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