（嘈交要自貼身材）健身資訊討論區187新手問嘢睇#1
趙東師傅
1001 回覆
7 Like
4 Dislike
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練到空間都扭曲
再練落去會毀滅世界，唔quit gym真係會死
條友唔係衰最尾掃腰仲要拍PAT應該無事
av 情節
Kofgym收皮未
梗有一間係你左近
幾時一齊操？
人地搵人執form唔係搵人執劑
又想摸人jerjer
仲有weighted dip
同少少machine
同少少machine
執form唔使代價咩
用 OpenAI design咗個 Training Program，好customizable，感覺好有potential
Prompt:
Design a 3-day-split weight training program for hypertrophy. The exercises should include Bench Press, Squat, and Deadlift
AI
Day 1:
1. Barbell Bench Press- 3 sets of 10 reps
2. Barbell Squat- 3 sets of 8 reps
3. Dumbbell Bent Over Rows- 4 sets of 12 reps
4. Seated Machine Chest Press- 3 sets of 12 reps
5. Weighted Reverse Lunges- 4 sets of 10 reps on each leg
6. Barbell Hip Thrusts- 3 sets of 12 reps
7. Chin ups- 3 sets to failure
8. Band Pull Aparts- 2 sets to failure
9. Face Pulls- 2 sets to failure
Day 2:
1. Dumbbell Shoulder Press- 4 sets of 8 reps
2. Seated Barbell Overhead Press- 3 sets of 10 reps (straight or push press)
3. Hang Power Cleans - 5 Sets of 8 Reps
4. Romanian Deadlifts - 4 Sets Of 10 Reps 5. Single Leg Glute Bridge - 4 Sets Of 15 Reps (each side) 6. Farmer's Walks - 3 Sets Of 30 Seconds 7. Ab Wheel Rollouts - 3 Sets Of 20 Reps 8. Plank - 2 Sets To Failure 9 Lateral Raises - 2 Sets To Failure
Day 3:
1) Sumo Deadlift - 4 Sets Of 6 Reps
2) Smith Machine Squats - 4 Sets Of 8 Reps
3) Hack Squats – 3 Sets Of 10 Reps
4) Glute Ham Raise – 4 Sets Of 16 Reps
5) Leg Extensions – 4 Sets Of 20 Reps
6) Lying Leg Curls – 4 Sets 20 Reps
7) Standing Calf Raises – 5 Sets Of 12 Reps
8) Cable Rope Crunches – 3 Sets To Failure
9) Bicep Curls– 2 Set To Failure
Join OpenAI | Chart | Buy
Prompt:
Design a 3-day-split weight training program for hypertrophy. The exercises should include Bench Press, Squat, and Deadlift
AI
Day 1:
1. Barbell Bench Press- 3 sets of 10 reps
2. Barbell Squat- 3 sets of 8 reps
3. Dumbbell Bent Over Rows- 4 sets of 12 reps
4. Seated Machine Chest Press- 3 sets of 12 reps
5. Weighted Reverse Lunges- 4 sets of 10 reps on each leg
6. Barbell Hip Thrusts- 3 sets of 12 reps
7. Chin ups- 3 sets to failure
8. Band Pull Aparts- 2 sets to failure
9. Face Pulls- 2 sets to failure
Day 2:
1. Dumbbell Shoulder Press- 4 sets of 8 reps
2. Seated Barbell Overhead Press- 3 sets of 10 reps (straight or push press)
3. Hang Power Cleans - 5 Sets of 8 Reps
4. Romanian Deadlifts - 4 Sets Of 10 Reps 5. Single Leg Glute Bridge - 4 Sets Of 15 Reps (each side) 6. Farmer's Walks - 3 Sets Of 30 Seconds 7. Ab Wheel Rollouts - 3 Sets Of 20 Reps 8. Plank - 2 Sets To Failure 9 Lateral Raises - 2 Sets To Failure
Day 3:
1) Sumo Deadlift - 4 Sets Of 6 Reps
2) Smith Machine Squats - 4 Sets Of 8 Reps
3) Hack Squats – 3 Sets Of 10 Reps
4) Glute Ham Raise – 4 Sets Of 16 Reps
5) Leg Extensions – 4 Sets Of 20 Reps
6) Lying Leg Curls – 4 Sets 20 Reps
7) Standing Calf Raises – 5 Sets Of 12 Reps
8) Cable Rope Crunches – 3 Sets To Failure
9) Bicep Curls– 2 Set To Failure
Join OpenAI | Chart | Buy
有冇理解錯
手背摸佢閪邊？
手背摸佢閪邊？
亂鳩咁黎
無，我估篤埋入去都未必出事，拍屎忽果下先奶野
