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Sandow’s Light Dumbbell Training System

My interpretation of Eugene Sandow’s Light Dumbbell Training Sytem as prescribed in his book ‘System of Physical Training’. This protocol is meant to be done with no more than 5 pound weights. I recommend starting with 2 or 3 pounds for the first month or so to discourage over recruiting your neck muscles while you are building strength in your shoulders and back. The principals that make this system effective include control and concentration/feeling your body as you move; connecting the movement to your breath; rhythmic movement; proper alignment. I have added a few modifications to include more lower body strengthening as well.