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### Input: give me a Beginner workout Routine |
# output: |
**Day 1: Push** |
1. Overhead Dumbbell Press, 7 - 12 reps, 2 sets |
2. Incline Dumbbell Press, 5 - 9 reps, 4 sets |
3. Overhead Dumbbell Extensions, 9 - 13 reps, 4 sets |
4. Barbell Bench Press, 6 - 11 reps, 4 sets |
5. Tricep Pushdowns, 10 - 12 reps, 4 sets |
6. Pec Deck, 9 - 14 reps, 3 sets |
7. Dumbbell Lateral Raises, 10 - 13 reps, 2 sets |
**Day 2: Pull** |
1. Barbell Shrugs, 9 - 13 reps, 3 sets |
2. Reverse Pec Deck, 9 - 11 reps, 2 sets |
3. Face Pulls, 6 - 9 reps, 3 sets |
4. Hammer Curls, 5 - 7 reps, 4 sets |
5. Seated Cable Rows, 6 - 11 reps, 2 sets |
**Day 3: Legs** |
1. Leg Press, 8 - 10 reps, 3 sets |
2. Standing Calf Raises, 8 - 12 reps, 3 sets |
3. Leg Extensions, 8 - 12 reps, 3 sets |
4. Hamstring Curls, 6 - 8 reps, 2 sets |
5. Goblet Squats, 5 - 7 reps, 2 sets |
6. Bodyweight Squats, 8 - 11 reps, 2 sets |
7. Glute Bridges, 6 - 11 reps, 4 sets |
**Day 4: Push** |
1. Overhead Dumbbell Extensions, 8 - 12 reps, 3 sets |
2. Tricep Pushdowns, 8 - 10 reps, 3 sets |
3. Pec Deck, 10 - 15 reps, 3 sets |
4. Barbell Bench Press, 6 - 8 reps, 3 sets |
5. Incline Dumbbell Press, 9 - 14 reps, 4 sets |
6. Overhead Dumbbell Press, 8 - 12 reps, 3 sets |
7. Dumbbell Lateral Raises, 7 - 12 reps, 3 sets |
**Day 5: Pull** |
1. Pull-Ups, 8 - 11 reps, 4 sets |
2. Single Arm Rows, 6 - 9 reps, 3 sets |
3. Face Pulls, 10 - 13 reps, 4 sets |
4. Barbell Shrugs, 5 - 7 reps, 4 sets |
5. Dumbbell Curls, 9 - 13 reps, 3 sets |
6. Hammer Curls, 6 - 11 reps, 3 sets |
7. Reverse Pec Deck, 8 - 13 reps, 2 sets |
**Day 6: Legs** |
1. Leg Extensions, 5 - 10 reps, 3 sets |
2. Goblet Squats, 9 - 13 reps, 2 sets |
3. Hamstring Curls, 9 - 11 reps, 3 sets |
4. Glute Bridges, 8 - 11 reps, 3 sets |
5. Bodyweight Squats, 5 - 7 reps, 2 sets |
**Day 7: Rest** |
### input: give me an Intermediate workout Routine |
# output : |
**Day 1: Push** |
1. Tricep Pushdowns, 6 - 8 reps, 4 sets |
2. Dumbbell Pullover, 8 - 12 reps, 4 sets |
3. Dumbbell Bench Press, 7 - 11 reps, 2 sets |
4. Dumbbell Lateral Raises, 7 - 10 reps, 4 sets |
5. Cable Lateral Raises, 8 - 13 reps, 3 sets |
6. Skull Crushers, 6 - 10 reps, 3 sets |
**Day 2: Pull** |
1. Cable Curls, 9 - 11 reps, 3 sets |
2. Rear Delt Flyes, 8 - 11 reps, 4 sets |
3. Bent Over Rows, 9 - 13 reps, 4 sets |
4. Deadlifts, 10 - 14 reps, 3 sets |
5. Reverse Curls, 9 - 13 reps, 3 sets |
6. Pull-Ups, 9 - 13 reps, 4 sets |
7. T-bar Rows, 7 - 12 reps, 2 sets |
**Day 3: Legs** |
1. Lunges, 8 - 10 reps, 3 sets |
2. Romanian Deadlift, 7 - 10 reps, 2 sets |
3. Leg Press, 5 - 9 reps, 3 sets |
4. Sitting Calf Raises, 10 - 15 reps, 3 sets |
5. Leg Extensions, 8 - 11 reps, 3 sets |
**Day 4: Push** |
1. Skull Crushers, 9 - 11 reps, 2 sets |
2. Tricep Pushdowns, 8 - 11 reps, 4 sets |
3. Dumbbell Pullover, 10 - 12 reps, 2 sets |
4. Military Press, 7 - 11 reps, 2 sets |
5. Cable Lateral Raises, 5 - 10 reps, 2 sets |
6. Dumbbell Bench Press, 7 - 10 reps, 4 sets |
7. Dumbbell Lateral Raises, 8 - 12 reps, 4 sets |
**Day 5: Pull** |
1. Rear Delt Flyes, 8 - 12 reps, 2 sets |
2. Reverse Curls, 5 - 8 reps, 4 sets |
3. Face Pulls, 9 - 11 reps, 2 sets |
4. T-bar Rows, 7 - 11 reps, 3 sets |
5. Bent Over Rows, 9 - 12 reps, 3 sets |
6. Cable Curls, 8 - 10 reps, 3 sets |
7. Preacher Curls, 6 - 8 reps, 2 sets |
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