# 💪 Day C — Dynamic Full-Body

Friday, May 8, 2026
Day C — Dynamic Full-Body

## 🔥 Warmup

5 min treadmill walk + arm swings + bodyweight squats

## Main Workout

# | Exercise | Reps | Weight | Muscles
--- | --- | --- | --- | ---
1 | Farmer's Walk | 20 steps | 15 lb pair or KBs | Traps Forearms Core
2 | H2L Chop (wood chop) | 10/side | 20 lb KB | Obliques Shoulders Core
3 | DB Push Press | 10 | 10 lb pair → 15 lb | Shoulders Triceps Quads
4 | DB Rear Delt Flies | 10 | 5 lb pair → 10 lb | Rear Delts Rhomboids Traps
5 | DB Hammer Curls | 15 | 10 lb pair → 12 lb | Biceps Forearms
6 | Calf Raises (1-leg) | 20 (10/leg) | Bodyweight or hold KB | Calves

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

## 🧱 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 Spinal Erectors

Structure: 2 rounds, minimal rest. No rest between exercises.
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📚 Muscle Reference

### Anterior (Front)

### Posterior (Back)

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