This is my prompt:

I’m going to post my back and biceps routine and want you to tell me how to improve it. For each exercise I do three sets of ten.

T-bar rows
Preacher curls
Pull-ups
Rope curls
Face pulls
Back extensions
One-arm pulldowns
Shrugs
Curls




Here’s the response. Decent but pretty generic and doesn’t really tell me anything I don’t already know. See point number 8.


It's great that you're looking to improve your back and biceps routine. Here are some suggestions to enhance your current workout:

1.) T-bar rows: This is a solid compound movement for the back. Ensure you're maintaining proper form and consider adding some variation, such as wide grip or close grip T-bar rows, to target different areas of the back.

2.)Preacher curls: A good choice for isolating the biceps. You might want to consider alternating between barbell and dumbbell preacher curls to provide some variety and work the muscles from different angles.

3.) Pull-ups: An excellent bodyweight exercise for the back and biceps. If you can, try adding weight to increase the challenge and promote muscle growth.

4.) Rope curls: A great isolation exercise for the biceps. Consider incorporating different grip variations, such as reverse grip or hammer curls, to target the biceps from different angles.

5.) Face pulls: A fantastic exercise for the rear delts and upper back. Ensure you're using proper form and consider increasing the weight or incorporating drop sets to further challenge the muscles.

6.) Back extensions: A good choice for targeting the lower back and hamstrings. Consider adding some resistance, such as holding a weight plate, to increase the difficulty.

7.) One-arm pulldowns: Another good isolation exercise for the lats. You might want to consider alternating between one-arm and two-arm pulldowns to provide some variety in your routine.

8.) Shrugs: A classic exercise for the trapezius muscles.Consider incorporating different rep ranges, such as higher reps for endurance or lower reps for strength, to

9.) Curls: Since you already have preacher curls and rope curls in your routine, you might want to consider replacing this with another exercise that targets a different area of the biceps, such as hammer curls or concentration curls.


In addition to these exercise-specific suggestions, consider varying your rep ranges and incorporating different training techniques, such as drop sets, supersets, or rest-pause sets, to keep your muscles challenged and promote continuous growth. Also, ensure you're allowing adequate rest and recovery between workouts to support muscle repair and growth.

AI has no avi, not takin advice from him

AI can be a very valuable tool if you know how to use it.