From a79551a1cf0814f5ed5c1ae68f75ea1661147433 Mon Sep 17 00:00:00 2001 From: Ash Date: Mon, 4 May 2026 14:18:40 +0000 Subject: [PATCH] workout: Day A card for 2026-05-04 --- workout/2026-05-04.html | 338 ++++++++++++++++++++++++++++++++++++++++ workout/index.html | 5 + 2 files changed, 343 insertions(+) create mode 100644 workout/2026-05-04.html diff --git a/workout/2026-05-04.html b/workout/2026-05-04.html new file mode 100644 index 0000000..87ff6ed --- /dev/null +++ b/workout/2026-05-04.html @@ -0,0 +1,338 @@ + + + + + + + + Workout: Day A — 2026-05-04 + + + +
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Ash Pages / Workouts /

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💪 Workout Day A

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Monday, May 4, 2026
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Day A — Push Focus
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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 Goblet Squat1525 lb KB
QuadsGlutesCore
2DB Overhead Press1015 lb pair
DeltsTricepsTraps
3KB Romanian Deadlift1025 lb KB
HamstringsGlutesLower Back
4DB Triceps Extension1215 lb
Triceps
5Push-ups8–15bodyweight
PecsDeltsTricepsSerratus
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Structure: 3 rounds, 60–90s rest between rounds
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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)

+ Anterior muscles +
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Posterior (Back)

+ Posterior muscles +
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Screen locked for workout
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💪 Workouts

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

+ + May 4 + Day A · Push Focus + + May 1 Day C · Pull + Legs