Week 5 · Mon — Strength

Solidify habit, gentle overload

🔥 Warm-Up

Dumbbell Romanian Deadlift

3 × 10–12— Increase by small step if last week's 3×12 was easy

⚠️ Reduce range or skip if sharp knee pain

Sit-to-Stand from Chair

3 × 10— Light weight at chest only if knees feel good the next day

⚠️ Keep knee comfort as top priority

Dumbbell Floor/Bench Press

3 × 10–12— Increase when 3×12 is comfortable

One-Arm Dumbbell Row

3 × 10–12 per arm— Similar progression

Dumbbell Shoulder Press

3 × 10— Keep 8–9 reps if form breaks at 10

Core: Dead Bug or Plank

3 × 10–12 per side / 30–40 s plank