# 💪 Full-Body Circuit

Wednesday, April 22, 2026
Day B — Full-Body Circuit

## Main Workout

# | Exercise | Reps | Weight | Muscles
--- | --- | --- | --- | ---
1 | KB Around the World | 20 (10/dir) | 35 lb KB | Shoulders Core Forearms
2 | DB Lateral Raises | 15 | 10 lb pair | Lateral Deltoid Upper Trapezius
3 | KB Sumo Deadlift | 10 | 35 lb KB | Glutes Quadriceps Hamstrings Erector Spinae
4 | DB Biceps Curls | 10 | 12 lb pair | Biceps Brachii Forearms
5 | Push-ups | 15 | bodyweight | Pectoralis Major Anterior Deltoid Triceps
6 | DB Glute Bridge | 12 | 20 lb on hips | Glutes Hamstrings Core

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 (10/side) | 10 lb DB | Obliques Rectus Abdominis
3 | Plank Hold | 30-45s | bodyweight | Rectus Abdominis Obliques Erector Spinae

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

### Anterior (Front)

### Posterior (Back)

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