Dramatic Transformation Principle
DTP is a very hard way of working out, its very simple and easy to work, but should NOT be underestimated. If you're going to try a DTP program please ensure you've found out everything that needs to be said about it, also get your food intake and supplements bang on before you start. Below I've simply thrown down a very basic DTP Program that is on www.bodybuilding.com if you haven't seen it please check it out. Brilliant way to rapidly change your physique.
The Workout
EZ Bar Curl (60 Seconds Rest)
Set 1 - 50 Reps
Set 2 - 40 Reps
Set 3 - 30 Reps
Set 4 - 20 Reps
Set 5 - 10 Reps
Set 6 - 10 Reps (again)
Set 7 - 20 Reps
Set 8 - 30 Reps
Set 9 - 40 Reps
Set 10 - 50 Reps
So as you can see overall you've now hit 300 reps exactly, just using the bar curl. Thats it for biceps for the day, so now moving on to triceps with skull crushers.
Set 1 - 50 Reps
Set 2 - 40 Reps
Set 3 - 30 Reps
Set 4 - 20 Reps
Set 5 - 10 Reps
Set 6 - 10 Reps (again)
Set 7 - 20 Reps
Set 8 - 30 Reps
Set 9 - 40 Reps
Set 10 - 50 Reps
So as you can see overall you've now hit 300 reps exactly, just using the bar curl. Thats it for biceps for the day, so now moving on to triceps with skull crushers.
Tricep Skull Crushers (60 Seconds Rest)
Set 1 - 50 Reps
Set 2 - 40 Reps
Set 3 - 30 Reps
Set 4 - 20 Reps
Set 5 - 10 Reps
Set 6 - 10 Reps (again)
Set 7 - 20 Reps
Set 8 - 30 Reps
Set 9 - 40 Reps
Set 10 - 50 Reps
So that's the arms workout done. Repeat this exact same sets and reps method for each workout. your split should look like this:
Day 1 - Arms
Day 2 - Rest (Cardio)
Day 3 - Chest & Back
Day 4 - Rest (Cardio)
Day 5 - Legs
Day 6 - Rest (Cardio)
Day 7 - Rest
Set 1 - 50 Reps
Set 2 - 40 Reps
Set 3 - 30 Reps
Set 4 - 20 Reps
Set 5 - 10 Reps
Set 6 - 10 Reps (again)
Set 7 - 20 Reps
Set 8 - 30 Reps
Set 9 - 40 Reps
Set 10 - 50 Reps
So that's the arms workout done. Repeat this exact same sets and reps method for each workout. your split should look like this:
Day 1 - Arms
Day 2 - Rest (Cardio)
Day 3 - Chest & Back
Day 4 - Rest (Cardio)
Day 5 - Legs
Day 6 - Rest (Cardio)
Day 7 - Rest