Week 1 – Biceps, back, abs

Workout

Double Arm Dumbbell Curl

Equipment: Dumbbells, Full Gym

Double Arm Dumbbell Curl

Barbell Curl

Equipment: Barbell, Full Gym

Barbell Curl

Dumbbell Reverse Curl

Equipment: Dumbbells, Full Gym

Dumbbell Reverse Curl

Zottman Curl

Equipment: Dumbbells, Full Gym

Zottman Curl

Lever Front Pulldown

Equipment: Full Gym, Machine

Lever Front Pulldown

Barbell Bent Over Row

Equipment: Barbell, Full Gym

Barbell Bent Over Row

Kneeling High Pulley Row

Equipment: Cable, Full Gym

Kneeling High Pulley Row

Incline Reverse Grip Dumbbell Row

Equipment: Dumbbells, Full Gym

Incline Reverse Grip Dumbbell Row

Dragon Flag

Equipment: Bench, Full Gym, NO EQUIPMENT

Cross Body Mountain Climber

Equipment: Full Gym, NO EQUIPMENT

Cross Body Mountain Climber

Kneeling Cable Crunch

Equipment: Cable, Full Gym

Kneeling Cable Crunch

Reverse Lat-Pulldown

Equipment: Cable, Full Gym

Reverse Lat-Pulldown

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