Workout split help

Hey everyone, I’m 18 and i’m just getting into the gym. I chat gpt a workout plan and I want to know if it is good (ik i’m missing legs but i just hate working out legs). I have good genes so my calfs are pretty good just from being an athlete. All tips are appreciated. Thank you.

Monday: Upper Body (Push - Chest, Shoulders, Triceps) 1. Barbell Bench Press – 4 sets x 6-10 reps 2. Incline Dumbbell Press – 3 sets x 8-12 reps 3. Dumbbell Shoulder Press – 3 sets x 8-12 reps 4. Lateral Raises (Bands or Dumbbells) – 3 sets x 12-15 reps 1. Or Chest flys 3x12 5. Triceps Dips (Use Rack or Bench) – 3 sets x 10-12 reps 6. Barbell Shrugs – 3 sets x 12-15

Wednesday : Upper Body (Pull - Back & Biceps) 1. Pull-Ups or Lat Pulldown (Weighted if needed) – 4 sets x 6-10 reps 2. Barbell Bent-Over Rows – 3 sets x 8-12 reps 3. Dumbbell One-Arm Rows – 3 sets x 8-12 reps 4. Face Pulls (Using Bands or Machine) – 3 sets x 12-15 reps 5. Dumbbell Bicep Curls – 3 sets x 12-15 reps 6. Hammer Curls (Dumbbells or Bands) – 3 sets x 12-15 reps

Friday: Upper Body & Core

Upper Body: 1. Incline Dumbbell Press – 4 sets x 6–10 reps 2. Lat Pulldowns or Resistance Band Pull-Downs – 3 sets x 12–15 reps 3. Dumbbell Shoulder Press or Arnold Press – 3 sets x 8–12 reps 4. Dumbbell or Barbell Bicep Curls – 3 sets x 10–15 reps 5. Tricep Dips (Bench or Parallel Bars) – 3 sets x 8–12 reps

Core Circuit (3 rounds): • Russian Twists (with dumbbell) – 20 reps • Leg Raises – 15 reps • Ankle Touches – 20 reps per side

Posted Jul 15, 2025, 3:51 AM UTC

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