Workout Card Template with Anatomy

📚 Muscle Anatomy Reference

Click muscle names below to locate on diagram

Major muscles: Deltoid, Pectoralis major, Biceps brachii, Rectus abdominis, Quadriceps

Major muscles: Trapezius, Latissimus dorsi, Triceps, Erector spinae, Hamstrings, Gastrocnemius

Warmup

5 min treadmill walk + arm circles + hip circles

#	Exercise	Reps	Weight	Target Muscles	Form Video
1	KB Swings (two-arm)	10	20 lb KB	Glutes Hamstrings Erector Spinae	Video
2	Bench DB Press	15	10 lb pair	Pectoralis Major Anterior Deltoid Triceps	Video
3	Goblet Squats	15	20 lb KB	Quadriceps Glutes Rectus Abdominis	Video
4	Overhead DB Press	10	10 lb pair	Deltoids Triceps Upper Trapezius	Video
5	One-arm Rows	10/side	12 lb	Latissimus Dorsi Rhomboids Biceps	Video
6	DB Lunges	6/leg	10 lb pair	Quadriceps Glutes Hamstrings	bodyweight to start, add DBs week 2+

Structure: 3 rounds, 60-90s rest between rounds

#	Exercise	Reps/Time	Weight	Target Muscles	Form Video
1	Dead Bugs	10/side	bodyweight	Rectus Abdominis Obliques	Video
2	Russian Twists	20 total	10 lb DB	Obliques Rectus Abdominis	Video
3	Plank	30-60s	bodyweight	Rectus Abdominis Obliques Erector Spinae	Video

Structure: 2-3 rounds, minimal rest