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