Order Your Strength Moves
Added 2026-10
Order Your Strength Moves — Chinese original prompt
我每周能练 [天数]，每次 [时长]，想练的动作有：[列出动作名]。请把这些动作排进每次训练，说明先做哪个后做哪个、每个做几组几次、组间休息多久，并指出哪些动作重复了可以删掉。若某个器械被占，给出替代动作。仅作参考，有旧伤或关节问题需医生确认，动作标准请教练现场看。
Site original
Chinese original
Example
Sample input
一周能练三天，每次一小时，想练深蹲、硬拉、卧推、划船和几个手臂动作，不知道怎么排
The output should include
- 按大肌群优先排进每次训练
- 给组数、次数和组间休息多久
- 指出其中重复、可以删掉的动作
Replace these placeholders 3
Swap the bracketed parts for your own details before sending.
[天数][时长][列出动作名]
How to use
先把动作做标准再加重量，宁可减一片杠铃片，也别用错姿势。
Try tweaking it
- Ask for a checklist and timeline, marking which parts need a professional.
- Replace "what should I do" with "which three things first, and when".
What you should get
- An ordered action list with deadlines
- What must be confirmed with a professional or official channel
Common mistakes
- Using it as the doctor or lawyer and acting on the answer directly.
- Taking a single conclusion without asking about preconditions or real costs.
How to check the output
- It gives an order of steps and a decision deadline.
- It flags what must be confirmed with a doctor, lawyer or official channel.
Where it works
- Good for: turning everyday decisions into checklists and timelines, flagging what needs a professional.
- Watch out: health, insurance and legal output is reference only — confirm with a doctor, broker or lawyer.