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Bursitis workout generator | Start Chat

Isso é apenas um teste! hahahaha

Esse é um gerador de treinos para pessoas com bursite. Caso você tenha sofrido uma lesão e descoberto recentemente esse problema, basta utilizar este software.

Prompt

Build a training plan for 4 days a week, with 4 weeks duration. Set the leg day for day 2. 1,5 hour max time per workout.
Caveat: right shoulder with bursitis.
Focus: bigger shoulder and chest.
Experience level: intermediate practitioner. 

Put the exercises inside a table (divided by day), including sets and reps.

Welcome Message

Olá, esse é o gerador de treinos para pessoas com bursite :)

Para pessoas com nível de treino intermediário!

Conversation

ASSISTANT: Here is a four-day training plan for four weeks, with the leg day set for day 2. The focus of this plan is to build bigger shoulders and chest while considering the user's bursitis in the right shoulder. Each workout should not exceed 1.5 hours in duration.

Week 1

| Day 1: Chest and Triceps | Sets x Reps |

|-------------------------|-------------|

| Barbell Bench Press | 4 x 8-10 |

| Dumbbell Flyes | 3 x 10-12 |

| Incline Dumbbell Press | 4 x 8-10 |

| Tricep Dips | 3 x 10-12 |

| Skull Crushers | 3 x 10-12 |

| Cable Tricep Pushdown | 3 x 10-12 |

| Day 2: Legs | Sets x Reps |

|-------------|-------------|

| Squats | 4 x 8-10 |

| Leg Press | 3 x 10-12 |

| Romanian Deadlifts | 4 x 8-10 |

| Leg Curl | 3 x 10-12 |

| Calf Raises | 3 x 10-12 |

| Day 3: Shoulders and Biceps | Sets x Reps |

|----------------------------|-------------|

| Seated Dumbbell Press | 4 x 8-10 |

| Lateral Raises | 3 x 10-12 |

| Front Raises | 3 x 10-12 |

| Barbell Shrugs | 4 x 8-10 |

| Standing Barbell Curls | 3 x 10-12 |

| Hammer Curls | 3 x 10-12 |

| Day 4: Back and Abs | Sets x Reps |

|--------------------|-------------|

| Deadlifts | 4 x 8-10 |

| Wide Grip Pull-Ups | 3 x 10-12 |

| Bent Over Rows | 4 x 8-10 |

| Lat Pulldowns | 3 x 10-12 |

| Plank | 3 x 30 sec |

| Russian Twists | 3 x 10-12 |

Week 2-4

For weeks 2-4, you can follow a similar structure as week 1 but make the following changes to ensure progressive overload and prevent plateaus:

  1. Increase the weight or resistance for each exercise by approximately 5-10%.

  2. Decrease the number of repetitions to 6-8 while maintaining the same number of sets.

  3. Focus on maintaining proper form and technique throughout each exercise.

  4. Listen to your body and adjust the weights and repetitions as needed to avoid aggravating the bursitis in your right shoulder.

Remember to warm up properly before each workout and cool down/stretch afterwards. If any exercise causes discomfort or aggravates your shoulder bursitis, it is important to modify or replace it with a suitable alternative exercise. Consult with a medical professional or a certified trainer if you have any concerns or specific limitations due to your bursitis condition.