (12 sets total). All sets are performed for 8-10 reps. Difficulty rating: Above Average.
Option 2: Do all three workouts following the order of the exercises (1 set each exercise) and the order of the workouts (12 sets total). All sets are performed for 8-10 reps. Difficulty rating: Above Average.
Option 3: Do either Option 1 or 2. Rest 4- 5 minutes and repeat either Option 1 or 2 (24 total sets). All sets are performed for 8-10 reps. Difficulty rating: High.
Option 4: Do either Option 1 or 2. Rest 4- 5 minutes and repeat either Option 1 or 2. Rest an additional 4-5 minutes and repeat Option 1 or 2 (total 36 sets). All sets are performed for 8-10 reps. Difficulty rating: Very High.
These workouts should be done in continuous manner taking only enough rest between exercises to switch dumbbells and catch your breath. Try to go faster each time you do the workout. Increase your weights whenever they begin to feel light. Warm-up: Dumbbell Clean & Press, 1 x 15 with a moderate weight.
Workout 1 Workout 2 Workout 3
Dumbbell Cleans Dumbbell Jump Cleans Dumbbell Step-ups
Dumbbell Bench Press Dumbbell Incline Press Dumbbell Shoulder Press
Dumbbell Squat Dumbbell Squat Jumps Dumbbell Lunge
Dumbbell Bent-over Row Dumbbell Upright Row Dumbbell Shrugs
Read the article at www.strengthcats.com/PHAtrainingdumbbells.htm