# Workout Card with Labeled Anatomy — Ash Pages

# 💪 Day A — with Labeled Anatomy

[Date]
Day A — Upper/Lower Focus
📚 Muscle Anatomy Reference (Gray's Anatomy)
Click muscle names below to locate on diagrams

### Anterior (Front)

Source: Gray's Anatomy (1918), public domain. Labels: Deltoid, Pectoralis major, Biceps brachii, Rectus abdominis, Quadriceps, etc.

### Posterior (Back)

Source: Gray's Anatomy (1918), public domain. Labels: Trapezius, Latissimus dorsi, Triceps, Erector spinae, Hamstrings, Gastrocnemius, etc.

## Warmup

5 min treadmill walk + arm circles + hip circles

## Main Workout

# | Exercise | Reps | Weight | Target Muscles | Form Video
--- | --- | --- | --- | --- | ---
1 | KB Swings (two-arm) | 10 | 20 lb KB | Glutes Hamstrings Erector Spinae | Video
2 | Bench DB Press | 15 | 10 lb pair | Pectoralis Major Anterior Deltoid Triceps | Video
3 | Goblet Squats | 15 | 20 lb KB | Quadriceps Glutes Rectus Abdominis | Video
4 | Overhead DB Press | 10 | 10 lb pair | Deltoids Triceps Upper Trapezius | Video
5 | One-arm Rows | 10/side | 12 lb | Latissimus Dorsi Rhomboids Biceps | Video
6 | DB Lunges | 6/leg | 10 lb pair | Quadriceps Glutes Hamstrings | bodyweight to start, add DBs week 2+

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

## Core Finisher

# | Exercise | Reps/Time | Weight | Target Muscles | Form Video
--- | --- | --- | --- | --- | ---
1 | Dead Bugs | 10/side | bodyweight | Rectus Abdominis Obliques | Video
2 | Russian Twists | 20 total | 10 lb DB | Obliques Rectus Abdominis | Video
3 | Plank | 30-60s | bodyweight | Rectus Abdominis Obliques Erector Spinae | Video

Structure: 2-3 rounds, minimal rest
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