name: Starter Set
source: Planet Fitness
exercises:
- name: Lat Pull Down
  descr: Sit upright with your knees secured under the pad. Grip the bar wider than
    shoulder-width. Pull the bar down to your chest, squeezing your shoulder blades
    together. Avoid leaning back excessively or using momentum.
  type: Machine-Based
  split: Upper Body
- name: Seated Row
  descr: With your chest firmly against the pad, grip the handles and pull straight
    back while keeping your elbows close to your body. Focus on retracting your shoulder
    blades and avoid rounding your back.
  type: Machine-Based
  split: Upper Body
- name: Shoulder Press
  descr: Sit with your back against the pad, grip the handles just outside shoulder-width.
    Press upward without locking out your elbows. Keep your neck relaxed and avoid
    shrugging your shoulders.
  type: Machine-Based
  split: Upper Body
- name: Chest Press
  descr: Adjust the seat so the handles are at mid-chest height. Push forward until arms
    are nearly extended, then return slowly. Keep wrists straight and dont let your elbows
    drop too low.
  type: Machine-Based
  split: Upper Body
- name: Tricep Press
  descr: With elbows close to your sides, press the handles downward in a controlled
    motion. Avoid flaring your elbows or using your shoulders to assist the motion.
  type: Machine-Based
  split: Upper Body
- name: Arm Curl
  descr: Position your arms over the pad and grip the handles. Curl the weight upward
    while keeping your upper arms stationary. Avoid using momentum and fully control
    the lowering phase.
  type: Machine-Based
  split: Upper Body
- name: Abdominal
  descr: Sit with the pads resting against your chest. Contract your abs to curl forward,
    keeping your lower back in contact with the pad. Avoid pulling with your arms
    or hips.
  type: Machine-Based
  split: Core
- name: Rotary
  descr: Rotate your torso from side to side in a controlled motion, keeping your
    hips still. Focus on using your obliques to generate the twist, not momentum or
    the arms.
  type: Machine-Based
  split: Core
- name: Leg Press
  descr: Place your feet shoulder-width on the platform. Press upward through your
    heels without locking your knees. Keep your back flat against the pad throughout
    the motion.
  type: Machine-Based
  split: Lower Body
- name: Leg Extension
  descr: Sit upright and align your knees with the pivot point. Extend your legs to
    a straightened position, then lower with control. Avoid jerky movements or lifting
    your hips off the seat.
  type: Machine-Based
  split: Lower Body
- name: Leg Curl
  descr: Lie face down or sit depending on the version. Curl your legs toward your
    glutes, focusing on hamstring engagement. Avoid arching your back or using momentum.
  type: Machine-Based
  split: Lower Body
- name: Adductor
  descr: Sit with legs placed outside the pads. Bring your legs together using inner
    thigh muscles. Control the motion both in and out, avoiding fast swings.
  type: Machine-Based
  split: Lower Body
- name: Abductor
  descr: Sit with legs inside the pads and push outward to engage outer thighs and
    glutes. Avoid leaning forward and keep the motion controlled throughout.
  type: Machine-Based
  split: Lower Body
- name: Calfs
  descr: Place the balls of your feet on the platform with heels hanging off. Raise
    your heels by contracting your calves, then slowly lower them below the platform
    level for a full stretch.
  type: Machine-Based
  split: Lower Body
