From 0dd86afc89910da15075490fab1a7ccd06236a8a Mon Sep 17 00:00:00 2001 From: Ash Date: Wed, 13 May 2026 14:19:38 +0000 Subject: [PATCH] workout: Day B card for 2026-05-13 --- workout/2026-05-13.html | 345 ++++++++++++++++++++++++++++++++++++++++ workout/index.html | 5 + 2 files changed, 350 insertions(+) create mode 100644 workout/2026-05-13.html diff --git a/workout/2026-05-13.html b/workout/2026-05-13.html new file mode 100644 index 0000000..6389659 --- /dev/null +++ b/workout/2026-05-13.html @@ -0,0 +1,345 @@ + + + + + + + + Workout: Day B — May 13, 2026 + + + +
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Ash Pages / Workouts /

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💪 Workout Day B

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Wednesday, May 13, 2026
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Day B — Full-Body Circuit
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🔥 Warmup

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5 min treadmill walk + arm circles + hip circles
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Main Workout

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#ExerciseRepsWeightMuscles
1KB Around the World10/direction35 lbs
DeltoidsCore
2DB Lateral Raises1210 lbs
DeltoidsTraps
3KB Sumo Deadlift1235 lbs
GlutesHamstringsQuadsErector Spinae
4DB Biceps Curls1212 lbs ⚠️ watch elbow
BicepsForearms
5Push-ups15bodyweight
PecsTricepsSerratusDeltoids
6DB Glute Bridge1220 lbs
GlutesHamstringsCore
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Structure: 3 rounds, 60–90s rest
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🧱 Core Finisher

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#ExerciseReps/TimeWeightMuscles
1Dead Bugs10/sidebodyweight
AbsCore
2Russian Twists20 total12 lb KB or DB
ObliquesAbs
3Plank Hold30–45sbodyweight
AbsCore
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Structure: 2 rounds, minimal rest. No rest between exercises.
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📚 Muscle Reference
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Anterior (Front)

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Posterior (Back)

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💪 Workouts

KB+DB Circuit — 3x/week, A/B/C rotation

+ + May 13 + Day B · Full-Body Circuit + + May 11 Day A · Push Focus