<s>[INST] I want to learn what the main muscle groups are for training in the gym. Please also clarify any main muscle groups that are generally worked together. [/INST] The main muscle groups for training in the gym are:

Chest: pectoral muscles.
Back: latissimus dorsi, traps, rhomboids.
Legs: quadriceps, hamstrings, glutes, calf muscles.
Arms: biceps, triceps, forearms.
Shoulders: deltoids, rotator cuff muscles.
Abs: rectus abdominis, obliques, transverse abdominis.
These muscle groups are often worked together in compound exercises:

Chest and triceps: bench press, dips.
Back and biceps: pull ups, rows.
Legs and back: squats, deadlifts.
Shoulders and legs: overhead press, lunges.
Abs and legs: crunches, planks, Russian twists.</s>\ <s>[INST] If I want to run faster and longer what muscles should I train? [/INST] 