HEY! You guessed it.. this girl is going to be a GYM GIRL! I have always been intimidated by the gym and didn’t know where to even start but after watching this video, it seems easier than ever! However, it did leave me with some planning to do when it comes to what kind of exercises/sets/reps to do… so you know what I did?
… I turned to the handy chatGPT to help me!
Carly: Hey chatGPT! Can you make me a plan to work upper body with 4 exercises, 3 sets per exercise, and 15 reps per set?
ChatGPT: Of course! Here’s a sample upper body workout plan with 4 exercises, 3 sets per exercise, and 15 reps per set:
Warm-Up:
- Spend 5-10 minutes doing dynamic stretches and light cardio to warm up your muscles and increase blood flow.
Workout:
- Push-Ups
- Sets: 3
- Reps: 15
- Instructions: Perform push-ups with proper form, keeping your body in a straight line from head to heels. If needed, you can modify by doing push-ups on your knees.
- Dumbbell Shoulder Press
- Sets: 3
- Reps: 15
- Instructions: Sit on a bench with back support or stand with feet shoulder-width apart. Hold a dumbbell in each hand at shoulder height with palms facing forward. Press the weights overhead until arms are fully extended, then lower back down to shoulder height.
- Bent-Over Dumbbell Rows
- Sets: 3
- Reps: 15
- Instructions: Stand with feet shoulder-width apart, holding a dumbbell in each hand with palms facing your body. Hinge at the hips to bend forward, keeping your back straight. Pull the dumbbells towards your ribcage, squeezing your shoulder blades together, then lower them back down with control.
- Bicep Curls
- Sets: 3
- Reps: 15
- Instructions: Stand with feet shoulder-width apart, holding a dumbbell in each hand with palms facing forward. Keeping your elbows close to your sides, curl the weights up towards your shoulders, then lower them back down under control.
Cool Down:
- Spend 5-10 minutes stretching the muscles worked during your workout. Focus on stretching your chest, shoulders, back, and arms.
Additional Tips:
- Choose weights that allow you to complete all 15 reps with proper form, but still provide a challenge by the last few reps of each set.
- Rest for about 60-90 seconds between sets to allow for adequate recovery.
- Stay hydrated throughout your workout and listen to your body. If you experience any pain, stop and reassess your form or reduce the weight.
- Progressively increase the weight or difficulty of the exercises as you get stronger to continue challenging your muscles and making progress.
Carly: Thank you SO MUCH chatGPT!
This is probably the most helpful and practical way of using chatGPT so far, and I’m so excited to continue using it! Woo!