🔥 Warmup
5 min treadmill walk + arm swings + bodyweight squats
Main Workout
| # | Exercise | Reps | Weight | Muscles |
|---|---|---|---|---|
| 1 | Farmer's Walk | 20 steps | 15 lb pair or KBs | TrapsForearmsCore |
| 2 | H2L Chop (wood chop) | 10/side | 20 lb KB | ObliquesShouldersCore |
| 3 | DB Push Press | 10 | 10 lb pair → 15 lb | ShouldersTricepsQuads |
| 4 | DB Rear Delt Flies | 10 | 5 lb pair → 10 lb | Rear DeltsRhomboidsTraps |
| 5 | DB Hammer Curls | 15 | 10 lb pair → 12 lb | BicepsForearms |
| 6 | Calf Raises (1-leg) | 20 (10/leg) | Bodyweight or hold KB | Calves |
Structure: 3 rounds, 60–90s rest between rounds
🧱 Core Finisher
| # | Exercise | Reps/Time | Weight | Muscles |
|---|---|---|---|---|
| 1 | Dead Bugs | 10/side | bodyweight | AbsCore |
| 2 | Russian Twists | 20 total | 12 lb KB or DB | ObliquesAbs |
| 3 | Plank Hold | 30–45s | bodyweight | AbsCoreSpinal Erectors |
Structure: 2 rounds, minimal rest. No rest between exercises.
