Write a personalized workout plan in a {{tone}} tone, focusing on {{muscle_group}} exercises while accounting for {{injury_or_condition}} and matching difficulty to {{fitness_level}}. The plan must have three sections: Warm-up, Main Workout, Cool-down. For each exercise, specify sets, reps, and rest time. If an exercise is unsafe, provide a safe alternative. Output in Markdown. Maximum 500 words. Paste any relevant background information after these instructions before running.