Week 1: Biceps — DTC

Workout

Dumbbell Curl

Equipment: Dumbbells, Full Gym

Dumbbell Curl

3 Sets

12 Reps

Superset Rest

Dumbbell Reverse Curl

Equipment: Dumbbells, Full Gym

Dumbbell Reverse Curl

3 Sets

8 Reps

Superset Rest

Barbell Curl

Equipment: Barbell, Full Gym

Barbell Curl

3 Sets

12 Reps

Superset Rest

Chin-Up

Equipment: Full Gym

Chin-Up

3 Sets

6-8 Reps

Superset Rest

Lever Preacher Curl

Equipment: Full Gym, Machine

Lever Preacher Curl

3 Sets

15 Reps

120 sec Rest

One Arm Cable Curl

Equipment: Cable, Full Gym

One Arm Cable Curl

3 Sets

10 Reps

90 sec Rest

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Week 1: Back — DTC Workout 1