# 💪 Workout Day A

Monday, May 11, 2026
Day A — Push Focus

## 🔥 Warmup

5 min treadmill walk + arm circles + hip circles

## Main Workout

# | Exercise | Reps | Weight | Muscles
--- | --- | --- | --- | ---
1 | KB Goblet Squat | 15 | 25 lb KB | QuadsGlutesCore
2 | DB Overhead Press | 10 | 15 lb pair | DeltsTricepsTraps
3 | KB Romanian Deadlift | 10 | 25 lb KB | HamstringsGlutesLower Back
4 | DB Triceps Extension | 12 | 15 lb | Triceps
5 | Push-ups | 8–15 | bodyweight | PecsDeltsTricepsSerratus

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

## 🧱 Core Finisher

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

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

### Anterior (Front)

### Posterior (Back)

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