# 💪 Workout Day B

Wednesday, April 29, 2026
Day B — Full-Body Circuit

## 🔥 Warmup

5 min treadmill walk + arm circles + hip circles

## Main Workout

# | Exercise | Reps | Weight | Muscles
--- | --- | --- | --- | ---
1 | KB Around the World | 8/side | 35 lb KB | Delts Core Forearms
2 | DB Lateral Raises | 12 | 10 lb pair | Delts Serratus
3 | KB Sumo Deadlift | 12 | 35 lb KB | Glutes Hamstrings Quads
4 | DB Biceps Curls | 12 | 12 lb pair | Biceps Forearms
5 | Push-ups | 15 | bodyweight | Pecs Delts Triceps
6 | DB Glute Bridge | 15 | 20 lb pair | Glutes Hamstrings Erector Spinae

Structure: 3 rounds, 60–90s rest between rounds. Elbow note: Watch form on biceps curls — don't push through sharp pain.

## 🧱 Core Finisher

# | Exercise | Reps/Time | Weight | Muscles
--- | --- | --- | --- | ---
1 | Dead Bugs | 10/side | bodyweight | Abs Core
2 | Russian Twists | 20 total | 12 lb KB or DB | Obliques Abs
3 | Plank Hold | 30–45s | bodyweight | Abs Core

Structure: 2 rounds, minimal rest. No rest between exercises — move through them.
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📚 Muscle Reference

### Anterior (Front)

### Posterior (Back)

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