# Workout Card Template — Ash Pages

# 💪 Day A — Template

[Date]
Day A — Upper/Lower Focus

## Target Muscles

### ANTERIOR (Front)

### POSTERIOR (Back)

Chest
Back
Shoulders
Arms
Core
Legs

## Warmup

5 min treadmill walk + arm circles + hip circles

## Main Workout

# | Exercise | Reps | Weight | Muscles | Form Video
--- | --- | --- | --- | --- | ---
1 | KB Swings (two-arm) | 10 | 20 lb KB | Legs Core | Video
2 | Bench DB Press | 15 | 10 lb pair | Chest Shoulders Arms | Video
3 | Goblet Squats | 15 | 20 lb KB | Legs Core | Video
4 | Overhead DB Press | 10 | 10 lb pair | Shoulders Arms | Video
5 | One-arm Rows | 10/side | 12 lb | Back Arms | Video
6 | DB Lunges | 6/leg | 10 lb pair | Legs | bodyweight to start, add DBs week 2+

Structure: 3 rounds, 60-90s rest between rounds

## Core Finisher

# | Exercise | Reps/Time | Weight | Muscles | Form Video
--- | --- | --- | --- | --- | ---
1 | Dead Bugs | 10/side | bodyweight | Core | Video
2 | Russian Twists | 20 total | 10 lb DB | Core | Video
3 | Plank | 30-60s | bodyweight | Core | Video

Structure: 2-3 rounds, minimal rest
← Back to all workouts