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