# 💪 Day C — Dynamic Full-Body

Friday, April 24, 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 | Upper Trapezius Deltoids Erector Spinae
2 | H2L Chop (wood chop) | 10/side | 20 lb KB | Obliques Serratus Anterior Deltoids
3 | DB Push Press | 10 | 10 lb pair → 15 lb | Deltoids Triceps Quadriceps
4 | DB Rear Delt Flies | 10 | 5 lb pair → 10 lb | Rear Deltoid Rhomboids Middle Trapezius
5 | DB Hammer Curls | 15 | 10 lb pair → 12 lb | Biceps Brachialis Brachioradialis
6 | Calf Raises (1-leg) | 20 (10/leg) | bodyweight or hold KB | Gastrocnemius

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

## Core Finisher

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

Structure: 2 rounds, minimal rest between exercises and rounds
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📚 Muscle Reference

### Anterior (Front)

### Posterior (Back)

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