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a workout schedule for muscle lee and gym routine
Prompt
Based on your preferences, I'll provide an updated 4-day gym routine for muscle/weight gain, incorporating both cardio and strength training.*Day 1: Chest and Triceps (Strength Training)*1. Warm-up: 5-10 min cardio (treadmill, bike, or elliptical)2. Barbell Bench Press (4 sets, 8-12 reps, 80-100 lbs)3. Incline Dumbbell Press (3 sets, 10-15 reps, 25-35 lbs)4. Cable Flyes (3 sets, 12-15 reps, 15-20 lbs)5. Tricep Pushdowns (4 sets, 10-12 reps, 15-20 lbs)6. Tricep Dips (3 sets, 12-15 reps, bodyweight)7. Cool-down: 5-10 min stretching*Day 2: Back and Biceps (Strength Training)*1. Warm-up: 5-10 min cardio2. Pull-ups (4 sets, 8-12 reps, assisted if needed)3. Barbell Rows (4 sets, 8-12 reps, 100-120 lbs)4. Lat Pulldowns (3 sets, 10-12 reps, 20-25 lbs)5. Dumbbell Bicep Curls (4 sets, 10-12 reps, 20-25 lbs)6. Hammer Curls (3 sets, 10-12 reps, 15-20 lbs)7. Cool-down: 5-10 min stretching*Day 3: Cardio and Legs (HIIT)*1. Warm-up: 5-10 min cardio2. High-Intensity Interval Training (HIIT) (20-30 min): - Sprints (30 sec)
INFO
Type
Text-to-videoWj
Date Created
October 4,2024Wj
Dimensions
1280×768pxWj
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