diff --git a/workout/muscle-diagram.svg b/workout/muscle-diagram.svg new file mode 100644 index 0000000..2048b13 --- /dev/null +++ b/workout/muscle-diagram.svg @@ -0,0 +1,100 @@ + + + + Muscle Diagram - Front and Back View + + + + + + + Muscle Diagram - Front and Back View + Nefronus + + + + + + ANTERIOR (Front) + + + + + + + + + + + + + + + + + + + + + + + + + + + POSTERIOR (Back) + + + + + + + + + + + + + + + + + + + + + + + + + + diff --git a/workout/template-with-muscles.html b/workout/template-with-muscles.html new file mode 100644 index 0000000..0e51514 --- /dev/null +++ b/workout/template-with-muscles.html @@ -0,0 +1,387 @@ + + + + + + + Workout Card Template — Ash Pages + + + +
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Ash Pages / Workouts /

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💪 Day A — Template

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[Date]
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Day A — Upper/Lower Focus
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Target Muscles

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ANTERIOR (Front)

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POSTERIOR (Back)

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Chest
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Back
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Shoulders
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Arms
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Core
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Legs
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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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#ExerciseRepsWeightMusclesForm Video
1KB Swings (two-arm)1020 lb KB +
+ Legs + Core +
+ 		Video
2Bench DB Press1510 lb pair +
+ Chest + Shoulders + Arms +
+ 		Video
3Goblet Squats1520 lb KB +
+ Legs + Core +
+ 		Video
4Overhead DB Press1010 lb pair +
+ Shoulders + Arms +
+ 		Video
5One-arm Rows10/side12 lb +
+ Back + Arms +
+ 		Video
6DB Lunges6/leg10 lb pair +
+ Legs +
+ 		bodyweight to start, add DBs week 2+
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Structure: 3 rounds, 60-90s rest between rounds
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Core Finisher

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#ExerciseReps/TimeWeightMusclesForm Video
1Dead Bugs10/sidebodyweight +
+ Core +
+ 		Video
2Russian Twists20 total10 lb DB +
+ Core +
+ 		Video
3Plank30-60sbodyweight +
+ Core +
+ 		Video
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Structure: 2-3 rounds, minimal rest
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+ + ← Back to all workouts +
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