# Workout: Day B — 2026-04-22

# 💪 Full-Body Circuit

Wednesday, April 22, 2026
Day B — Full-Body Circuit
📚 Muscle Anatomy Reference (Gray's Anatomy)
Click muscle names below to locate on diagrams

### Anterior (Front)

Source: Gray's Anatomy (1918), public domain. Labels: Deltoid, Pectoralis major, Biceps brachii, Rectus abdominis, Quadriceps, etc.

### Posterior (Back)

Source: Gray's Anatomy (1918), public domain. Labels: Trapezius, Latissimus dorsi, Triceps, Erector spinae, Hamstrings, Gastrocnemius, etc.
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🎉 New gear: BowFlex SelectTech 840 adjustable KB (up to 40 lbs) arrived. Current workout uses fixed weights — feel free to dial up on the KB moves.

## Main Workout

# | Exercise | Reps | Weight | Target Muscles | Form Video
--- | --- | --- | --- | --- | ---
1 | KB Around the World | 20 (10/dir) | 20 lb KB | Shoulders Core Forearms | ▶ Video
2 | DB Lateral Raises | 15 | 5 lb pair → 10 lb | Lateral Deltoid Upper Trapezius | ▶ Video
3 | KB Sumo Deadlift | 10 | 25 lb KB | Glutes Quadriceps Hamstrings Erector Spinae | ▶ Video
4 | DB Biceps Curls | 10 | 10 lb pair → 12 lb | Biceps Brachii Forearms | standard curl form
5 | Push-ups (on knees) | 15 | bodyweight | Pectoralis Major Anterior Deltoid Triceps | progress to full push-ups
6 | DB Glute Bridge | 12 | 15 lb on hips | Glutes Hamstrings Core | lie on floor, feet flat, press hips up

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

## Core Finisher

# | Exercise | Reps/Time | Weight | Target Muscles | Form Video
--- | --- | --- | --- | --- | ---
1 | Dead Bugs | 10/side | bodyweight | Rectus Abdominis Obliques | ▶ Video
2 | Russian Twists | 20 total | 8 lb KB or 10 lb DB | Obliques Rectus Abdominis | ▶ Video
3 | Plank Hold | 30-45s | bodyweight | Rectus Abdominis Obliques Erector Spinae | ▶ Video

Structure: 2 rounds, minimal rest between exercises. No rest between exercises — just move through them.
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