Dumbbell Press: increasingly heavier triples, doubles, and singles up to 35 kg
Dumbbell Overhead Swing & Press & Clean & Press (aka Chain): 27,5 kg dumbbell, 12 chains each hand
Barbell Back Squat: 2x5 with 80 kg, 1x5 with 90 kg.
Hard Style Hanging Leg Raise: 3x5
Note 1: 1/2 bodyweight dumbbell Press, both left and right. Note 2: I have finished the draft of the program for the upcoming online course Enter the Dumbbell.
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