Week 6 · Mon — Strength

Solidify habit, gentle overload

Week 6 Options:

Option A: Keep sets the same and nudge weights up one more small step on deadlift, row, and press when you can complete all 3 sets at top reps.
Option B: Keep weights, but slow the lowering phase to 3 seconds per rep to make it harder without adding load.

🔥 Warm-Up

Dumbbell Romanian Deadlift

3 × 10–12— Nudge up one more step if all 3 sets at top reps

⚠️ Option B: slow lowering phase (3 s per rep) instead of adding weight

Sit-to-Stand from Chair

3 × 10— Keep current weight or slow lowering

⚠️ Keep knee comfort as top priority

Dumbbell Floor/Bench Press

3 × 10–12— Nudge weight up or slow lowering (3 s per rep)

One-Arm Dumbbell Row

3 × 10–12 per arm— Nudge weight up or slow lowering

Dumbbell Shoulder Press

3 × 10— Keep current or slow lowering

Core: Dead Bug or Plank

3 × 10–12 per side / 30–40 s plank