💪 Day A

Sunday, April 6, 2026 · Upper/Lower Focus

3 rounds, 60-90s rest between rounds

Warmup

5 min treadmill walk + arm circles + hip circles

Main Circuit

20 lb · 10 reps

10 lb pair · 15 reps

20 lb · 15 reps

10 lb pair · 10 reps

12 lb · 10/side

bodyweight · 6/leg

🔥 Core Finisher

2 rounds, minimal rest between exercises

bodyweight · 10/side

10 lb · 20 total

bodyweight · 30-45s

⚠️ Elbow watch: Avoid full lockout on pressing/pulling. Keep slight bend at bottom of curls.