First Day Workout

Exercise 1

Barbell Curl

Equipment: Barbell, Full Gym

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3 Sets

10 Reps

30s Rest

Exercise 2

Concentration Curl

Equipment: Dumbbells, Full Gym

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3 Sets

8 Reps

alternate Rest

Exercise 3

Dumbbell Seated Neutral Wrist Curl

Equipment: Dumbbells, Full Gym

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3 Sets

8 Reps

alternate Rest

Exercise 4

Double Arm Dumbbell Curl

Equipment: Dumbbells, Full Gym

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3 Sets

8 Reps

30s Rest

Exercise 5

Hammer Curl

Equipment: Dumbbells, Full Gym

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3 Sets

8 Reps

30s Rest

Exercise 6

Dumbbell Finger Curl

Equipment: Dumbbells, Full Gym

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3 Sets

8 Reps

30s Rest

Exercise 7

Dumbbell Row

Equipment: Dumbbells, Full Gym

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3 Sets

10 Reps

30s Rest

Exercise 8

Back Pec Stretch

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

10 Reps

30s Rest

Exercise 9

Barbell Shrug

Equipment: Barbell, Full Gym

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3 Sets

10 Reps

30s Rest

Exercise 10

Dumbbell Straight Leg Deadlift

Equipment: Dumbbells, Full Gym

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3 Sets

10 Reps

30s Rest

Barbell Curl

Concentration Curl

Dumbbell Seated Neutral Wrist Curl

Double Arm Dumbbell Curl

Hammer Curl

Dumbbell Finger Curl

Dumbbell Row

Back Pec Stretch

Barbell Shrug

Dumbbell Straight Leg Deadlift

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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