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