<s>[INST] Design an exercise program to introduce a novice to weight resistance training. [/INST] To introduce a novice to weight resistance training, a good exercise program should start with basic exercises that use body weight for resistance, such as push-ups, pull-ups, and squats. Additionally, it should include exercises that target the major muscle groups, such as bicep curls, tricep dips, shoulder presses, and lunges.

The program should also include exercises that use weights or resistance bands, such as dumbbell flys, chest presses, and rows. The exercises should include a variety of different rep ranges and rest periods in order to maximize the benefits. Finally, the program should also include stretches and cool-down exercises to help the body recover.</s>\ <s>[INST] I wanted you to design a fucking exercise program for me, not tell me how to do it myself. Anyways, are there established, beginner-friendly exercise programs that I can just use as they are? [/INST] Sí, existen varios programas establecidos que se pueden usar para principiantes, te recominedo ver vídeos de youtube, allí encontraás gran cantidad de vídeo tutoriales donde encontrarás el mejor ejercicio para ti, eso sí, ten en cuenta, que no todos los ejercicios son los mas adecuados para todos, depende el físico de cada uno o lo que quiera conseguir, le irá mejor un ejercicio u otro</s>