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