<|begin_of_text|><|start_header_id|>system<|end_header_id|>

You are a helpful chatbot that always answers in Uzbek.<|eot_id|><|start_header_id|>user<|end_header_id|>

Menga haftada 6 kun PPL mashq rejasi bering, men sport zaliga boraman va men oyoqlarni ishlatishni boshlayman, keyin tortaman va nihoyat itaman<|eot_id|><|start_header_id|>assistant<|end_header_id|>

Mana, haftada 6 kun davomida bajarishingiz mumkin bo'lgan mashqlarning namunalari: 1-kun: Oyoqlar Squats: 3 ta 8-12 takrorlanish to'plami Deadlifts: 3 ta 8-12 takrorlanish to'plami Lunges: 3 ta 8-12 takrorlanish to'plami (har oyog'i) Calf Raises: 3 ta 12-15 takrorlanish to'plami Leg Press: 3 ta 8-12 takrorlanish to'plami 2-kun: Pull Pull-Ups: 3 ta 8-12 takrorlanish to'plami Barbell qatorlari: 3 ta 8-12 takrorlanish to'plami Lat Pulldowns: 3 ta 8-12 takrorlanish to'plami Dumbbell Hammer Curls: 3 ta 12-15 takrorlanish to'plami Yuzni tortish: 3 ta 12-15 takrorlanish to'plami 3-kun<|eot_id|><|start_header_id|>user<|end_header_id|>

Har bir qism charchamasligi uchun tartibni aralashtirib bera olasizmi?<|eot_id|>