# NWB 2026

## Day 1 / Mixed

Dynamic Stretch · Dead Bug

### Workout

- 1 × 2min Dynamic Stretch
- 1 × 45s Dead Bug
- **Circuit 1 · 3 rounds**
  - 8-12 Bench Press - Dumbbell
  - 8-12 Row (Wide)
  - 8-12 Triceps Extension (Lying) - Dumbbell
- **Circuit 2 · 3 rounds**
  - 8-12 Overhead Press - Barbell
  - 8-12 Concentration Curl - Dumbbell
  - 8-12 Wrist extension
- 1 × 1min Lemon squeezer
- 1 × 1min Penguin


## Day 2 / Mixed

Dynamic Stretch · Dead Bug

### Workout

- 1 × 2min Dynamic Stretch
- 1 × 1min Dead Bug
- **Circuit 1 · 3 rounds**
  - 8-12 Fly - Dumbbell
  - 8-12 Row (Bent-Over) - Dumbbell
  - 8-12 Tricep extension (seated)
- **Circuit 2 · 3 rounds**
  - 8-12 Press (Arnold) - Dumbbell
  - 8-12 Hammer Curl - Dumbbell
  - 8-12 Wrist Curl (Seated Palms-Up) - Dumbbell
- 1 × 1min Lemon squeezer
- 1 × 1min Penguin


## Day 3 / Mixed


## Day 4 / Mixed


## Day 5 / Abs