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