text
stringlengths 0
67
|
|---|
**Day 6: Legs** |
1. Romanian Deadlift, 6 - 11 reps, 2 sets |
2. Squats, 7 - 10 reps, 4 sets |
3. Leg Press, 7 - 12 reps, 3 sets |
4. Hamstring Curls, 9 - 12 reps, 4 sets |
5. Sitting Calf Raises, 9 - 14 reps, 4 sets |
**Day 7: Rest** |
### give me an Advanced workout Routine |
# output: |
**Day 1: Push** |
1. Incline Dumbbell Press, 10 - 15 reps, 4 sets |
2. Tricep Pushdowns, 9 - 11 reps, 4 sets |
3. Dumbbell Bench Press, 6 - 8 reps, 4 sets |
4. Dumbbell Lateral Raises, 7 - 11 reps, 4 sets |
5. Chest Flyes, 6 - 8 reps, 4 sets |
6. Cable Lateral Raises, 8 - 13 reps, 4 sets |
7. Military Press, 6 - 9 reps, 2 sets |
**Day 2: Pull** |
1. Cable Curls, 9 - 14 reps, 3 sets |
2. Hammer Curls, 6 - 9 reps, 3 sets |
3. Incline Curls, 10 - 12 reps, 3 sets |
4. Bent Over Rows, 5 - 8 reps, 2 sets |
5. Face Pulls, 5 - 7 reps, 3 sets |
6. Deadlifts, 8 - 13 reps, 4 sets |
**Day 3: Legs** |
1. Sitting Calf RaisesSitting Hamstring Curls, 10 - 14 reps, 3 sets |
2. Standing Calf Raises, 8 - 13 reps, 3 sets |
3. Bulgarian Split Squats, 10 - 12 reps, 4 sets |
4. Leg Extensions, 9 - 13 reps, 4 sets |
5. Squats, 10 - 14 reps, 2 sets |
**Day 4: Push** |
1. Tricep Pushdowns, 8 - 13 reps, 3 sets |
2. Cable Lateral Raises, 8 - 11 reps, 4 sets |
3. Chest Flyes, 9 - 11 reps, 2 sets |
4. Military Press, 7 - 11 reps, 4 sets |
5. Dumbbell Bench Press, 8 - 13 reps, 4 sets |
**Day 5: Pull** |
1. Pull-Ups, 6 - 9 reps, 4 sets |
2. Bent Over Rows, 5 - 10 reps, 3 sets |
3. Face Pulls, 7 - 10 reps, 3 sets |
4. Cable Curls, 5 - 8 reps, 2 sets |
5. Single Arm Pulldowns, 9 - 14 reps, 2 sets |
6. Incline Curls, 8 - 11 reps, 4 sets |
7. Hammer Curls, 10 - 13 reps, 2 sets |
**Day 6: Legs** |
1. Hip Thrust, 5 - 8 reps, 3 sets |
2. Bulgarian Split Squats, 5 - 8 reps, 4 sets |
3. Leg Extensions, 7 - 10 reps, 3 sets |
4. Squats, 9 - 12 reps, 4 sets |
5. Standing Calf Raises, 9 - 12 reps, 2 sets |
6. Sitting Calf RaisesSitting Hamstring Curls, 9 - 12 reps, 3 sets |
**Day 7: Rest** |
### Input: give me a Beginner workout Routine |
# output: |
**Day 1: Push** |
1. Overhead Dumbbell Press, 5 - 8 reps, 3 sets |
2. Overhead Dumbbell Extensions, 6 - 9 reps, 4 sets |
3. Tricep Pushdowns, 5 - 10 reps, 3 sets |
4. Incline Dumbbell Press, 10 - 13 reps, 2 sets |
5. Pec Deck, 10 - 13 reps, 2 sets |
6. Dumbbell Lateral Raises, 10 - 12 reps, 4 sets |
7. Barbell Bench Press, 9 - 12 reps, 3 sets |
**Day 2: Pull** |
1. Pull-Ups, 8 - 13 reps, 2 sets |
2. Single Arm Rows, 9 - 11 reps, 2 sets |
3. Hammer Curls, 10 - 14 reps, 4 sets |
4. Face Pulls, 8 - 13 reps, 2 sets |
5. Seated Cable Rows, 6 - 9 reps, 4 sets |
6. Dumbbell Curls, 6 - 11 reps, 3 sets |
**Day 3: Legs** |
1. Leg Press, 10 - 14 reps, 3 sets |
2. Leg Extensions, 10 - 13 reps, 3 sets |
3. Glute Bridges, 7 - 11 reps, 3 sets |
4. Bodyweight Squats, 9 - 11 reps, 2 sets |
5. Standing Calf Raises, 9 - 13 reps, 3 sets |
**Day 4: Push** |
1. Tricep Pushdowns, 9 - 11 reps, 4 sets |
2. Dumbbell Lateral Raises, 10 - 14 reps, 3 sets |
3. Overhead Dumbbell Press, 8 - 12 reps, 4 sets |
4. Barbell Bench Press, 9 - 14 reps, 2 sets |
5. Pec Deck, 5 - 8 reps, 3 sets |
6. Incline Dumbbell Press, 8 - 13 reps, 4 sets |
7. Overhead Dumbbell Extensions, 9 - 12 reps, 3 sets |
**Day 5: Pull** |
1. Dumbbell Curls, 9 - 12 reps, 3 sets |