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Workbench Central (the default "Home" tab) connect to your MySQL
instance, opening a SQL Editor tab.
on the SQL Editor tab and select your database from the SCHEMAS list in the
Object Browser on the left.
the menu, select Database > Reverse Engineer and follow the prompts.
The wizard will lead you through connecting to your instance, selecting your
database, and choosing the types of objects you want to reverse engineer. When
you're all done, you will have at least one new tab called MySQL Model. You may
also have a tab called EER Diagram which is cool, but not relevant here.
in the MySQL Model tab
Database > Forward Engineer
the prompts. Many options present themselves, including Generate INSERT Scripts
for Tables which allows you to script out the data contained within your tables
(perfect for lookup tables).
you will see the generated script in front of you. At this point you can Copy
to Clipboard or Save to Text File.
wizard will take you further, but if you just want the script you can stop here.
A word of caution: the scripts are generated by the
CREATE command. If you want ALTER you'll have to (as far as I can tell)
manually change the CREATEs to ALTERs.