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