workout: Day B card for 2026-05-06
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<!-- WORKOUT CARD — DAY B -->
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<!DOCTYPE html>
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<!DOCTYPE html>
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<html lang="en">
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<html lang="en">
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<head>
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<head>
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<base href="/ash/">
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<base href="/ash/">
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<meta charset="UTF-8">
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<meta charset="UTF-8">
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<meta name="viewport" content="width=device-width, initial-scale=1.0">
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<meta name="viewport" content="width=device-width, initial-scale=1.0">
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<title>Workout: Day B — 2026-05-06</title>
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<title>Workout: Day B — May 6, 2026</title>
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<style>
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<style>
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* { box-sizing: border-box; margin: 0; padding: 0; }
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* { box-sizing: border-box; margin: 0; padding: 0; }
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html, body {
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html, body {
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@@ -178,50 +179,50 @@
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<tbody>
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<tbody>
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<tr>
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<tr>
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<td>1</td>
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<td>1</td>
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<td class="exercise-name"><a href="https://www.youtube.com/watch?v=9_X3O3qdyjE" target="_blank">KB Around the World</a></td>
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<td class="exercise-name"><a href="https://www.youtube.com/watch?v=IuICxM1Ml6Y" target="_blank">KB Around the World</a></td>
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<td class="reps">8/side</td>
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<td class="reps">10/direction</td>
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<td class="weight">35 lb KB</td>
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<td class="weight">35 lbs</td>
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<td><div class="exercise-muscles"><span class="muscle-tag deltoid">Delts</span><span class="muscle-tag core">Core</span><span class="muscle-tag forearms">Forearms</span></div></td>
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<td><div class="exercise-muscles"><span class="muscle-tag deltoid">Deltoids</span><span class="muscle-tag core">Core</span></div></td>
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</tr>
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</tr>
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<tr>
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<tr>
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<td>2</td>
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<td>2</td>
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<td class="exercise-name"><a href="https://www.youtube.com/watch?v=3V8Gq5N5msQ" target="_blank">DB Lateral Raises</a></td>
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<td class="exercise-name"><a href="https://www.youtube.com/watch?v=3VcKaXpzqRo" target="_blank">DB Lateral Raises</a></td>
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<td class="reps">12</td>
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<td class="reps">12</td>
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<td class="weight">10 lb pair</td>
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<td class="weight">10 lbs</td>
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<td><div class="exercise-muscles"><span class="muscle-tag deltoid">Delts</span><span class="muscle-tag serratus">Serratus</span></div></td>
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<td><div class="exercise-muscles"><span class="muscle-tag deltoid">Deltoids</span><span class="muscle-tag trapezius">Traps</span></div></td>
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</tr>
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</tr>
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<tr>
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<tr>
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<td>3</td>
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<td>3</td>
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<td class="exercise-name"><a href="https://www.youtube.com/watch?v=7F5SLhCh1ws" target="_blank">KB Sumo Deadlift</a></td>
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<td class="exercise-name"><a href="https://www.youtube.com/watch?v=xJb3vT4v5iM" target="_blank">KB Sumo Deadlift</a></td>
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<td class="reps">12</td>
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<td class="reps">12</td>
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<td class="weight">35 lb KB</td>
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<td class="weight">35 lbs</td>
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<td><div class="exercise-muscles"><span class="muscle-tag glutes">Glutes</span><span class="muscle-tag hamstrings">Hamstrings</span><span class="muscle-tag quadriceps">Quads</span></div></td>
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<td><div class="exercise-muscles"><span class="muscle-tag glutes">Glutes</span><span class="muscle-tag hamstrings">Hamstrings</span><span class="muscle-tag quadriceps">Quads</span><span class="muscle-tag erector-spinae">Erector Spinae</span></div></td>
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</tr>
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</tr>
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<tr>
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<tr>
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<td>4</td>
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<td>4</td>
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<td class="exercise-name"><a href="https://www.youtube.com/watch?v=0A2k4r4N0HE" target="_blank">DB Biceps Curls</a></td>
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<td class="exercise-name"><a href="https://www.youtube.com/watch?v=ykJmrZ5v0Oo" target="_blank">DB Biceps Curls</a></td>
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<td class="reps">12</td>
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<td class="reps">12</td>
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<td class="weight">12 lb pair</td>
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<td class="weight">12 lbs <span class="form-note">⚠️ watch elbow</span></td>
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<td><div class="exercise-muscles"><span class="muscle-tag biceps">Biceps</span><span class="muscle-tag forearms">Forearms</span></div></td>
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<td><div class="exercise-muscles"><span class="muscle-tag biceps">Biceps</span><span class="muscle-tag forearms">Forearms</span></div></td>
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</tr>
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</tr>
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<tr>
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<tr>
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<td>5</td>
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<td>5</td>
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<td class="exercise-name"><a href="https://www.youtube.com/watch?v=IODxD6zXgB4" target="_blank">Push-ups</a></td>
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<td class="exercise-name"><a href="https://www.youtube.com/watch?v=IODxDxX7oi4" target="_blank">Push-ups</a></td>
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<td class="reps">15</td>
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<td class="reps">15</td>
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<td class="weight">bodyweight</td>
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<td class="weight">bodyweight</td>
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<td><div class="exercise-muscles"><span class="muscle-tag pectoralis">Pecs</span><span class="muscle-tag deltoid">Delts</span><span class="muscle-tag triceps">Triceps</span></div></td>
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<td><div class="exercise-muscles"><span class="muscle-tag pectoralis">Pecs</span><span class="muscle-tag triceps">Triceps</span><span class="muscle-tag serratus">Serratus</span><span class="muscle-tag deltoid">Deltoids</span></div></td>
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</tr>
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</tr>
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<tr>
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<tr>
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<td>6</td>
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<td>6</td>
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<td class="exercise-name"><a href="https://www.youtube.com/watch?v=c_9l0bNKqFg" target="_blank">DB Glute Bridge</a></td>
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<td class="exercise-name"><a href="https://www.youtube.com/watch?v=wPM8icPu6H8" target="_blank">DB Glute Bridge</a></td>
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<td class="reps">15</td>
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<td class="reps">12</td>
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<td class="weight">20 lb pair</td>
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<td class="weight">20 lbs</td>
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<td><div class="exercise-muscles"><span class="muscle-tag glutes">Glutes</span><span class="muscle-tag hamstrings">Hamstrings</span><span class="muscle-tag erector-spinae">Erector Spinae</span></div></td>
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<td><div class="exercise-muscles"><span class="muscle-tag glutes">Glutes</span><span class="muscle-tag hamstrings">Hamstrings</span><span class="muscle-tag core">Core</span></div></td>
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</tr>
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</tr>
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</tbody>
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</tbody>
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</table>
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</table>
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</div>
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</div>
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<div class="note"><strong>Structure:</strong> 3 rounds, 60–90s rest between rounds. <strong>Elbow note:</strong> Watch form on biceps curls — don't push through sharp pain.</div>
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<div class="note"><strong>Structure:</strong> 3 rounds, 60–90s rest</div>
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</div>
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</div>
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<div class="section">
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<div class="section">
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@@ -254,7 +255,7 @@
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</tbody>
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</tbody>
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</table>
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</table>
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</div>
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</div>
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<div class="note"><strong>Structure:</strong> 2 rounds, minimal rest. No rest between exercises — move through them.</div>
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<div class="note"><strong>Structure:</strong> 2 rounds, minimal rest. No rest between exercises.</div>
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</div>
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</div>
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<a href="index.html" class="back-link">← Back to all workouts</a>
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<a href="index.html" class="back-link">← Back to all workouts</a>
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