# 💪 Workout Day C

Friday, May 15, 2026
Day C — Dynamic Full-Body

## 🔥 Warmup

5 min treadmill walk + arm circles + hip circles

## Main Workout

# | Exercise | Reps | Weight | Muscles
--- | --- | --- | --- | ---
1 | Farmer's Walk | 30s walk | 15 lb pair or KBs | TrapsForearmsCore
2 | H2L Chop (Wood Chop) | 10/side | 20 lb KB | ObliquesAbsShoulders
3 | DB Push Press | 10-12 | 15 lb pair | DeltsTricepsQuads
4 | DB Rear Delt Flies | 12-15 | 10 lb pair | Rear DeltsRhomboidsTraps
5 | DB Hammer Curls | 10-12 | 12 lb pair | BicepsForearms
6 | Calf Raises (1-leg) | 15/side | bodyweight or KB | Calves

Structure: 3 rounds, 60–90s rest

## 🧱 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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