ChatGBT helped me make gym plan it’s it good

[zeph.u]

5-Day V-Taper Focused Muscle-Building Plan (Simple)



Day 1: Back & Biceps (Width Focus)

• Lat Pulldown (Wide Grip) – 4×10–12

• Seated Cable Row – 4×10–12

• Dumbbell One-Arm Row – 3×12 per arm

• Face Pulls (Rear Delts & Traps) – 3×15

• Hammer Curls – 3×12–15

• Incline Dumbbell Curls – 3×10–12



Focus: Create the broad back that drives the V-taper.



⸻



Day 2: Chest & Triceps

• Barbell Bench Press – 4×6–10

• Incline Dumbbell Press – 4×8–12

• Chest Dips (Weighted Optional) – 3×10–12

• Overhead Dumbbell Tricep Extension – 3×10–12

• Tricep Rope Pushdowns – 3×12–15



Focus: Chest thickness and arm mass to complement shoulder width.



⸻



Day 3: Shoulders & Abs (V-Taper Emphasis)

• Overhead Press (Barbell or Dumbbell) – 4×6–10

• Lateral Raises – 4×12–15

• Rear Delt Fly / Reverse Pec Deck – 3×12–15

• Front Raises – 3×10–12

• Hanging Leg Raises / Knee Raises – 4×15–20

• Plank Variations – 3×45–60 sec



Focus: Broad, capped shoulders and tight waist.



⸻



Day 4: Legs (Super Simple & Effective)

• Squats (Barbell or Dumbbell) – 4×6–10

• Romanian Deadlifts – 3×8–12

• Walking Lunges (or Step-ups) – 3×12 per leg



Focus: Build overall leg mass with minimal exercises so legs don’t steal from your upper-body focus.



⸻



Day 5: Back & Biceps (Thickness & Width)

• dumbbell Row 4×8–12

• Wide-Grip Lat Pulldown – 4×10–12

• Cable Straight-Arm Pulldown – 3×12–15

• Concentration Curls – 3×12 per arm

• Reverse Curls – 3×12–15

 

[stable_user]

this shits ass dont go over 2x8

 

[geared_bideltcel]

Fuck no go do fbeod or u/l instead

 

[sxm1310]

5-Day V-Taper Focused Muscle-Building Plan (Simple)



Day 1: Back & Biceps (Width Focus)

• Lat Pulldown (Wide Grip) – 4×10–12

• Seated Cable Row – 4×10–12

• Dumbbell One-Arm Row – 3×12 per arm

• Face Pulls (Rear Delts & Traps) – 3×15

• Hammer Curls – 3×12–15

• Incline Dumbbell Curls – 3×10–12



Focus: Create the broad back that drives the V-taper.



⸻



Day 2: Chest & Triceps

• Barbell Bench Press – 4×6–10

• Incline Dumbbell Press – 4×8–12

• Chest Dips (Weighted Optional) – 3×10–12

• Overhead Dumbbell Tricep Extension – 3×10–12

• Tricep Rope Pushdowns – 3×12–15



Focus: Chest thickness and arm mass to complement shoulder width.



⸻



Day 3: Shoulders & Abs (V-Taper Emphasis)

• Overhead Press (Barbell or Dumbbell) – 4×6–10

• Lateral Raises – 4×12–15

• Rear Delt Fly / Reverse Pec Deck – 3×12–15

• Front Raises – 3×10–12

• Hanging Leg Raises / Knee Raises – 4×15–20

• Plank Variations – 3×45–60 sec



Focus: Broad, capped shoulders and tight waist.



⸻



Day 4: Legs (Super Simple & Effective)

• Squats (Barbell or Dumbbell) – 4×6–10

• Romanian Deadlifts – 3×8–12

• Walking Lunges (or Step-ups) – 3×12 per leg



Focus: Build overall leg mass with minimal exercises so legs don’t steal from your upper-body focus.



⸻



Day 5: Back & Biceps (Thickness & Width)

• dumbbell Row 4×8–12

• Wide-Grip Lat Pulldown – 4×10–12

• Cable Straight-Arm Pulldown – 3×12–15

• Concentration Curls – 3×12 per arm

• Reverse Curls – 3×12–15

He uses old studies to make his workouts plans. Prioritize (if you have time) unilateral exercises for arms. Also don’t go over 6 if you wanna maximize everything. Try adding weight over time as you need to be around 1 RIR in each set. Do 2-3 sets per exercise. Make sure your form is good, and don’t listen to people who talk about stretch, its only valid for muscles with a moderate amount of sarcormers (srry i don’t know how to say it in english)

 

[CsCurry]

Drop the abs,don’t do RDLs, foids dont care about your hammies and it fatigues you, too much volume too.

3x6-10 of incline bench (smith ideally), shoulder press (any), lat pulldown / pull up /chin up (any), are the main excercises. Do these 2x a week. These are very important for width.

Then

2x6-10 of some tricep exercise (French press is fine, as are any other tricep excercises with the cables-up to you) superset with dips (to fatigue triceps).

2x 6-10 of preacher curl (machine, don’t use free weights for this specifically due to injury risk), incline curl (DB), and hammer curl (don’t like this but many people use this). Pick 2 of these bicep excercises and do them in one day.

2x 6-10 of reverse pec dec or any other rear delt machine. Don’t do face pulls they are cope.

Do all these 2x a week, but it’s ok if you miss them on occasion.



Do legs which is just leg extensions and leg press maybe 1-2 times every 2 weeks. Don’t really care about these tbh they won’t make you wider.

Don’t overdo legs they’ll make you look worse.

Don’t superset outside of tris, they are bad for building size.

 

[combatingNorwooding]

Tf is this.

AI is the worst tool to help you make plans. Even TikTok is better.