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