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