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