Danks System of Physical Culture

There is very limited information on Alfred Danks and his life, but what's for sure is that he wrote two excellent books on training with expanders. Alfred Danks was a fan and active participant in many feats of strength, gymnastics feats, athletics and even weight lifting. He claimed to have lifted a ten-stone man above his head using only one arm, among other feats you may find in his "The Chest Expander" book.

Danks System of Physical Training is based on a whole body training with an expander for those seeking to achieve perfect physical fitness. Danks believed that too many exercises is not a good thing, so he based his course on only fifteen exercises which, according to him, is all you need in order to become physically fit and let your muscles recover properly.

Table of contents:

Introduction
What is The Danks System
Exercise 1 - For the Biceps
Exercise 2 - For the Triceps
Exercise 3 - For the Deltoids, Trapezius and Pectorals
Exercise 4 - For the Pectorals, Anterior Deltoids and for Broadening the Chest
Exercise 5 - For the Tricepts, Deltoids and Latissimus Dorsi
Exercise 6 - For the Trapezius, Deltoids and Rhomboids
Exercise 7 - For the Latissimus Dorsi and Neck Muscles, and for Broadening the Chest
Exercise 8 - For the Latissimus Dorsi, Deltoids, Pectorals, Neck and for Broadening and Deepening the Chest
Exercise 9 - For the Tricepts, Latissimus Dorsi, and for Deepening and Broadening the Chest
Exercise 10 - For the Serratus Magnus, Pectorals, Deltoids, Latissimus, Dorsi, Oblique and other Muscles of the Abdomen, and all the Muscles of the Legs
Exercise 11 - For the Deltoids, Pectorals, and all Abdominal and Leg Muscles
Exercise 12 - For the Rhomboids, Trapezius, Sterno-Mastoids (Neck) and Oblique Muscles of the Abdomen
Exercise 13 - For the Pectorals, Deltoids, Erector-Spinae, Gluteus Maximus, and Neck Muscles
Exercise 14 - For the Wrists and Extensors and Flexors of Forearm
Exercise 15 - For the Gluteus Maximus, Vastus Externus and Interus, Quadriceps-Extensor, Gastrocnemius, and other Muscles of the Legs