# My first program

## Monday

Dumbell Bent over row · Dumbell bench press · Dumbell lateral raise · Dumbell pullover · Alternating bicep curl · Dumbell triceps extension  · Dumbell shrug

### Workout

- 4 × 1-8 Dumbell Bent over row
- 4 × 1-8 Dumbell bench press
- 3 × 1-8 Dumbell lateral raise
- 3 × 1-8 Dumbell pullover
- 2 × 1-8 Alternating bicep curl
- 2 × 1-8 Dumbell triceps extension 
- 2 × 1-8 Dumbell shrug


## Tuesday

Dumbell goblet squat · Dumbell stiff leg deadlift  · Dumbell plie squat · Dumbell hamstring curl · Standing Dumbell calf raise · Plank

### Workout

- 4 × 1-8 Dumbell goblet squat
- 4 × 1-8 Dumbell stiff leg deadlift 
- 3 × 1-8 Dumbell plie squat
- 3 × 1-8 Dumbell hamstring curl
- 3 × 1-8 Standing Dumbell calf raise
- 3 × 1-20s Plank


## Thursday

Dumbell bench press · Decline dumbell bench press · Dumbell floor press · Seated dumbell press · Dumbell lateral raise · Dumbell triceps overhead extension 

### Workout

- 5 × 1-8 Dumbell bench press
- 3 × 1-8 Decline dumbell bench press
- 3 × 1-8 Dumbell floor press
- 4 × 1-8 Seated dumbell press
- 3 × 1-8 Dumbell lateral raise
- 3 × 1-8 Dumbell triceps overhead extension


## Friday

Dumbell Bent over row · Chest supported dumbell row · Dumbell pullover · Rear delt fly · Dumbell bicep curl · Zottman curl

### Workout

- 4 × 1-8 Dumbell Bent over row
- 4 × 1-8 Chest supported dumbell row
- 3 × 1-10 Dumbell pullover
- 3 × 1-10 Rear delt fly
- 3 × 1-12 Dumbell bicep curl
- 3 × 1-12 Zottman curl


## Saturday

Dumbell squat · Dumbell stiff leg deadlift  · Dumbell goblet squat · Dumbell hip thrust · Standing Dumbell calf raise

### Workout

- 4 × 1-8 Dumbell squat
- 4 × 1-8 Dumbell stiff leg deadlift 
- 4 × 1-8 Dumbell goblet squat
- 4 × 1-8 Dumbell hip thrust
- 4 × 1-15 Standing Dumbell calf raise