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chatgpt4 - overall body
AUTOPLAY
General
Advanced
Body
Plan Details
The chatgpt4 - overall body routine by boboburnrs is a 10 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Any
7-stretch day
Est. 0 min
0 exercises
This day is empty
Any
1-upper body a
Est. 60 min
10 exercises
Walking
1 Set
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Walking
1 Set
Any
mom day 1
Est. 42 min
8 exercises
Walking
1 Set
Push-Up
3 Sets x 10 Reps
Dumbbell Rear Deltoid Row
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Bent-Over Tricep Extension
3 Sets x 10 Reps
Plank
3 Sets
Cable Russian Twist (Stability Ball)
3 Sets x 10 Reps
Walking
1 Set
Any
4-upper body b
Est. 68 min
8 exercises
Walking
1 Set
Pull-Up
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Rowing
1 Set
Any
5-lower body b
Est. 42 min
8 exercises
Walking
1 Set
Dumbbell Deadlift
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Plank
3 Sets
Walking
1 Set
Any
2-lower body a
Est. 65 min
10 exercises
Walking
1 Set
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Jump Squat
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Walking
1 Set
Any
3-cardio
Est. 48 min
3 exercises
Rowing
1 Set
Stationary Bike
1 Set
Treadmill Running
1 Set
Any
6-cardio
Est. 47 min
2 exercises
Running
1 Set
Walking
1 Set
Any
maintenance
Est. 88 min
14 exercises
Push-Up
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
Bench Push-Up
3 Sets x 8 Reps
Push-Up (Wide Hand)
3 Sets x 8 Reps
Elevated Push-Up
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Bodyweight Squat
3 Sets x 8 Reps
Handstand Push-Up
3 Sets x 8 Reps
shoulder side rotation
3 Sets x 8 Reps
Band Lateral Raise
3 Sets x 8 Reps
Band Upright Row
3 Sets x 8 Reps
Exercise Band Reverse Fly
3 Sets x 8 Reps
burpees
3 Sets x 8 Reps
Any
mom day 2
Est. 25 min
4 exercises
Bodyweight Squat
3 Sets x 10 Reps
Bridge
3 Sets
Bodyweight Lunge
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
