# 💪 Workout Day A

Monday, April 27, 2026
Day A — Upper/Lower Focus

## 🔥 Warmup

5 min treadmill walk + arm circles + hip circles

## Main Workout

# | Exercise | Reps | Weight | Muscles
--- | --- | --- | --- | ---
1 | KB Swings (two-arm) | 10 | 20 lb KB | GlutesHamstringsCore
2 | Bench DB Press | 15 | 10 lb pair | PecsDeltsTriceps
3 | Goblet Squats | 15 | 20 lb KB | QuadsGlutesCore
4 | Overhead DB Press | 10 | 10 lb pair | DeltsTricepsTraps
5 | One-arm Rows | 10/side | 12 lb | LatsRhomboidsBiceps
6 | DB Lunges | 6/leg | 10 lb pair | QuadsGlutesHamstrings

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 | 8 lb KB or 10 lb DB | ObliquesAbs
3 | Plank Hold | 30–45s | bodyweight | AbsCore

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

### Anterior (Front)

### Posterior (Back)

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