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 |
Upper Trapezius
Deltoids
Erector Spinae
|
| 2 | H2L Chop (wood chop) | 10/side | 20 lb KB |
Obliques
Serratus Anterior
Deltoids
|
| 3 | DB Push Press | 10 | 10 lb pair → 15 lb |
Deltoids
Triceps
Quadriceps
|
| 4 | DB Rear Delt Flies | 10 | 5 lb pair → 10 lb |
Rear Deltoid
Rhomboids
Middle Trapezius
|
| 5 | DB Hammer Curls | 15 | 10 lb pair → 12 lb |
Biceps Brachialis
Brachioradialis
|
| 6 | Calf Raises (1-leg) | 20 (10/leg) | bodyweight or hold KB |
Gastrocnemius
|
Structure: 3 rounds, 60-90s rest between rounds
Core Finisher
| # | Exercise | Reps/Time | Weight | Muscles |
|---|---|---|---|---|
| 1 | Dead Bugs | 10/side | bodyweight |
Rectus Abdominis
Obliques
|
| 2 | Russian Twists | 20 total | 8 lb KB or 10 lb DB |
Obliques
Rectus Abdominis
|
| 3 | Plank Hold | 30-45s | bodyweight |
Rectus Abdominis
Obliques
Erector Spinae
|
Structure: 2 rounds, minimal rest between exercises and rounds
