QuietGains: example source plan for transcription practice

This original example demonstrates how to check a screenshot import.
It is not a recommended workout or a record of completed training.

Day A
Exercise | Sets | Reps | Rest
Barbell bench press | 3 | 6-8 | 120 seconds
One-arm dumbbell row | 3 | 8-10 per side | 90 seconds
Seated leg curl | 2 | 10-12 | 75 seconds

No loads, completed reps or workout dates are prescribed or recorded.
Preserve the exercise order and the row's per-side instruction.
Eight prescribed sets appear across three exercise rows, before any
separate expansion of left and right sides.

The companion reviewed-plan.csv was prepared manually as a reference.
It is not AI-import output or a guaranteed application import format.