# Day 1

Day 1 Full Body

## DB Squat

- 3 × 6-12 Db Squats

## DB Bench Press

- 3 × 6-12 Db Bench Press

## 1 Arm DB Row

- 1 × 6-12 1 Arm Db R
- 1 × 6-12 1 Arm Db Row L
- 1 × 6-12 1 Arm Db R
- 1 × 6-12 1 Arm Db Row L
- 1 × 6-12 1 Arm Db R
- 1 × 6-12 1 Arm Db Row L

## Standing DB Curls

- 3 × 6-12 Db Curls

## Two Arm Seated  DB Tricep Extensions

- 3 × 6-12 Seated Tricep Extensions

## Hollow Hold

- 3 × 45-60s Hollow Body Hold