针对个人喜好给GPT提了一些要求

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Day 1:

Double Kettlebell Front Squat - 3 sets of 8 reps: This exercise targets the quadriceps, hamstrings, and glutes. By using double kettlebells, you'll add an extra challenge to your lower body muscles while also engaging your core for stability.

Single Arm Kettlebell Rows - 3 sets of 10 reps each arm: This exercise targets the muscles of the upper back, including the lats, rhomboids, and traps. By using a single kettlebell, you'll also engage your core muscles for stability and balance.

Kettlebell Windmill - 3 sets of 8 reps each side: This exercise targets the core, hips, and shoulders. It requires a great deal of flexibility, stability, and mobility, making it a great addition to any kettlebell workout.

Kettlebell Swings - 3 sets of 15 reps: This exercise is a full-body movement that targets the hips, glutes, and hamstrings, while also working the shoulders, back, and core. It's a great way to build strength and endurance while getting your heart rate up.

Day 2:

Double Kettlebell Clean and Press - 3 sets of 6 reps: This exercise targets the shoulders, triceps, and upper back. It's a great way to build upper body strength and improve your shoulder stability and mobility.

Double Kettlebell Deadlift - 3 sets of 8 reps: This exercise targets the hamstrings, glutes, and lower back. By using double kettlebells, you'll increase the resistance and challenge your lower body muscles more effectively.

Double Kettlebell Front Rack Carry - 3 sets of 30 seconds: This exercise is a great way to build core strength and stability, while also working the muscles of the upper back and shoulders.

Kettlebell Goblet Squats - 3 sets of 10 reps: This exercise targets the quads, hamstrings, and glutes, while also engaging the core muscles for stability and balance.

Day 3:

Double Kettlebell Push Press - 3 sets of 6 reps: This exercise targets the shoulders, triceps, and upper back. It's a great way to build upper body strength and improve your shoulder stability and mobility.

Double Kettlebell Romanian Deadlift - 3 sets of 8 reps: This exercise targets the hamstrings, glutes, and lower back. By using double kettlebells, you'll increase the resistance and challenge your lower body muscles more effectively.

Double Kettlebell Farmer's Carry - 3 sets of 30 seconds: This exercise is a great way to build core strength and stability, while also working the muscles of the upper back and shoulders.

Kettlebell Swings - 3 sets of 15 reps: This exercise is a full-body movement that targets the hips, glutes, and hamstrings, while also working the shoulders, back, and core. It's a great way to build strength and endurance while getting your heart rate up.

Overall, this plan is designed to work all major muscle groups in your body, while also including kettlebell-specific exercises that target your core, hips, and shoulders. The workouts are structured in a way that allows for adequate rest between exercises, while also providing enough challenge to help you improve your strength, endurance, and mobility over time.