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Workouts/Resources/exercises.yaml

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+- name: Lat Pull Down
+  setup: 'Seat: 3, Thigh Pad: 4'
+  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.
+  sets: 3
+  reps: 10
+  weight: 60
+  type: Machine-Based
+  muscles:
+  - Latissimus Dorsi
+  - Trapezius
+  - Rhomboids
+  - Biceps Brachii
+- name: Seated Row
+  setup: 'Seat: 2, Chest Pad: 3'
+  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.
+  sets: 3
+  reps: 10
+  weight: 60
+  type: Machine-Based
+  muscles:
+  - Latissimus Dorsi
+  - Rhomboids
+  - Trapezius
+  - Biceps Brachii
+- name: Shoulder Press
+  setup: 'Seat: 4'
+  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.
+  sets: 3
+  reps: 10
+  weight: 30
+  type: Machine-Based
+  muscles:
+  - Deltoid (Anterior)
+  - Deltoid (Lateral)
+  - Triceps Brachii
+- name: Chest Press
+  setup: 'Seat: 3'
+  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 don’t let
+    your elbows drop too low.
+  sets: 3
+  reps: 10
+  weight: 40
+  type: Machine-Based
+  muscles:
+  - Pectoralis Major
+  - Triceps Brachii
+  - Deltoid (Anterior)
+- name: Tricep Press
+  setup: 'Seat: 2'
+  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.
+  sets: 3
+  reps: 10
+  weight: 60
+  type: Machine-Based
+  muscles:
+  - Triceps Brachii
+- name: Arm Curl
+  setup: 'Seat: 3'
+  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.
+  sets: 3
+  reps: 10
+  weight: 30
+  type: Machine-Based
+  muscles:
+  - Biceps Brachii
+  - Brachialis
+- name: Abdominal
+  setup: 'Seat: 2, Back Pad: 3'
+  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.
+  sets: 3
+  reps: 10
+  weight: 60
+  type: Machine-Based
+  muscles:
+  - Rectus Abdominis
+  - Internal Obliques
+- name: Rotary
+  setup: 'Seat: 3, Start Angle: Centered'
+  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.
+  sets: 3
+  reps: 10
+  weight: 60
+  type: Machine-Based
+  muscles:
+  - Internal Obliques
+  - External Obliques
+- name: Leg Press
+  setup: 'Seat Angle: 4, Platform: Middle'
+  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.
+  sets: 3
+  reps: 10
+  weight: 130
+  type: Machine-Based
+  muscles:
+  - Gluteus Maximus
+  - Rectus Femoris
+  - Vastus Lateralis
+  - Vastus Medialis
+  - Vastus Intermedius
+  - Biceps Femoris
+  - Semitendinosus
+  - Semimembranosus
+- name: Leg Extension
+  setup: 'Seat: 3, Pad: Above ankle'
+  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.
+  sets: 3
+  reps: 10
+  weight: 70
+  type: Machine-Based
+  muscles:
+  - Rectus Femoris
+  - Vastus Lateralis
+  - Vastus Medialis
+  - Vastus Intermedius
+- name: Leg Curl
+  setup: 'Seat: 2, Pad: Above ankle'
+  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.
+  sets: 3
+  reps: 10
+  weight: 60
+  type: Machine-Based
+  muscles:
+  - Biceps Femoris
+  - Semitendinosus
+  - Semimembranosus
+- name: Adductor
+  setup: 'Seat: 3, Start Position: Wide'
+  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.
+  sets: 3
+  reps: 10
+  weight: 110
+  type: Machine-Based
+  muscles:
+  - Adductor Longus
+  - Adductor Brevis
+  - Adductor Magnus
+  - Gracilis
+- name: Abductor
+  setup: 'Seat: 3, Start Position: Narrow'
+  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.
+  sets: 3
+  reps: 10
+  weight: 110
+  type: Machine-Based
+  muscles:
+  - Gluteus Medius
+  - Tensor Fasciae Latae
+- name: Calfs
+  setup: 'Seat: 3, Toe Bar: Midfoot'
+  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.
+  sets: 3
+  reps: 10
+  weight: 60
+  type: Machine-Based
+  muscles:
+  - Gastrocnemius
+  - Soleus