Early Dan Lurie Training Course

Courtesy of Jan Dellinger

Thank You, Jan! 

Course Number One is done on the first training day of the week.
Course Two, middle day of the week.

Course Three, last training day of the week. 

Do not work in Course Number Four until several months (minimum) have been spent on the first three. 

COURSE ONE 

1) Two Arm Curl (figs. 3 and 4) 

2) Two Arm Overhead Press (figs. 1, 2 and 5)

3) Bentover Row (figs. 6 and 7)

4) Deep Knee Bend, squat on toes differentiated from the flat-footed variety (fig. 8) 

5) Lying Lateral Raise (figs. 9 and 10)

6) Stiff Legged Deadlift (fig. 11) 

7) Rise on Toes (fig. 12) 

8) Situp (fig. 13) 

9) Lateral Raise Standing (fig. 14) 

10) Side Bend (fig. 15) 

11) One Arm Pullover (fig. 16) 

12) Wrestler's Bridge (figs. 17 and 18) 

13) Shoulder Shrug (fig. 19) 

14) Manual Neck Resistance, forward (fig. 20) 

15) Reverse Curl (fig. 21) 

There is no mention made of multiple sets of any exercise. In some, Lurie says to start at 8 reps, add one rep each week, up to 12 reps, and then add weight (1.25 lbs. for laterals, reverse curls, one arm pullover). The movements which involve larger muscle groups (deep knee bend, stiff legged deadlift and a few others, 10-15 reps. Shrugs 15-20 rep range, and calf raise 15-30 before adding 5 lbs. 

COURSE TWO  

1) One Arm Hammer Curl (fig. 22) 

2) Backward Triceps Raise with Body Bent Forward (figs. 23 and 24)

3) Bentover Lateral Raise (fig. 25)

4) One Leg Half Squat a.k.a. Step Up (fig. 26)

5) Two Arm Supine Press (figs. 27 and 28) 

6) Half Snatch from Hang a.k.a. High-High Pull (fig. 29)

7) Rise on Toes (fig. 30) 

8) Situp (fig. 31), 10-25 reps, add no more than 5 lbs., back to 10 reps.  

9) Barbell Forward Raise, Standing (fig. 32) 

10) Toe Touch Side Bend (fig. 33) - harder than it looks! 

11) One Arm Pullover (fig. 34) - one arm pullovers in these courses.

12) Manual Neck Resistance, Rear (fig. 35) 

13) Shoulder Shrug (fig. 36) 

14) Manual Neck Resistance, Front (fig. 37) 

15) Reverse Wrist Curl with Straight Arms (fig. 38) 

COURSE THREE

1) Two Arm Reverse Curl (fig. 40)

2) Two Arm Press Behind Neck (fig. 41)

3) One Arm Row, note elbow position, pulling away from body, not into it (fig. 42) 

4) Squat, Flat Footed, 10-15 reps bodybuilding-style, not Hise-Berry style (fig. 43) 

5) Lying Lateral Raise (figs. 44 and 45) 

6) One Arm Swing, do not swing weight all the way overhead (figs. 46 and 47) 

7) Rise on Toes (fig. 48) 

8) Situp (fig. 49) 

9) Crucifix (fig. 50)

10) Side Bend (fig. 51) 

11) Pull Up to Waist, think "Yates" Row (fig. 52)

12) Neck Bridge, do not use weight until ready for it (figs. 53 and 54) 

13) Shoulder Shrug (fig. 55)

14) Manual Neck Resistance, Front (fig 56) 

15) Wrist Curl (fig 57)

ADVANCED EXERCISES

1) Special Triceps Press, overhead under-grip triceps press with barbell (figs. 58 and 59) 

2) Kickback, a.k.a. Triceps Pushaway (figs. 60-61) 

3) Side Press (fig. 62) 

4) Roman Column, (no illustration)

5) Floor Press (fig. 63) 

6) Bent Arm Lying Lateral (fig. 64) 

7) Advanced Stiff Legged Deadlift, on the floor, as opposed to standing on a box (no illustration)  

8) One Legged Rise on Toes (fig. 65)

9) Situp on Bench (fig. 66) 

10) Forward Raise, Lying (fig. 67)

11) Advanced Deltoid Exercise, no figure or precise description. Makes a general statement to drop to an 8-12 rep range if 10-15 makes you plateau in any of the aforementioned deltoid exercises. 

12) Advanced Side Bend, much like the "windmill" which is popular with the kettlebell community (fig. 68) 

SPECIALIZED ADVANCED ROUTINES

A four paragraph section in which Lurie LIGHTLY broaches the subjects of multiple sets of individual exercises (makes recommendations as to which ones would be ideal candidates for multiple sets), but notes that doing this will probably force one to go to a split routine of 5-6 days per week. He mentions that advanced men often do this type of training but he really does not go hard to recommend it. 

In fact, the opening sentence of the first paragraph in this section says, "After SEVERAL YEARS (my emphasis) of barbell training, advanced exercisers often adopt various specialized routines." Then he briefly goes into the set system and increased training frequency. 

Enjoy Your Lifting!