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Copy pathexercise_data.json
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226 lines (226 loc) · 4.76 KB
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{
"Day 1": [
{
"barbell bench front squat": {
"Sets": "4",
"Reps": "8-12"
}
},
{
"lever leg extension": {
"Sets": "4",
"Reps": "8-12"
}
},
{
"lever alternate leg press": {
"Sets": "3",
"Reps": "10-15"
}
},
{
"lever lying leg curl": {
"Sets": "4",
"Reps": "15-20"
}
},
{
"barbell standing calf raise": {
"Sets": "4",
"Reps": "15-20"
}
},
{
"barbell seated calf raise": {
"Sets": "4",
"Reps": "15-20"
}
},
{
"cable side bend crunch (bosu ball)": {
"Sets": "4",
"Reps": "15-20"
}
},
{
"hanging leg raise": {
"Sets": "4",
"Reps": "15-20"
}
}
],
"Day 2": [
{
"dumbbell full can lateral raise": {
"Sets": "4",
"Reps": "8-12"
}
},
{
"dumbbell arnold press v. 2": {
"Sets": "4",
"Reps": "8-12"
}
},
{
"barbell upright row": {
"Sets": "4",
"Reps": "8-12"
}
},
{
"dumbbell incline one arm lateral raise": {
"Sets": "3",
"Reps": "8-12"
}
},
{
"dumbbell incline bench press": {
"Sets": "3",
"Reps": "8-12"
}
},
{
"dumbbell fly": {
"Sets": "3",
"Reps": "8-12"
}
},
{
"chest dip": {
"Sets": "3",
"Reps": "8-12"
}
},
{
"dumbbell bench press": {
"Sets": "3",
"Reps": "8-12"
}
}
],
"Day 3": [
{
"chin-up": {
"Sets": "2",
"Reps": "8-12"
}
},
{
"pull-up": {
"Sets": "2",
"Reps": "8-12"
}
},
{
"band fixed back close grip pulldown": {
"Sets": "4",
"Reps": "8-12"
}
},
{
"cable wide grip rear pulldown behind neck": {
"Sets": "4",
"Reps": "8-12"
}
},
{
"band one arm twisting seated row": {
"Sets": "4",
"Reps": "8-12"
}
},
{
"barbell rack pull": {
"Sets": "3",
"Reps": "8-12"
}
}
],
"Day 4": [
{
"cable two arm tricep kickback": {
"Sets": "4",
"Reps": "8-12"
}
},
{
"cable straight arm pulldown (with rope)": {
"Sets": "4",
"Reps": "8-12"
}
},
{
"cable overhead curl": {
"Sets": "4",
"Reps": "8-12"
}
},
{
"Barbell Curl": {
"Sets": "3",
"Reps": "8-12"
}
},
{
"band wrist curl": {
"Sets": "3",
"Reps": "8-12"
}
},
{
"cable one arm preacher curl": {
"Sets": "3",
"Reps": "8-12"
}
}
],
"Day 5": [
{
"dumbbell lateral raise": {
"Sets": "3",
"Reps": "8-12"
}
},
{
"barbell upright row": {
"Sets": "3",
"Reps": "8-12"
}
},
{
"chin-up": {
"Sets": "3",
"Reps": "8-12"
}
},
{
"cable side bend crunch (bosu ball)": {
"Sets": "4",
"Reps": "5-30"
}
},
{
"hanging leg raise": {
"Sets": "4",
"Reps": "15-20"
}
}
],
"Day 6": [
{
"Rest": {
"Sets": null,
"Reps": null
}
}
],
"Day 7": [
{
"Rest": {
"Sets": null,
"Reps": null
}
}
]
}