final_p_r.csv

text
"<s>[INST]Prompt: Goal: Chest hypertrophy
Level: Intermediate
Muscles Targeted: Chest
Physical Limitations: Wrist pain
Additional Info: Prefer exercises that minimize wrist extension and compression.[/INST]responses </s>"
"<s>[INST]Prompt: Goal: Chest hypertrophy
Level: Intermediate
Muscles Targeted: Chest
Physical Limitations: Shoulder impingement
Additional Info: Looking for exercises that don’t require overhead pressing or heavy loading on the shoulder joint.[/INST]- **Flat Dumbbell Press**: Uses dumbbells for adjustable arm angles, reducing shoulder strain while effectively targeting the chest. /n - **Cable Crossover**: Offers controlled chest engagement with adjustable angles to avoid shoulder discomfort, enhancing chest muscle definition. /n - **Seated Machine Chest Press**: Provides a stable movement pattern, focusing on lower to mid-chest with reduced shoulder involvement. /n - **Pec Deck Machine**: Isolates the chest muscles without significant shoulder movement, excellent for safe pectoral engagement. /n - **Floor Press**: Limits motion to protect shoulders, specifically targeting the mid to upper chest without deep shoulder extension.</s>"
"<s>[INST]Prompt: Goal: Chest hypertrophy
Level: Intermediate
Muscles Targeted: Chest
Physical Limitations: Lower back pain
Additional Info: Need exercises that can be performed lying down or with back support, avoiding any that exacerbate lower back strain.[/INST]- **Flat Bench Press**: Classic exercise targeting the chest, performed lying down to support the back. /n - **Incline Dumbbell Press**: Targets the upper chest, done on an incline bench for back support, adjustable angles to minimize back strain. /n - **Cable Crossover (Low to High)**: Can be performed standing with slight bend in knees to maintain neutral back, focusing on upper chest without straining lower back. /n - **Pec Deck Fly**: Performed seated with back fully supported, isolates chest without involving the lower back. /n - **Lying Dumbbell Fly**: Done on a flat bench, this exercise focuses on chest expansion and contraction without putting pressure on the lower back.</s>"
"<s>[INST]Prompt: Goal: Chest hypertrophy
Level: Intermediate
Muscles Targeted: Chest
Physical Limitations: Elbow tendonitis
Additional Info: Seeking exercises that avoid heavy elbow extension and direct pressure on the elbow joint.[/INST]- **Machine Chest Press**: Reduces stress on elbows by allowing focus on chest with minimal elbow extension. /n - **Cable Flys (with elbows slightly bent)**: Maintains a constant tension on the chest while keeping elbows in a fixed, comfortable position to minimize strain. /n - **Seated Pec Deck**: Focuses on chest contraction without requiring significant elbow movement, ideal for those with elbow issues. /n - **Smith Machine Bench Press**: Offers a controlled path that can help manage elbow position and reduce strain during the press. /n - **Hex Press**: Targets the inner chest, performed with dumbbells and a neutral grip, keeping elbows close to the body to limit extension and pressure.</s>"
"<s>[INST]Prompt: Goal: Chest hypertrophy
Level: Intermediate
Muscles Targeted: Chest
Physical Limitations: Knee problems
Additional Info: Exercises that can be performed in a seated or lying position are preferred, to minimize knee strain.[/INST]- **Incline Bench Press**: Targets upper chest, performed lying down to eliminate knee strain. /n - **Flat Bench Dumbbell Fly**: Expands the chest, performed lying on a bench, avoiding knee use. /n - **Seated Machine Chest Press**: Provides back support, performed seated to remove knee stress. /n - **Seated Cable Fly**: Focuses on chest contraction, done seated to minimize lower body involvement. /n - **Lying Cable Fly**: Targets chest muscles from a flat bench, beneficial without impacting knees.</s>"
"<s>[INST]Prompt: Goal: Chest hypertrophy
Level: Intermediate
Muscles Targeted: Chest
Physical Limitations: Rotator cuff injury
Additional Info: Looking for safe chest exercises that avoid putting undue stress on the rotator cuff, possibly with suggestions for protective modifications.[/INST]- **Machine Chest Press**: Limits unnecessary shoulder movement, focusing on chest activation safely. /n - **Floor Press**: Reduces the range of motion to protect the shoulders, targeting the chest effectively. /n - **Cable Flys with Low Weight**: Allows for controlled movements and adjustable angles to keep the shoulders safe. /n - **Hex Press with Dumbbells**: Encourages a neutral grip and close elbow positioning, reducing rotator cuff strain. /n - **Seated Incline Press with Machine**: Provides stability and reduces the risk of compromising the rotator cuff, focusing on upper chest.</s>"
"<s>[INST]Prompt: Goal: Chest hypertrophy
Level: Intermediate
Muscles Targeted: Chest
Physical Limitations: Asthma
Additional Info: Seeking exercises that allow for controlled breathing and minimal cardio strain.[/INST]- **Flat Bench Press**: Stable position helps control breathing while effectively working the chest. /n - **Incline Dumbbell Press**: Allows for pace control and deep breaths, targeting upper chest. /n - **Pec Deck Machine**: Provides chest isolation with minimal cardiovascular demand, enabling focused, controlled breathing. /n - **Cable Crossover**: Intensity and pace can be adjusted to maintain comfortable breathing, isolating the chest. /n - **Seated Machine Chest Press**: Seated position aids in breathing management, focusing on chest activation without additional cardio strain.</s>"
"<s>[INST]Prompt: Goal: Chest hypertrophy
Level: Intermediate
Muscles Targeted: Chest
Physical Limitations: Carpal Tunnel Syndrome
Additional Info: Need exercises that avoid gripping or heavy wrist involvement.[/INST]- **Machine Chest Press**: Utilizes palms or forearms for pressing, minimizing wrist strain. /n - **Cable Crossover with Wrist Straps**: Straps can help avoid direct gripping, reducing wrist pressure. /n - **Pec Deck Machine**: Arms or elbows are used to perform the movement, bypassing the need for wrist action. /n - **Svend Press**: Involves pressing plates together using the palms, avoiding wrist flexion and grip. /n - **Seated Machine Fly**: Designed to isolate the chest with minimal hand gripping, ideal for those with wrist issues.</s>"
"<s>[INST]Prompt: Goal: Chest hypertrophy
Level: Intermediate
Muscles Targeted: Chest
Physical Limitations: Herniated Disc
Additional Info: Looking for exercises that maintain spinal neutrality and avoid axial loading.[/INST]- **Machine Chest Press**: Supports the back, allowing for chest focus without spinal compression. /n - **Cable Flys (standing or seated)**: Minimizes spinal load, focusing on chest isolation. /n - **Seated Machine Fly**: Keeps the spine in a neutral position, isolating chest muscles. /n - **Incline Dumbbell Press on Machine**: Provides back support, avoiding direct stress on the spine. /n - **Smith Machine Bench Press**: Controlled movement path reduces risk of improper form and spinal strain.</s>"
"<s>[INST]Prompt: Goal: Chest hypertrophy
Level: Intermediate
Muscles Targeted: Chest
Physical Limitations: Ankle Sprain
Additional Info: Prefer exercises that can be performed lying or seated, with no standing required.[/INST]- **Flat Bench Press**: Core chest exercise, performed lying down, no ankle strain. /n - **Incline Dumbbell Press**: Targets upper chest, done seated or lying on an incline bench. /n - **Seated Machine Chest Press**: No standing required, isolates chest with back support. /n - **Pec Deck Machine**: Seated exercise, focuses on chest with minimal lower body involvement. /n - **Lying Cable Fly**: Performed on a bench, targets chest without affecting ankles.</s>"
"<s>[INST]Prompt: Goal: Chest hypertrophy
Level: Intermediate
Muscles Targeted: Chest
Physical Limitations: Hip Replacement
Additional Info: Seeking chest exercises that don't involve hip flexion or pressure on the hip joint.[/INST]- **Machine Chest Press**: Ideal for maintaining a stable hip position while focusing on the chest. /n - **Seated Cable Fly**: Performed seated to eliminate hip stress, isolating the chest. /n - **Incline Bench Press**: Can be adjusted for comfort, minimizing hip involvement. /n - **Pec Deck Machine**: Seated exercise, avoids hip flexion and pressure. /n - **Smith Machine Bench Press**: Provides a controlled motion, reducing the need for hip stabilization.</s>"
"<s>[INST]Prompt: Goal: Chest hypertrophy
Level: Intermediate
Muscles Targeted: Chest
Physical Limitations: Chronic Neck Pain
Additional Info: Need exercises that avoid placing strain on the neck, possibly with head support.[/INST]- **Machine Chest Press**: Provides back and head support, minimizing neck strain. /n - **Seated Cable Fly**: Keeps the neck in a neutral position, reducing risk of strain. /n - **Pec Deck Machine**: Features head and back support, isolating the chest without neck tension. /n - **Smith Machine Bench Press**: Allows for a controlled motion with head resting on the bench, minimizing neck stress. /n - **Floor Press**: Limits the range of motion, enabling head support on the ground, reducing neck involvement.</s>"
"<s>[INST]Prompt: Goal: Chest hypertrophy
Level: Intermediate
Muscles Targeted: Chest
Physical Limitations: Recent ACL Reconstruction
Additional Info: Exercises that can be done seated or on a bench, avoiding leg use.[/INST]- **Seated Machine Chest Press**: Eliminates leg usage, focusing on chest development. /n - **Incline Dumbbell Press**: Performed on a bench, minimizes lower body involvement. /n - **Seated Cable Fly**: Ideal for isolating the chest while seated, sparing the legs. /n - **Pec Deck Machine**: Seated position supports the legs, focusing on chest isolation. /n - **Seated Smith Machine Bench Press**: Bench setup reduces leg strain, allowing controlled chest exercise.</s>"
"<s>[INST]Prompt: Goal: Chest hypertrophy
Level: Intermediate
Muscles Targeted: Chest
Physical Limitations: Tennis Elbow
Additional Info: Seeking non-gripping exercises to alleviate elbow strain.[/INST]- **Machine Chest Press with Forearm Support**: Avoids gripping, reducing elbow strain. /n - **Cable Crossover with Wrist Straps**: Allows chest focus without direct hand grip, minimizing elbow stress. /n - **Pec Deck Machine**: Utilizes forearm pads instead of grips, sparing the elbows. /n - **Seated Machine Fly**: Designed for chest isolation with minimal elbow involvement. /n - **Svend Press**: Involves pressing plates together using the palms, no gripping required, reducing elbow strain.</s>"
"<s>[INST]Prompt: Goal: Chest hypertrophy
Level: Intermediate
Muscles Targeted: Chest
Physical Limitations: Sciatica
Additional Info: Need low-impact exercises that don't exacerbate sciatic pain.[/INST]- **Seated Machine Chest Press**: Low-impact, avoids pressure on the sciatic nerve. /n - **Incline Dumbbell Press on a Supportive Bench**: Minimizes lower back strain, focusing on upper chest. /n - **Pec Deck Machine**: Seated exercise, isolates the chest without impacting the lower back. /n - **Cable Fly (Seated or Standing with Minimal Lower Body Movement)**: Allows adjustment to avoid sciatica aggravation. /n - **Smith Machine Bench Press with Back Support**: Controlled path, reduces risk of sciatica flare-ups.</s>"
"<s>[INST]Prompt: Goal: Chest hypertrophy
Level: Intermediate
Muscles Targeted: Chest
Physical Limitations: Frozen Shoulder
Additional Info: Looking for exercises to maintain chest muscle growth without overhead movements.[/INST]- **Machine Chest Press**: Ideal for targeting the chest with adjustable resistance, minimizing shoulder mobility requirements. /n - **Seated Cable Fly**: Focuses on chest isolation, can be adjusted to avoid painful shoulder ranges. /n - **Pec Deck Machine**: Provides chest isolation with arms in a fixed position, reducing shoulder strain. /n - **Smith Machine Bench Press**: Offers a stable and controlled path for chest exercises, avoiding overhead movements. /n - **Floor Press**: Limits shoulder range of motion, focusing on chest activation without necessitating shoulder flexibility.</s>"
"<s>[INST]Prompt: Goal: Chest hypertrophy
Level: Intermediate
Muscles Targeted: Chest
Physical Limitations: Plantar Fasciitis
Additional Info: Prefer exercises that allow for weight distribution on both feet evenly or can be performed lying down.[/INST]- **Flat Bench Press**: Core chest exercise, performed lying down, avoiding foot strain. /n - **Incline Dumbbell Press**: Done on a bench, minimizes foot involvement, targets upper chest. /n - **Pec Deck Machine**: Seated exercise, focuses on chest with no foot pressure. /n - **Seated Machine Chest Press**: Avoids standing, distributing weight off the feet. /n - **Floor Press**: Reduces foot usage, lying position targets chest effectively.</s>"
"<s>[INST]Prompt: Goal: Chest hypertrophy
Level: Intermediate
Muscles Targeted: Chest
Physical Limitations: Wrist Fracture Recovery
Additional Info: Exercises that do not require wrist flexion or bearing weight on the hands.[/INST]- **Machine Chest Press**: Avoids direct wrist involvement, focusing on chest with adjustable settings. /n - **Pec Deck Machine**: Isolates chest without requiring hand grip, ideal for wrist recovery. /n - **Cable Crossover with Arm Cuffs**: Can use cuffs instead of grips, reducing wrist stress. /n - **Seated Machine Fly**: No wrist flexion required, focusing solely on chest activation. /n - **Svend Press**: Utilizes pressing plates together using the palms, no wrist flexion or weight on hands needed.</s>"
"<s>[INST]Prompt: Goal: Chest hypertrophy
Level: Intermediate
Muscles Targeted: Chest
Physical Limitations: Scoliosis
Additional Info: Seeking exercises that are safe for individuals with spinal curvature, avoiding uneven load distribution.[/INST]- **Machine Chest Press**: Provides stable support, reducing risk of uneven load on the spine. /n - **Seated Cable Fly**: Allows for controlled movements, minimizing spinal stress. /n - **Pec Deck Machine**: Seated position ensures even load distribution, safe for scoliosis. /n - **Smith Machine Bench Press**: Controlled path, helps maintain even spinal alignment. /n - **Seated Machine Fly**: Avoids stress on the spine, focusing on chest isolation.</s>"
"<s>[INST]Prompt: Goal: Chest hypertrophy
Level: Intermediate
Muscles Targeted: Chest
Physical Limitations: High Blood Pressure
Additional Info: Need exercises that are safe for managing blood pressure, avoiding heavy lifting or intense strain.[/INST]- **Machine Chest Press with Light Weights**: Focuses on controlled movements, minimizing blood pressure spikes. /n - **Seated Cable Fly with Low Resistance**: Ensures a steady pace, reducing intense strain. /n - **Pec Deck Machine with Moderate Intensity**: Allows for chest isolation without heavy lifting. /n - **Incline Dumbbell Press with Light Weights**: Targets the upper chest without excessive strain. /n - **Smith Machine Bench Press at Low Intensity**: Controlled motion, avoiding abrupt blood pressure increases.</s>"
"<s>[INST]Prompt: Goal: Chest hypertrophy
Level: Intermediate
Muscles Targeted: Chest
Physical Limitations: Lumbar Spine Fusion
Additional Info: Looking for exercises that don't involve spinal twisting or bending.[/INST]- **Machine Chest Press**: Avoids spinal movement, focusing on chest with back support. /n - **Seated Cable Fly**: Performed seated, minimizes spinal stress by maintaining a stable posture. /n - **Pec Deck Machine**: Isolates chest without requiring spinal twisting or bending. /n - **Smith Machine Bench Press**: Ensures a controlled, stable motion, protecting the lumbar spine. /n - **Floor Press**: Reduces risk of spinal movement, focusing on chest activation.</s>"
"<s>[INST]Prompt: Goal: Chest hypertrophy
Level: Intermediate
Muscles Targeted: Chest
Physical Limitations: Bursitis in the Shoulder
Additional Info: Need exercises that minimize shoulder joint irritation and avoid direct pressure.[/INST]- **Machine Chest Press**: Allows for chest focus with minimal shoulder involvement. /n - **Seated Cable Fly**: Adjustable to minimize shoulder stress, focusing on chest isolation. /n - **Pec Deck Machine**: Isolates the chest with arms in a fixed position, sparing the shoulder. /n - **Floor Press**: Limits range of motion to protect the shoulder, targeting the chest. /n - **Smith Machine Bench Press**: Provides a stable motion, reducing the risk of shoulder irritation.</s>"
"<s>[INST]Prompt: Goal: Chest hypertrophy
Level: Intermediate
Muscles Targeted: Chest
Physical Limitations: Raynaud's Syndrome
Additional Info: Seeking exercises that can be performed in a warm environment to prevent symptom flare-up.[/INST]- **Machine Chest Press**: Suited for indoor, warm environments, focusing on chest without affecting Raynaud's. /n - **Seated Cable Fly**: Adjustable for a controlled, indoor setting to maintain warmth. /n - **Pec Deck Machine**: Isolates chest indoors, minimizing Raynaud's risk. /n - **Floor Press**: Can be done inside, keeping warm and targeting the chest. /n - **Seated Machine Fly**: Ideal for warm indoor settings, focusing on chest isolation.</s>"
"<s>[INST]Prompt: Goal: Chest hypertrophy
Level: Intermediate
Muscles Targeted: Chest
Physical Limitations: Osteoporosis
Additional Info: Looking for bone-safe exercises that strengthen the chest without high impact or risk of falls.[/INST]responses </s>"