Workout: Day B — 2026-04-22

📚 Muscle Anatomy Reference (Gray's Anatomy)

Click muscle names below to locate on diagrams

Source: Gray's Anatomy (1918), public domain. Labels: Deltoid, Pectoralis major, Biceps brachii, Rectus abdominis, Quadriceps, etc.

Source: Gray's Anatomy (1918), public domain. Labels: Trapezius, Latissimus dorsi, Triceps, Erector spinae, Hamstrings, Gastrocnemius, etc.

Main Workout

#	Exercise	Reps	Weight	Target Muscles	Form Video
1	KB Around the World	20 (10/dir)	20 lb KB	Shoulders Core Forearms	▶ Video
2	DB Lateral Raises	15	5 lb pair → 10 lb	Lateral Deltoid Upper Trapezius	▶ Video
3	KB Sumo Deadlift	10	25 lb KB	Glutes Quadriceps Hamstrings Erector Spinae	▶ Video
4	DB Biceps Curls	10	10 lb pair → 12 lb	Biceps Brachii Forearms	standard curl form
5	Push-ups (on knees)	15	bodyweight	Pectoralis Major Anterior Deltoid Triceps	progress to full push-ups
6	DB Glute Bridge	12	15 lb on hips	Glutes Hamstrings Core	lie on floor, feet flat, press hips up

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	8 lb KB or 10 lb DB	Obliques Rectus Abdominis	▶ Video
3	Plank Hold	30-45s	bodyweight	Rectus Abdominis Obliques Erector Spinae	▶ Video

Structure: 2 rounds, minimal rest between exercises. No rest between exercises — just move through them.