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