提示词

3-Day Beginner Home Workout Plan Equipment: 1–2 lb bar, 2×25 lb plates, 2×15 lb plates, 10 lb kettlebell, jump rope MONDAY – Lower + Push Jump Rope – 3×45s Front Squat – 4×5 (bar only) Romanian Deadlift – 3×8 (bar only) Floor Press – 3×6–8 Plank – 3×30–45s WEDNESDAY – Posterior + Upper Jump Rope – 4×30s Deadlift – 3×5 (light) Bent-Over Row – 3×8–10 Overhead Press – 3×6 Farmer Carry – 3×45s FRIDAY – Hypertrophy Jump Rope – 5×30s Goblet Squat – 3×12 (slow) Push-Ups – 4 sets (leave 2 reps) Hip Thrust – 3×10–12 Barbell Curl – 3×12 Daily Nutrition Rule: 1 high-calorie protein shake daily (milk, protein, banana, peanut butter).

生成结果

3-Day Beginner Home Workout Plan Equipment: 1–2 lb bar, 2×25 lb plates, 2×15 lb plates, 10 lb kettlebell, jump rope M...

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