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