Related: Training
Session
- Date: 2026-09-30
- Type: Strength B — dumbbell calibration week
Work completed
Sets × repetitions or duration:
- Active hang: 2 × 15 seconds.
- Scapular pull-ups: 1 × 5 repetitions.
- Strict pull-ups: 2 × 5 repetitions.
- One-arm dumbbell row: 2 × 10 per side, DB 20 kg.
- Dumbbell Romanian deadlift: 2 × 12, DB 2×10 kg (10 kg per hand).
- Hanging knee raises: 2 × 10 repetitions.
- Side plank: 2 × 30 seconds per side.
Notes
- Row repetitions and side-plank durations are interpreted as per side, and Romanian deadlift load as 10 kg per hand, following the session plan.