From b08e81477785ce834c207b6ec63f41e88d8c836e Mon Sep 17 00:00:00 2001 From: Ash Date: Mon, 27 Apr 2026 14:19:06 +0000 Subject: [PATCH] workout: Day A card for 2026-04-27 --- workout/2026-04-27.html | 372 ++++++++++++++++++++++++++++++++++++++++ workout/index.html | 5 + 2 files changed, 377 insertions(+) create mode 100644 workout/2026-04-27.html diff --git a/workout/2026-04-27.html b/workout/2026-04-27.html new file mode 100644 index 0000000..8671531 --- /dev/null +++ b/workout/2026-04-27.html @@ -0,0 +1,372 @@ + + + + + + + Workout: Day A — 2026-04-27 + + + +
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Ash Pages / Workouts /

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💪 Workout Day A

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Monday, April 27, 2026
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Day A — Upper/Lower 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 Swings (two-arm)1020 lb KB
GlutesHamstringsCore
2Bench DB Press1510 lb pair
PecsDeltsTriceps
3Goblet Squats1520 lb KB
QuadsGlutesCore
4Overhead DB Press1010 lb pair
DeltsTricepsTraps
5One-arm Rows10/side12 lb
LatsRhomboidsBiceps
6DB Lunges6/leg10 lb pair
QuadsGlutesHamstrings
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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 total8 lb KB or 10 lb DB
ObliquesAbs
3Plank Hold30–45sbodyweight
AbsCore
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Structure: 2 rounds, minimal rest. No rest between exercises — move through them.
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📚 Muscle Reference
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Anterior (Front)

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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

+ + Apr 27 + Day A · Upper/Lower + + Apr 24 Day C · Dynamic Full-Body