For Girls.
Of Seventeen Years of Age and Upwards.

(Using three-pound dumb-bells only.)

No. of
Exercise.		No. of
Movements		Increase
of Movements.
(Not to exceed 80
for No. 1, and other
Exercises in proportion.)
120One every other day.
210One every three days.
37”
47”
54One every three days.
610One every two days.
78One every three days.
8, 9, and 10 until the pupil feels tired.
115One every two days.
125”
131One a week.
1410One every three days.
153”
Exercise 16 is not advised.
1720One every three days.
1820”

Table 7.

For Youths.
Of Seventeen Years of Age and Upwards.

(Using at first four-pound dumb-bells.)

When the pupil has increased the number of movements of No. 1 to 80, he should keep at the maximum with the same weight dumb-bells for six months; he may then increase 1lb., beginning the course over again, and so on every six months. The heaviest bells used, however, should not exceed 10lbs.

I am aware that in the former edition of the book I placed 20lbs. as the limit, but the experience gained in my schools has taught me that for the majority of men this is far too heavy. It is always better to use bells too light than too heavy; the latter are liable to cause strains and other injuries.

No. of
Exercise.		No. of
Movements		Increase
of Movements.
150Five every day.
225Two every day.
310One every day.
410One every three days.
55One every two days.
615”
710”
8, 9, and 10 until the pupil feels tired.$1
1110One every two days.
1210”
133One every three days.
1425Two every day.
153One every two days.