Week 2 · Fri — Strength

Learn movements, easy volume

🔥 Warm-Up

Dumbbell Romanian Deadlift

2 × 8–10— ~6–8 kg per hand

⚠️ Reduce range or skip if sharp knee pain

Sit-to-Stand from Chair

2 × 8–10— Bodyweight only

⚠️ Use higher chair if knees complain

Dumbbell Floor/Bench Press

2 × 8–10— ~4–6 kg per hand

One-Arm Dumbbell Row

2 × 8–10 per arm— ~6–8 kg

Dumbbell Shoulder Press

2 × 8— ~3–4 kg per hand

Core: Dead Bug or Plank

2 × 6–8 per side / 20 s plank