Dumbbell Training at Home by Reg Park

The following Dumbbell Workout Course was developed by Mr. Universe Winner Reg Park! – Have fun – Mr. Berg!

Not all of us are fortunate enough to have access to a gym – nor do we have sufficient space in the house to be able to train comfortably with a 5 ft. or 6 ft. barbell. In such cases the question of training becomes a headache.  A suggested schedule for you by Reg Park is:

Exercise No. 1.

dumbbell press reg park

The two Hands Dumbbell Press (shoulders): The weights are cleared into the shoulders and from this position they are pressed overhead until at arms length and lowered back to the shoulders and then repeated.

Perform 3 sets of 10 repetitions.

Exercise No. 2.

reg park calves workout

Raise of Toes (calves): The starting is as shown in figure 2. With a dumbbell in the right hand and the free hand holding on to something for balance. Rest the left foot on the right heel and then raise up on the toe of the right foot and perform repetitions until the calf starts to ache. When the ache is such that you are unable to perform any more repetitions, change the dumbbell into the left hand and try to perform the same number of repetitions with the left leg. Perform 3 sets with each leg.

Exercise No. 3 

Reg Park Pullovers

Straight arm Pullover on Bench. (Chest): Lie with the back of the shoulders resting across a bench and with a dumbbell held as shown. From this position keeo the arms straight and lower the dumbbell as far as opossible and then raise it back to the starting position.

Perform 3 sets of 10 repetitions.

Exercise No. 4 

Reg Park central loading curl

Central Leading Curl. (Arms):  The starting position is as shown with the body bent over, and the arms hanging down grasping a centrally loaded dumbbell. From this position, without using the body, but with arm strength only, curl the weight upwards until it touches the chin, then lower to starting position and repeat 3 sets of 10 repetitions.

Exercise No 5. Triceps Curl (Arms)

Reg Park Triceps Curl

The bell is gripped with the inside dics resting on the flat hand, the thumbs round the handle and held at arms length, from this position it is lowered to the back of the neck as shown, with the elbows held as close to the head as possible and then curled back to arms length and repeated. Perform 3 sets of 10 reps.

Exercise No. 6

reg park workout rowing

Bent Over Rowing (Back): The starting position is as shown with the body at right angles to the legs, with the dumbbell hanging at arms length and the free hand resting on a bench. From this position pull the dumbbell up until it is in line with the shoulder (keeping the body motionless throughout) and lower to starting position. Perform 3 sets 10 reps.

Exercise No 7 

reg park side bends

Side Bends (waist):
Hold the dumbbell as shown with the free hand resting on the back of the neck. From this position bend over from the waist (do not allow the body to lean forward) allowing the dumbbell to hang down by the side and then stand upright the waist only.

Perform 3 sets of 10 repetitions with each hand.

As you get stronger and you are able to handle the weights easily add more weight in order to be only able to perform 3 sets of 10 repetitions.

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