How to automatically update macro after adding a row?

[inxcndd]

I'm currently creating a sheet for some weekly workouts and I wanted to create a randomize button, using macros, that takes an x amount of exercises from a list and assigns them to their respective place - this way the workouts wouldn't get repetitive over time.
I'm veeery new to VBA coding, so I basically searched on the internet for a code that worked and I found one, but I encountered a couple of issues:

• I can get it to work for the first section (Legs&Glutes), but when I went to change the code for the "Abs" section I realized that I can't get the exercises to start on row 12 (instead they just replace the first exercises of the "Legs&Glutes" section).
• I don't know how to make the code automatically change when I add a row. For example, I currently have 9 exercises for the first section but I wanted the code to automatically update after adding a row to assign more exercises (so if I added another row between row 10 and 11, the code would update to assign 10 exercises instead of 9, but also in a way that changes the Abs code to start on row 13).

Here is the code that I'm currently using (first section but they're the same, the columns just change):

Sub Legs_And_Glutes()
Dim NameColumn As Integer
Dim FirstNameRow As Integer
Dim NewColumn As Integer
Dim NumberOfNames As Integer
Dim lrow As Long
Dim StoredNames As String
Dim Counter As Integer
Dim Name As String


NameColumn = 8 'Change this if your names are not in column A
FirstNameRow = 2 'Change this if your first name does not start in row 2 (1 would be the column header)
NewColumn = 2 'Change this if you want to change the column of 10 names from column E to a different column
NumberOfNames = 9 '10 Names in new list


lrow = Cells(Rows.Count, NameColumn).End(xlUp).Row
Counter = 2
StoredNames = ""


Cells(1, NewColumn) = "Exercises"
Range(Cells(2, NewColumn), Cells(NumberOfNames + 1, NewColumn)).ClearContents


Do Until Cells(NumberOfNames + 1, NewColumn) <> ""
    Name = WorksheetFunction.Index(Range(Cells(FirstNameRow, NameColumn), Cells(lrow, NameColumn)), WorksheetFunction.RandBetween(1, lrow - FirstNameRow + 1))
    If InStr(StoredNames, Name) = 0 Then
        StoredNames = StoredNames & " " & Name
        Cells(Counter, NewColumn) = Name
        Counter = Counter + 1
    End If
Loop




End Sub

And here is my sheet as well.

workout2 (version 1).xlsb
	B	C	D	E	F	G	H	I
1	Exercises	Sets	Reps	Notes			Legs/Glutes	Abs
2	side leg lifts	10	each leg	2kgs			bulgarian split squat	bicycle crunches
3	kneeling squats	10	x1	10 sec hold			donkey kicks	c curls
4	donkey kicks pulse	10	each leg				donkey kicks pulse	crunches
5	squats pulses w/leg raise	10	x1				fire hydrants	heel touches
6	stand up side kicks	10	x1				fire hydrants kicks	leg raises
7	bulgarian split squat	10	each leg	pulse 3 times			fire hydrants pulses	plank
8	fire hydrants pulses	10	each leg				frog bridge pulses	plank side dips
9	fire hydrants kicks	10	each leg				frog pump	reverse bicycle peddles
10	side box leg lifts	10	each leg				hip thrusts/bridges	reverse crunches
11	abs						kneeling squats	russian twists
12	plank	10	x1				lunges	scissor extensions
13	table top leg extensions	10	each leg				side box leg lifts	table top leg extensions
14	reverse crunches	10	x1				side kicks
15	bycicle kicks	10	each leg				side leg lifts
16	russian twists	10	x1				side squats
17	leg raises	10	x1				single leg RDL
18							squats
19							squats pulses w/leg raise
20							stand up side kicks
Monday (2)