Example input
[gender]: female , [Weight]: 60 , [Height]: 170 , [Gym attendance frequency]: No
Example output
Based on the information you provided, here is a personalized fitness program tailored to your needs:
Day 1: Chest and Triceps Workout
Warm-up: 10 minutes of jump rope
Dumbbell Bench Press: 4 sets of 10-12 repetitions, 60 seconds rest between each set
Incline Dumbbell Flyes: 3 sets of 12-15 repetitions, 45 seconds rest between each set
Tricep Pushdowns with Cable: 3 sets of 12-15 repetitions, 45 seconds rest between each set
V-Bar Tricep Pushdowns: 3 sets of 12-15 repetitions, 45 seconds rest between each set
Day 2: Leg Workout
Warm-up: 10 minutes of brisk walking on a treadmill
Dumbbell Squats: 4 sets of 10-12 repetitions, 60 seconds rest between each set
Dumbbell Lunges: 3 sets of 12-15 repetitions, 45 seconds rest between each set
Leg Extensions: 3 sets of 12-15 repetitions, 45 seconds rest between each set
Leg Curls: 3 sets of 12-15 repetitions, 45 seconds rest between each set
Day 3: Back and Biceps Workout
Warm-up: 10 minutes of rowing
Pull-ups: 4 sets of 10-12 repetitions, 60 seconds rest between each set
Wide-Grip Lat Pulldowns: 3 sets of 12-15 repetitions, 45 seconds rest between each set
Dumbbell Bicep Curls: 3 sets of 12-15 repetitions, 45 seconds rest between each set
Low Cable Hammer Curls: 3 sets of 12-15 repetitions, 45 seconds rest between each set
Day 4: Shoulder and Abs Workout
Warm-up: 10 minutes of elliptical training
Dumbbell Military Press: 4 sets of 10-12 repetitions, 60 seconds rest between each set
Dumbbell Lateral Raises: 3 sets of 12-15 repetitions, 45 seconds rest between each set
Hanging Leg Raises: 3 sets of 15-20 repetitions, 45 seconds rest between each set
Swiss Ball Crunches: 3 sets of 15-20 repetitions, 45 seconds rest between each set
Day 5: Full-Body Circuit Training
Warm-up: 10 minutes of jump rope
Circuit (perform the exercises consecutively, without rest between them):
Push-ups: 3 sets of 10-12 repetitions
Squats: 3 sets of 10-12 repetitions
Pull-ups: 3 sets of 10-12 repetitions
Mountain climbers: 3 sets of 10-12 repetitions (each side)
Burpees: 3 sets of 10-12 repetitions
Rest for 90 seconds between each circuit set
Note: Make sure to properly warm up before each workout and stretch the