asked chatgpt for a workout routine. is this ok?
hi i really wanna have toned arms. i’m 28F 159cm weighing 53.2 kgs but my arms appear kinda flabby so i asked chatgpt for a workout routine which includes dumbbells and a walking pad since those are what i have atm. is this a good routine? i have more free time every mon, wed and sat.
sunday
WALKING PAD: 3.5-4.5 KM/H (30-45 MIN)
• Dead bug - 3x10/side
• Plank - 2 × 30-40 sec
• Stretch - 5-10 min
monday
WALKING PAD
• Warm-up: 3.5-4.0 km/h (5-10 min)
• Main: 4.5-5.2 km/h (20-30 min)
• Shoulder press - 3 × 12-15
• Plank - 3 × 30-40 sec
• Lateral raises - 3 × 12-15
• Bicep curls - 3 × 12-15
• Triceps extensions - 3 × 12-15
• Rows - 3 × 12-15
• Triceps kickbacks - 3 × 12-15
• Slow curls - 1 set
• Overhead hold - 20-30 secs
tuesday
WALKING PAD: 3.8-5.0M/H30-45 MIN)
• Squats - 3 × 15
• Glute bridges - 3 × 15-20
• Stretch - 5-10 min
wednesday
WALKING PAD
• Warm-up: 3.5-4.0 km/h (5-10 min)
• Main: 4.5-5.2 km/h (20-30 min) • Boost: 5.3-5.8 km/h (5 min)
• Bicep curls - 4 × 12
• Lateral raises - 3 x 12-15
• Front raises - 3 × 10-12
• Shoulder press - 3 × 12-15
• Triceps extensions - 3 × 12-15
• Triceps kickbacks - 3 × 12-15
• Push-ups - 3 × 8-12
• Plank shoulder taps - 3 × 10
thursday
WALKING PAD: 3.5-4.5 KM/H (20-30 MIN)
• Bicep curls - 3 × 12-15
• Triceps kickbacks - 3 × 12-15
• Lateral raises - 3 × 12-15
• Arm circles - 2 x 30 sec
friday
• Rest
saturday
WALKING PAD: 3.8 - 4/8 KM/H15-25 MIN)
• Squats - 3 × 12-15
• Bent-over rows - 3 × 12-15
• Glute bridges - 4 × 15-20
• Bicep curls - 4 × 12
• Reverse lunges - 3 × 10/leg
• Shoulder press (3 kg) - 3x 12-15
• Triceps extensions - 3 × 12-15
• Triceps kickbacks - 3 × 12
• Lateral raises - 3 x 12
• Plank - 3 × 30-40 sec