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3 Day Workout - ChatGPT
by Bobble2216
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Day 1: Chest & Tri Day 2: Back & Bi Day 3: Legs
Workouts
Back & Bi
Bicep Curls
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
Bicep Curls
3 sets
Start
in App
Lat Pulldown (Cable Machine)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
Lat Pulldown (Cable Machine)
3 sets
Start
in App
seated cable row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
seated cable row
3 sets
Start
in App
dumbbell row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
dumbbell row
3 sets
Start
in App
cambered bar curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
cambered bar curl
3 sets
Start
in App
Hammer Curl (Cable Machine)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
Hammer Curl (Cable Machine)
3 sets
Start
in App
Chest & Tri
bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
bench press
3 sets
Start
in App
Incline Dumbbell Press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
Incline Dumbbell Press
3 sets
Start
in App
Cable flys
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
Cable flys
3 sets
Start
in App
triceps pushdowns
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
triceps pushdowns
3 sets
Start
in App
overhead triceps extensions
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
overhead triceps extensions
3 sets
Start
in App
Dumbbell Press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
Dumbbell Press
3 sets
Start
in App
Legs
Barbell Squats
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE6
10
100 sec
2
@RPE6
10
100 sec
3
@RPE6
10
100 sec
Barbell Squats
3 sets
Start
in App
Barbell Lunges
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE6
10
100 sec
2
@RPE6
10
100 sec
3
@RPE6
10
100 sec
Barbell Lunges
3 sets
Start
in App
leg extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE6
10
100 sec
2
@RPE6
10
100 sec
3
@RPE6
10
100 sec
leg extension
3 sets
Start
in App
Seated Leg Curls (Cable Machine)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE6
10
100 sec
2
@RPE6
10
100 sec
3
@RPE6
10
100 sec
Seated Leg Curls (Cable Machine)
3 sets
Start
in App