workouts.py

workouts_dict = {
    'arms': ['4x10 Hammer Curls', '4x10 Bicep Curls', '4x10 Tricep Pushdowns', '4x10 Tricep Extensions',
             '4X10 Skullcrushers'],
    'legs': ['4X5 Barbell Squats', '4x10 Romanian Deadlifts', '4X10 Quad Extensions', '4x10 Calf Raises',
             '4x10 Leg Press'],
    'chest': ['4x10 Flat Dumbbell press', '4x10 Incline Dumbbell Press', '4x10 Machine Chest Fly', '4X10 Dips',
              '4x10 high to low cable flies'],
    'back': ['4x10 Lat Pulldowns', '4x10 Seated Rows', '4x10 Rope Pullovers', '4x10 Dumbbell Shrugs', '4X10 Tbar Rows'],
    'shoulders': ['4x10 Dumbbell Shoulder Press', '4x10 Dumbbell Lateral Raise', '4x10 Rear Delt flies',
                  '4x10 Facepulls', '4x10 Cable Lateral Raise'],
    'biceps': ['4x10 Hammer Curls', '4x10 Bicep Curls', '4x10 Reverse Curls'],
    'triceps': ['4x10 Tricep Pushdowns', '4x10 tricep extensions', '4x10 Skullcrushers'],
    'push': ['4X10 dumbbell flatpress', '4x10 incline dumbbell press', '4x10 machine chest flies',
             '4x10 Tricep Extensions', '4x10 Tricep Pushdowns', '4X10 Dumbbell Lateral Raises'],
    'pull': ['4x10 Lat Pulldowns', '4x10 seated rows', '4x10 Rope Pullovers', '4x10 Dumbbell Shrugs',
             '4x10 Hammer Curls', '4x10 Bicep Curls'],
    'chest and back': ['4x10 Dumbbell Flat press', '4X10 Barbell Rows', '4X10 Lat Pulldowns', '4X10 Dips',
                       '4X10 Chest flies', '4X10 Rope Pullovers'],
    'arms and shoulders': ['4x10 Lateral Raises', '4x10 Incline bicep curls', '4x10 Dumbbell Shoulder press', '4x10 Dips', '4x10 Tricep pushdowns', '4x10 Hammer Curls'],
    'core': ['4x20 crunches', '4x20 sit ups', '4x10 Leg raises', '1 minute plank'],

}