How do I actually follow this strength workout once the AI writes it?

Paste the AI's reply into sweatcue. It structures the session into timed blocks with auto-starting rest timers and calls every set, rest and rep out loud, so you train hands-free instead of scrolling a chat window.

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Arms & shoulders pump

Q: What is the best ChatGPT prompt for a weights workout like this?

Use the research-backed prompt on this page: "Write me a 40-minute arms and shoulders session to add size. Include an overhead press, lateral raises and a rear-delt move, then supersets of biceps (curls) and triceps (pushdowns, overhead extensions, dips). Give 3 to …" Copy the full version with the button above — it wraps the request so ChatGPT, Claude or Gemini returns a clean, followable strength workout you can run hands-free in sweatcue.

Intermediate · 25–39 · ~40 min

Direct arm and delt volume to round out the physique. Below is a research-backed prompt for ChatGPT, Claude or Gemini — copy it, paste the reply into sweatcue, and run the whole strength workout hands-free.

Session at a glance

Duration~40 min

FormatSupersets — sets, reps, rest

FocusArms & delts

Intensity1 to 2 reps in reserve

EquipmentMinimal

Best forBuild muscle, intermediate

This is how sweatcue structures the session once you paste it in — timed blocks with auto-starting rest and spoken cues. Figures are read from the prompt itself.

The prompt

Copy the complete prompt (it wraps the request below so the AI returns a clean, runnable session).

Write me a 40-minute arms and shoulders session to add size. Include an overhead press, lateral raises and a rear-delt move, then supersets of biceps (curls) and triceps (pushdowns, overhead extensions, dips). Give 3 to 4 sets of 8 to 15 reps each, 1 to 2 reps in reserve, 60 to 90 seconds rest. List every exercise with its sets, reps, rest in seconds and a load or RPE.

Works with Claude, Gemini, Grok or any AI.

Why it's built this way

A split is just a way to spread your weekly volume so each muscle is trained about twice a week with enough hard sets. Direct arm and delt work adds the volume the big compounds don't fully cover.

Sources: Schoenfeld et al., Sports Med 2016 (frequency); Refalo et al., Sports Med 2023 (effort / reps-in-reserve)

Run it hands-free in sweatcue

sweatcue is an AI workout dashboard: paste the AI's reply and it runs the whole session on screen and out loud — auto timers, spoken cues for every set, rest and rep, and your live numbers. The AI writes it; sweatcue runs it.

Download for iPhone →

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New to prompting an AI for workouts?

Start with the full workout library, learn the method in how to write a workout prompt, or see what an AI workout dashboard does.