Hi,
I’ve used dumbbells on and off for home workouts. Recently I found it a little difficult to get back into any sort of weighted exercise. Peri plus pcos so trying not to over do it to keep cortisol levels ok.
I’ve used ChatGPT to come up with a plan, and wanted to ask if it looks reasonable? The plan is as follows
Monday – Lower Body A
Warm-up: 5 minutes of marching, bodyweight squats, hip circles.
- Goblet squat – 3 × 10–15
- Bulgarian split squat – 3 × 8–12 per leg
- RDL – 3 × 10–15
- Glute bridge (dumbbell on hips) – 3 × 12–15
- Plank – 3 × 30–60 sec
Tuesday – Upper Push
- Dumbbell shoulder press – 4 × 8–12
- Push-ups (elevated if needed) – 3 × max quality reps
- Dumbbell floor press – 3 × 10–15
- Lateral raises (5 kg or bands) – 3 × 12–15
- Overhead triceps extension – 3 × 10–15
Wednesday – Upper Pull
- Bent-over dumbbell row – 4 × 10–15
- One-arm row – 3 × 10–12 per side
- Band pull-aparts – 3 × 15–20
- Bicep curls – 3 × 10–15
- Hammer curls – 2 × 10–15
- Side plank – 3 × 30 sec per side
Thursday – Lower Body B
- Reverse lunges – 3 × 10–12 per leg
- Single-leg RDL – 3 × 8–12 per leg
- Sumo squat – 3 × 12–15
- Banded glute bridge – 3 × 15
- Dead bug – 3 × 10 per side
Friday – Full Body Strength Circuit
Perform 3 rounds:
- Squat to shoulder press × 10
- Bent-over row × 12
- Walking lunges × 10 each leg
- RDL × 12
- Bicep curls × 12
- Overhead triceps extension × 12
- Plank × 45 seconds
Rest 60–90 seconds between rounds.