💪 Workout Day B

Wednesday, April 29, 2026

Day B — Full-Body Circuit

📚 Muscle Anatomy Reference

Click muscle names below to locate on diagrams

Deltoid · Pectoralis major · Biceps · Rectus abdominis · Quadriceps · etc.

Trapezius · Latissimus dorsi · Triceps · Erector spinae · Hamstrings · Gastrocnemius · etc.

🔥 Warmup

5 min treadmill walk + arm circles + hip circles

#	Exercise	Reps	Weight	Target Muscles	Form
1	KB Around the World	8/side	35 lb KB	Delts Core Forearms	Video
2	DB Lateral Raises	12	10 lb pair	Delts Serratus	Video
3	KB Sumo Deadlift	12	35 lb KB	Glutes Hamstrings Quads	Video
4	DB Biceps Curls	12	12 lb pair	Biceps Forearms	Video
5	Push-ups	15	bodyweight	Pecs Delts Triceps	Video
6	DB Glute Bridge	15	20 lb pair	Glutes Hamstrings Erector Spinae	Video

Structure: 3 rounds, 60–90s rest between rounds. Elbow note: Watch form on biceps curls — don't push through sharp pain.

#	Exercise	Reps/Time	Weight	Target Muscles	Form
1	Dead Bugs	10/side	bodyweight	Abs Core	Video
2	Russian Twists	20 total	12 lb KB or DB	Obliques Abs	Video
3	Plank Hold	30–45s	bodyweight	Abs Core	Video

Structure: 2 rounds, minimal rest. Move through exercises without resting between them.