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