- \n
- Buy this book. \n
- Buy these dumbbells. \n
- Create an account on Fitocracy. \n
- Go to Track and search for a workout you found in the book, or start with these basics: \n

- \n
- Bicep curl \n
- One-arm row \n
- Side lateral raise \n
- Standing shoulder press \n
- Hammer curl \n
- Shrug \n
- Squat \n

Once you find them on Fitocracy, you can watch videos of how to do each workout by clicking on the title of the workout once it's added to your list:

\n\n\n\n- \n
- Do 10 curls of a 15-pound dumbbell in each arm. \n
- Do 5 repetitions of standing shoulder press with a 15-pound dumbbell in each hand. \n

- \n
- Do 11 curls of a 15-pound dumbbell in each arm. \n
- Do 6 repetitions of standing shoulder press with a 15-pound dumbbell in each hand. \n
- Do 3 pushups. \n
- Do 30 jumping jacks. \n

- \n
- Do 12 curls of a 15-pound dumbbell in each arm. \n
- Do 7 repetitions of standing shoulder press with a 15-pound dumbbell in each hand. \n
- Do 4 pushups. \n
- Do 40 jumping jacks. \n
- Do 10 crunches. \n

- \n
- Do 13 curls of a 15-pound dumbbell in each arm. \n
- Do 8 repetitions of standing shoulder press with a 15-pound dumbbell in each hand. \n
- Do 5 pushups. \n
- Do 45 jumping jacks. \n
- Do 15 crunches. \n

- \n
- Do a set of 10 crunches. \n
- Do 14 curls of a 15-pound dumbbell in each arm. \n
- Do 9 repetitions of standing shoulder press with a 15-pound dumbbell in each hand. \n
- Do 6 pushups. \n
- Do 50 jumping jacks. \n
- Do a set of 10 crunches. \n

- \n
- Do 50 jumping jacks. \n
- Do a set of 12 crunches. \n
- Do 5 pushups. \n
- Do 15 curls of a 15-pound dumbbell in each arm. \n
- Do 10 repetitions of standing shoulder press with a 15-pound dumbbell in each hand. \n
- Do a set of 12 crunches. \n
- Do 5 pushups. \n

- \n
- Do 25 jumping jacks. \n
- Do 15 curls of a 15-pound dumbbell in each arm. \n
- Do 5 goblet squats with a 15-pound dumbbell. \n
- Do 5 pushups. \n
- Do 10 repetitions of standing shoulder press with a 15-pound dumbbell in each hand. \n
- Do a set of 12 crunches. \n
- Do 5 pushups. \n
- Do 5 goblet squats with a 15-pound dumbbell. \n

- \n
- Do 5 goblet squats with a 15-pound dumbbell. \n
- Do 15 curls of a 15-pound dumbbell in each arm. \n
- Do 6 pushups. \n
- Do 10 repetitions of standing shoulder press with a 15-pound dumbbell in each hand. \n
- Do a set of 12 crunches. \n
- Do 6 pushups. \n
- Do 5 goblet squats with a 15-pound dumbbell. \n
- Do 25 jumping jacks. \n
- Do 3 pushups. \n

- \n
- Do 3 pushups. \n
- Do 15 curls of a 15-pound dumbbell in each arm. \n
- Do 3 pushups. \n
- Do 12 repetitions of standing shoulder press with a 15-pound dumbbell in each hand. \n
- Do a set of 15 crunches. \n
- Do 6 pushups. \n
- Do 10 goblet squats with a 15-pound dumbbell. \n
- Do 25 jumping jacks. \n

- \n
- Do 5 pushups. \n
- Do a set of 15 crunches. \n
- Do 10 goblet squats with a 15-pound dumbbell. \n
- Do 15 curls of a 15-pound dumbbell in each arm. \n
- Do 12 repetitions of standing shoulder press with a 15-pound dumbbell in each hand. \n
- Do 6 pushups. \n
- Do 10 goblet squats with a 15-pound dumbbell. \n
- Do 25 jumping jacks. \n