💪 Day A — with Labeled Anatomy
[Date]
Day A — Upper/Lower Focus
📚 Muscle Anatomy Reference (Gray's Anatomy)
Click muscle names below to locate on diagrams
Anterior (Front)
Source: Gray's Anatomy (1918), public domain. Labels: Deltoid, Pectoralis major, Biceps brachii, Rectus abdominis, Quadriceps, etc.
Posterior (Back)
Source: Gray's Anatomy (1918), public domain. Labels: Trapezius, Latissimus dorsi, Triceps, Erector spinae, Hamstrings, Gastrocnemius, etc.
Warmup
5 min treadmill walk + arm circles + hip circles
Main Workout
| # | 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
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 lb DB |
Obliques
Rectus Abdominis
|
Video |
| 3 | Plank | 30-60s | bodyweight |
Rectus Abdominis
Obliques
Erector Spinae
|
Video |
Structure: 2-3 rounds, minimal rest