💪 Full-Body Circuit

Wednesday, April 22, 2026

Day B — Full-Body Circuit

Main Workout

#	Exercise	Reps	Weight	Target Muscles	Form Video
1	KB Around the World	20 (10/dir)	35 lb KB	Shoulders Core Forearms	▶ Video
2	DB Lateral Raises	15	10 lb pair	Lateral Deltoid Upper Trapezius	▶ Video
3	KB Sumo Deadlift	10	35 lb KB	Glutes Quadriceps Hamstrings Erector Spinae	adductors & hip rotators also active
4	DB Biceps Curls	10	12 lb pair	Biceps Brachii Forearms	pain around elbows — drop weight if needed, check form with Christo
5	Push-ups	15	bodyweight	Pectoralis Major Anterior Deltoid Triceps	full form — take breaks between sets as needed
6	DB Glute Bridge	12	20 lb on hips	Glutes Hamstrings Core	lie on floor, feet flat, press hips up. Slow & controlled.

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

Core Finisher

#	Exercise	Reps/Time	Weight	Target Muscles	Form Video
1	Dead Bugs	10/side	bodyweight	Rectus Abdominis Obliques	▶ Video
2	Russian Twists	20 total (10/side)	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.

← Back to workout list

📚 Muscle Anatomy Reference (Gray's Anatomy)

Anterior (Front)

Labeled anterior muscle diagram from Gray's Anatomy

Posterior (Back)

Labeled posterior muscle diagram from Gray's Anatomy

Screen locked for workout