<prompt> Etsa mohlala oa moralo oa boikoetliso bakeng sa baatlelete.nan  <response>: Instruction in English: Create a sample gym plan for athletes. . Response in English: Here is a sample gym plan for athletes:Day 1: Chest and BackWarm-up: 5 minutes on the treadmill, followed by dynamic stretching 1. Bench press - 4 sets of 12 reps 2. Incline dumbbell press - 4 sets of 12 reps 3. Pectoral fly machine - 4 sets of 12 reps 4. Bent over row - 4 sets of 12 reps 5. Seated cable row - 4 sets of 12 reps 6. Pull-ups - 3 sets of 8 reps Day 2: RestDay 3: Shoulders and ArmsWarm-up: 5 minutes on the elliptical, followed by dynamic stretching 1. Overhead press - 4 sets of 12 reps 2. Lateral raises - 4 sets of 12 reps 3. Front raises - 4 sets of 12 reps 4. Bicep curls - 4 sets of 12 reps 5. Hammer curls - 4 sets of 12 reps 6. Tricep extensions - 4 sets of 12 reps 7. Tricep dips - 3 sets of 8 reps Day 4: RestDay 5: Legs and CoreWarm-up: 5 minutes on the bike, followed by dynamic stretching 1. Squats - 4 sets of 12 reps 2. Leg press - 4 sets of 12 reps 3. Lunges - 4 sets of 12 reps 4. Calf raises - 4 sets of 12 reps 5. Planks - 3 sets of 30 seconds 6. Side planks - 3 sets of 30 seconds 7. Bicycle crunches - 3 sets of 20 reps Day 6: RestDay 7: Full bodyWarm-up: 5 minutes of jumping jacks, followed by dynamic stretching 1. Deadlifts - 4 sets of 12 reps 2. Push-ups - 4 sets of 12 reps 3. Pull-ups - 3 sets of 8 reps 4. Box jumps - 3 sets of 10 reps 5. Burpees - 3 sets of 10 reps 6. Mountain climbers - 4 sets of 12 reps 7. Russian twists - 4 sets of 12 reps . Response in Sesotho: Mona ke mohlala oa moralo oa boikoetliso bakeng sa baatlelete: Letsatsi la 1: Sefubeng le Morao Ho futhumatsa: Metsotso ea 5 holima treadmill, e lateloa ke ho otlolla ho matla 1. Bench Press - 4 sets of 12 reps 2. Incline dumbbell press - 4 lihlopha tsa 12 reps 3. Pectoral fly machine - 4 lihlopha tsa 12 reps 4. E kobehile holimo - lihlopha tse 4 tsa reps tse 12 Letsatsi la 2: Phomolo Letsatsi la 3: Mahetla le Liphaka Ho futhumatsa: Metsotso e 5 holima elliptical, e lateloa ke dynamic stretching 1. Overhead Press - 4 lihlopha tsa 12 reps 2. Lateral e phahamisa - 4 lihlopha tsa 12 reps 3. Ka pele e phahamisa - lihlopha tse 4 tsa 12 reps 4. Bicep curls - lihlopha tse 4 tsa 12 reps 5. Hammer curls - lihlopha tse 4 tsa 12 reps 6. Tricep extensions - 4 lihlopha tsa 12 reps 7. Tricep dips - 3 lihlopha tsa 8 Letsatsi la 4: Phomola Letsatsi la 5: Maoto le Bohareng Ho iphuthumatsa: Metsotso e 5 ka baesekele, e lateloe ke ho otlolla ho matla 1. Li-squats - 4 lihlopha tsa 12 reps 2. Tobetsa maoto - lihlopha tse 4 tsa 12 reps 3. Lunges - 4 lihlopha tsa 12 reps 4. Namane e phahamisa - 4 lihlopha tsa 12 reps 5. Mapolanka - lihlopha tse 3 tsa metsotsoana e 30 6. Mapolanka a mahlakoreng - lihlopha tse 3 tsa metsotsoana e 30 7. Li-crunches tsa libaesekele - lihlopha tse 3 tsa 20 reps Letsatsi la 6: Phomolo Letsatsi la 7: Mele o feletseng Ho futhumatsa: Metsotso e 5 ea li-jacking jacks, e lateloa ke ho otlolla ho matla 1. Deadlifts - lihlopha tse 4 tsa 12 reps 2. Push-ups - 4 lihlopha tsa 12 reps 3. Pull-ups - 3 lihlopha tsa 8 reps 4. Box jumps - 3 lihlopha tsa 10 reps 5. Burpees - lihlopha tse 3 tsa 10 reps 