wip
This commit is contained in:
42
Workouts/Resources/_attic_/exercise-types.json
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42
Workouts/Resources/_attic_/exercise-types.json
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||||
[
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{
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"name": "Bodyweight",
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"descr": "Exercises that use your own body as resistance, requiring no equipment."
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},
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{
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"name": "Free Weight",
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"descr": "Exercises using handheld weights such as dumbbells, barbells, or kettlebells."
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},
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{
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"name": "Resistance Band",
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"descr": "Exercises performed with elastic bands that provide variable resistance."
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},
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{
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"name": "Machine-Based",
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"descr": "Exercises performed on gym equipment with guided movement paths."
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},
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{
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"name": "Suspension",
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"descr": "Exercises using bodyweight and adjustable straps anchored to a point."
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},
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{
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"name": "Calisthenics",
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"descr": "Advanced bodyweight movements focusing on control, balance, and strength."
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},
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{
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"name": "Stretching - Static",
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"descr": "Stretching muscles by holding a position for a prolonged time."
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},
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{
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"name": "Stretching - Dynamic",
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"descr": "Active movements that stretch muscles and joints through full range of motion."
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},
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{
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"name": "Plyometric",
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"descr": "Explosive movements designed to build power and speed."
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},
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{
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"name": "Isometric",
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"descr": "Exercises that involve holding a position under tension without movement."
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}
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]
|
151
Workouts/Resources/_attic_/exercises.json
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151
Workouts/Resources/_attic_/exercises.json
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@ -0,0 +1,151 @@
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[
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{
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"name": "Lat Pull Down",
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"setup": "Seat: 3, Thigh Pad: 4",
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"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.",
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"sets": 3,
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"reps": 10,
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"weight": 60,
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"type": "Machine-Based",
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"muscles": ["Latissimus Dorsi", "Trapezius", "Rhomboids", "Biceps Brachii"]
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},
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{
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"name": "Seated Row",
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"setup": "Seat: 2, Chest Pad: 3",
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"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.",
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"sets": 3,
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"reps": 10,
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"weight": 60,
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"type": "Machine-Based",
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"muscles": ["Latissimus Dorsi", "Rhomboids", "Trapezius", "Biceps Brachii"]
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},
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{
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"name": "Shoulder Press",
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"setup": "Seat: 4",
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"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.",
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"sets": 3,
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"reps": 10,
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"weight": 30,
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"type": "Machine-Based",
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"muscles": ["Deltoid (Anterior)", "Deltoid (Lateral)", "Triceps Brachii"]
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},
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{
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"name": "Chest Press",
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"setup": "Seat: 3",
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"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.",
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"sets": 3,
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"reps": 10,
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"weight": 40,
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"type": "Machine-Based",
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"muscles": ["Pectoralis Major", "Triceps Brachii", "Deltoid (Anterior)"]
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},
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{
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"name": "Tricep Press",
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"setup": "Seat: 2",
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"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.",
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"sets": 3,
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"reps": 10,
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"weight": 60,
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"type": "Machine-Based",
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"muscles": ["Triceps Brachii"]
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},
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{
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"name": "Arm Curl",
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"setup": "Seat: 3",
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"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.",
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"sets": 3,
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"reps": 10,
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"weight": 30,
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"type": "Machine-Based",
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"muscles": ["Biceps Brachii", "Brachialis"]
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},
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{
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"name": "Abdominal",
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"setup": "Seat: 2, Back Pad: 3",
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"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.",
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"sets": 3,
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"reps": 10,
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"weight": 60,
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"type": "Machine-Based",
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"muscles": ["Rectus Abdominis", "Internal Obliques"]
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},
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{
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"name": "Rotary",
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"setup": "Seat: 3, Start Angle: Centered",
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"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.",
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"sets": 3,
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"reps": 10,
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"weight": 60,
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"type": "Machine-Based",
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"muscles": ["Internal Obliques", "External Obliques"]
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},
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{
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"name": "Leg Press",
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"setup": "Seat Angle: 4, Platform: Middle",
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"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.",
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"sets": 3,
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"reps": 10,
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"weight": 130,
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"type": "Machine-Based",
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"muscles": [
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"Gluteus Maximus",
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"Rectus Femoris",
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"Vastus Lateralis",
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"Vastus Medialis",
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"Vastus Intermedius",
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"Biceps Femoris",
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"Semitendinosus",
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"Semimembranosus"
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]
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},
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{
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"name": "Leg Extension",
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"setup": "Seat: 3, Pad: Above ankle",
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"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.",
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"sets": 3,
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"reps": 10,
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"weight": 70,
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"type": "Machine-Based",
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"muscles": ["Rectus Femoris", "Vastus Lateralis", "Vastus Medialis", "Vastus Intermedius"]
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},
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{
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"name": "Leg Curl",
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"setup": "Seat: 2, Pad: Above ankle",
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"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.",
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"sets": 3,
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"reps": 10,
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"weight": 60,
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"type": "Machine-Based",
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"muscles": ["Biceps Femoris", "Semitendinosus", "Semimembranosus"]
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},
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{
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"name": "Adductor",
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"setup": "Seat: 3, Start Position: Wide",
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"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.",
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"sets": 3,
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"reps": 10,
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"weight": 110,
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"type": "Machine-Based",
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"muscles": ["Adductor Longus", "Adductor Brevis", "Adductor Magnus", "Gracilis"]
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},
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{
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"name": "Abductor",
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"setup": "Seat: 3, Start Position: Narrow",
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"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.",
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"sets": 3,
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"reps": 10,
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"weight": 110,
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"type": "Machine-Based",
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"muscles": ["Gluteus Medius", "Tensor Fasciae Latae"]
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},
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{
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"name": "Calfs",
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"setup": "Seat: 3, Toe Bar: Midfoot",
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"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.",
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"sets": 3,
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"reps": 10,
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"weight": 60,
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"type": "Machine-Based",
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"muscles": ["Gastrocnemius", "Soleus"]
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}
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]
|
183
Workouts/Resources/_attic_/exercises.yaml
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183
Workouts/Resources/_attic_/exercises.yaml
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name: Beginner
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source: Planet Fitness
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exercises:
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- name: Lat Pull Down
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setup: 'Seat: 3, Thigh Pad: 4'
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descr: Sit upright with your knees secured under the pad. Grip the bar wider than
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shoulder-width. Pull the bar down to your chest, squeezing your shoulder blades
|
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together. Avoid leaning back excessively or using momentum.
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sets: 3
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reps: 10
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weight: 60
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type: Machine-Based
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muscles:
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- Latissimus Dorsi
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- Trapezius
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- Rhomboids
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- Biceps Brachii
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- name: Seated Row
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setup: 'Seat: 2, Chest Pad: 3'
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descr: With your chest firmly against the pad, grip the handles and pull straight
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back while keeping your elbows close to your body. Focus on retracting your shoulder
|
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blades and avoid rounding your back.
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sets: 3
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reps: 10
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weight: 60
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type: Machine-Based
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muscles:
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- Latissimus Dorsi
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- Rhomboids
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- Trapezius
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- Biceps Brachii
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- name: Shoulder Press
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setup: 'Seat: 4'
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descr: Sit with your back against the pad, grip the handles just outside shoulder-width.
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Press upward without locking out your elbows. Keep your neck relaxed and avoid
|
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shrugging your shoulders.
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sets: 3
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reps: 10
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weight: 30
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type: Machine-Based
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muscles:
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- Deltoid (Anterior)
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- Deltoid (Lateral)
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- Triceps Brachii
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- name: Chest Press
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setup: 'Seat: 3'
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descr: Adjust the seat so the handles are at mid-chest height. Push forward until
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arms are nearly extended, then return slowly. Keep wrists straight and don’t let
|
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your elbows drop too low.
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sets: 3
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reps: 10
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weight: 40
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type: Machine-Based
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muscles:
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- Pectoralis Major
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- Triceps Brachii
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- Deltoid (Anterior)
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- name: Tricep Press
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setup: 'Seat: 2'
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descr: With elbows close to your sides, press the handles downward in a controlled
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motion. Avoid flaring your elbows or using your shoulders to assist the motion.
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sets: 3
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reps: 10
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weight: 60
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type: Machine-Based
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muscles:
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- Triceps Brachii
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- name: Arm Curl
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setup: 'Seat: 3'
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descr: Position your arms over the pad and grip the handles. Curl the weight upward
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while keeping your upper arms stationary. Avoid using momentum and fully control
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the lowering phase.
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sets: 3
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reps: 10
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weight: 30
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type: Machine-Based
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muscles:
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- Biceps Brachii
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- Brachialis
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- name: Abdominal
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setup: 'Seat: 2, Back Pad: 3'
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descr: Sit with the pads resting against your chest. Contract your abs to curl forward,
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keeping your lower back in contact with the pad. Avoid pulling with your arms
|
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or hips.
|
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sets: 3
|
||||
reps: 10
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||||
weight: 60
|
||||
type: Machine-Based
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muscles:
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- Rectus Abdominis
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||||
- Internal Obliques
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- name: Rotary
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||||
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
|
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the arms.
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||||
sets: 3
|
||||
reps: 10
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||||
weight: 60
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||||
type: Machine-Based
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||||
muscles:
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- Internal Obliques
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- External Obliques
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- name: Leg Press
|
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setup: 'Seat Angle: 4, Platform: Middle'
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||||
descr: Place your feet shoulder-width on the platform. Press upward through your
|
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heels without locking your knees. Keep your back flat against the pad throughout
|
||||
the motion.
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sets: 3
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||||
reps: 10
|
||||
weight: 130
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||||
type: Machine-Based
|
||||
muscles:
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||||
- Gluteus Maximus
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- Rectus Femoris
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||||
- Vastus Lateralis
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||||
- Vastus Medialis
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||||
- Vastus Intermedius
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||||
- Biceps Femoris
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||||
- Semitendinosus
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||||
- Semimembranosus
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||||
- name: Leg Extension
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||||
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
|
58
Workouts/Resources/_attic_/muscle-groups.json
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58
Workouts/Resources/_attic_/muscle-groups.json
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@ -0,0 +1,58 @@
|
||||
[
|
||||
{
|
||||
"name": "Chest",
|
||||
"descr": "Muscles at the front of the upper torso responsible for pushing movements."
|
||||
},
|
||||
{
|
||||
"name": "Back",
|
||||
"descr": "Muscles along the spine and upper back involved in pulling, posture, and lifting."
|
||||
},
|
||||
{
|
||||
"name": "Shoulders",
|
||||
"descr": "Muscles surrounding the shoulder joint, enabling arm rotation and elevation."
|
||||
},
|
||||
{
|
||||
"name": "Arms",
|
||||
"descr": "Upper limb muscles responsible for flexion, extension, and grip strength."
|
||||
},
|
||||
{
|
||||
"name": "Abdominals",
|
||||
"descr": "Core muscles on the front and sides of the torso, key for stability and trunk movement."
|
||||
},
|
||||
{
|
||||
"name": "Glutes",
|
||||
"descr": "Powerful hip muscles that drive hip extension, rotation, and posture."
|
||||
},
|
||||
{
|
||||
"name": "Quadriceps",
|
||||
"descr": "Four muscles at the front of the thigh responsible for knee extension."
|
||||
},
|
||||
{
|
||||
"name": "Hamstrings",
|
||||
"descr": "Muscles at the back of the thigh that bend the knee and extend the hip."
|
||||
},
|
||||
{
|
||||
"name": "Calves",
|
||||
"descr": "Muscles of the lower leg that control ankle movement and propulsion."
|
||||
},
|
||||
{
|
||||
"name": "Forearms",
|
||||
"descr": "Muscles between the elbow and wrist that manage wrist and finger motion."
|
||||
},
|
||||
{
|
||||
"name": "Neck",
|
||||
"descr": "Muscles supporting the head and enabling neck movement and posture."
|
||||
},
|
||||
{
|
||||
"name": "Hip Flexors",
|
||||
"descr": "Muscles at the front of the hip that lift the thigh toward the torso."
|
||||
},
|
||||
{
|
||||
"name": "Adductors",
|
||||
"descr": "Inner thigh muscles that pull the legs toward the midline of the body."
|
||||
},
|
||||
{
|
||||
"name": "Abductors",
|
||||
"descr": "Outer hip muscles that move the legs away from the body’s midline."
|
||||
}
|
||||
]
|
60
Workouts/Resources/_attic_/muscles.json
Normal file
60
Workouts/Resources/_attic_/muscles.json
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@ -0,0 +1,60 @@
|
||||
[
|
||||
{ "name": "Pectoralis Major", "muscleGroup": "Chest", "descr": "Large chest muscle located on the front of the upper torso, responsible for arm flexion and pushing." },
|
||||
{ "name": "Pectoralis Minor", "muscleGroup": "Chest", "descr": "Thin, triangular muscle beneath the pectoralis major, stabilizes the scapula." },
|
||||
|
||||
{ "name": "Latissimus Dorsi", "muscleGroup": "Back", "descr": "Broad muscle on the mid to lower back, responsible for pulling and shoulder extension." },
|
||||
{ "name": "Trapezius", "muscleGroup": "Back", "descr": "Large muscle covering the upper back and neck, involved in shoulder movement and posture." },
|
||||
{ "name": "Rhomboids", "muscleGroup": "Back", "descr": "Muscles between the shoulder blades, responsible for scapular retraction." },
|
||||
{ "name": "Erector Spinae", "muscleGroup": "Back", "descr": "Long vertical muscles along the spine that maintain posture and extend the back." },
|
||||
|
||||
{ "name": "Deltoid (Anterior)", "muscleGroup": "Shoulders", "descr": "Front portion of the shoulder muscle, raises the arm forward." },
|
||||
{ "name": "Deltoid (Lateral)", "muscleGroup": "Shoulders", "descr": "Middle portion of the shoulder muscle, raises the arm to the side." },
|
||||
{ "name": "Deltoid (Posterior)", "muscleGroup": "Shoulders", "descr": "Rear portion of the shoulder muscle, moves the arm backward." },
|
||||
{ "name": "Rotator Cuff Muscles", "muscleGroup": "Shoulders", "descr": "Group of four muscles surrounding the shoulder joint, stabilizing and rotating the arm." },
|
||||
|
||||
{ "name": "Biceps Brachii", "muscleGroup": "Arms", "descr": "Front upper arm muscle, responsible for elbow flexion and forearm rotation." },
|
||||
{ "name": "Triceps Brachii", "muscleGroup": "Arms", "descr": "Back upper arm muscle, responsible for elbow extension." },
|
||||
{ "name": "Brachialis", "muscleGroup": "Arms", "descr": "Muscle beneath the biceps, assists in elbow flexion." },
|
||||
{ "name": "Brachioradialis", "muscleGroup": "Arms", "descr": "Forearm muscle on the thumb side, aids in elbow flexion." },
|
||||
|
||||
{ "name": "Rectus Abdominis", "muscleGroup": "Abdominals", "descr": "Vertical muscle on the front of the abdomen, responsible for trunk flexion (the 'six-pack')." },
|
||||
{ "name": "Transverse Abdominis", "muscleGroup": "Abdominals", "descr": "Deepest abdominal muscle, wraps around the torso to stabilize the core." },
|
||||
{ "name": "Internal Obliques", "muscleGroup": "Abdominals", "descr": "Muscles located beneath the external obliques, involved in trunk rotation and lateral flexion." },
|
||||
{ "name": "External Obliques", "muscleGroup": "Abdominals", "descr": "Muscles on the sides of the abdomen, responsible for trunk twisting and side bending." },
|
||||
|
||||
{ "name": "Gluteus Maximus", "muscleGroup": "Glutes", "descr": "Largest glute muscle located in the buttocks, responsible for hip extension and rotation." },
|
||||
{ "name": "Gluteus Medius", "muscleGroup": "Glutes", "descr": "Muscle on the outer surface of the pelvis, important for hip abduction and stability." },
|
||||
{ "name": "Gluteus Minimus", "muscleGroup": "Glutes", "descr": "Smallest glute muscle, located beneath the medius, assists in hip abduction." },
|
||||
|
||||
{ "name": "Rectus Femoris", "muscleGroup": "Quadriceps", "descr": "Front thigh muscle, part of the quadriceps group, helps extend the knee and flex the hip." },
|
||||
{ "name": "Vastus Lateralis", "muscleGroup": "Quadriceps", "descr": "Outer thigh muscle, part of the quadriceps, involved in knee extension." },
|
||||
{ "name": "Vastus Medialis", "muscleGroup": "Quadriceps", "descr": "Inner thigh muscle, part of the quadriceps, assists in knee extension and stabilization." },
|
||||
{ "name": "Vastus Intermedius", "muscleGroup": "Quadriceps", "descr": "Deep thigh muscle beneath rectus femoris, assists in knee extension." },
|
||||
|
||||
{ "name": "Biceps Femoris", "muscleGroup": "Hamstrings", "descr": "Muscle on the back of the thigh, responsible for knee flexion and hip extension." },
|
||||
{ "name": "Semitendinosus", "muscleGroup": "Hamstrings", "descr": "Medial hamstring muscle, assists in knee flexion and internal rotation." },
|
||||
{ "name": "Semimembranosus", "muscleGroup": "Hamstrings", "descr": "Deep medial hamstring muscle, also assists in knee flexion and hip extension." },
|
||||
|
||||
{ "name": "Gastrocnemius", "muscleGroup": "Calves", "descr": "Large calf muscle visible on the back of the lower leg, responsible for plantar flexion of the foot." },
|
||||
{ "name": "Soleus", "muscleGroup": "Calves", "descr": "Flat muscle beneath the gastrocnemius, aids in plantar flexion when the knee is bent." },
|
||||
|
||||
{ "name": "Flexor Carpi Radialis", "muscleGroup": "Forearms", "descr": "Muscle on the front of the forearm, flexes and abducts the wrist." },
|
||||
{ "name": "Flexor Carpi Ulnaris", "muscleGroup": "Forearms", "descr": "Forearm muscle that flexes and adducts the wrist." },
|
||||
{ "name": "Extensor Carpi Radialis", "muscleGroup": "Forearms", "descr": "Posterior forearm muscle that extends and abducts the wrist." },
|
||||
{ "name": "Pronator Teres", "muscleGroup": "Forearms", "descr": "Muscle running across the forearm that pronates the forearm (palm down)." },
|
||||
|
||||
{ "name": "Sternocleidomastoid", "muscleGroup": "Neck", "descr": "Prominent neck muscle responsible for rotating and flexing the head." },
|
||||
{ "name": "Splenius Capitis", "muscleGroup": "Neck", "descr": "Back of neck muscle that extends and rotates the head." },
|
||||
{ "name": "Scalenes", "muscleGroup": "Neck", "descr": "Lateral neck muscles that assist in neck flexion and elevate the ribs during breathing." },
|
||||
|
||||
{ "name": "Iliopsoas", "muscleGroup": "Hip Flexors", "descr": "Deep muscle group connecting the lower spine to the femur, main hip flexor." },
|
||||
{ "name": "Rectus Femoris", "muscleGroup": "Hip Flexors", "descr": "Also part of the quadriceps, helps flex the hip and extend the knee." },
|
||||
{ "name": "Sartorius", "muscleGroup": "Hip Flexors", "descr": "Longest muscle in the body, crosses the thigh to flex and rotate the hip and knee." },
|
||||
|
||||
{ "name": "Adductor Longus", "muscleGroup": "Adductors", "descr": "Medial thigh muscle that adducts the leg and assists with hip flexion." },
|
||||
{ "name": "Adductor Brevis", "muscleGroup": "Adductors", "descr": "Short adductor muscle that helps pull the thigh inward." },
|
||||
{ "name": "Adductor Magnus", "muscleGroup": "Adductors", "descr": "Large, deep inner thigh muscle that performs hip adduction and extension." },
|
||||
{ "name": "Gracilis", "muscleGroup": "Adductors", "descr": "Thin inner thigh muscle that assists in adduction and knee flexion." },
|
||||
|
||||
{ "name": "Tensor Fasciae Latae", "muscleGroup": "Abductors", "descr": "Lateral hip muscle that abducts and medially rotates the thigh." }
|
||||
]
|
135
Workouts/Resources/_attic_/muscles.yaml
Normal file
135
Workouts/Resources/_attic_/muscles.yaml
Normal file
@ -0,0 +1,135 @@
|
||||
- name: Pectoralis Major
|
||||
muscleGroup: Chest
|
||||
descr: Large chest muscle located on the front of the upper torso, responsible for arm flexion and pushing.
|
||||
- name: Pectoralis Minor
|
||||
muscleGroup: Chest
|
||||
descr: Thin, triangular muscle beneath the pectoralis major, stabilizes the scapula.
|
||||
- name: Latissimus Dorsi
|
||||
muscleGroup: Back
|
||||
descr: Broad muscle on the mid to lower back, responsible for pulling and shoulder extension.
|
||||
- name: Trapezius
|
||||
muscleGroup: Back
|
||||
descr: Large muscle covering the upper back and neck, involved in shoulder movement and posture.
|
||||
- name: Rhomboids
|
||||
muscleGroup: Back
|
||||
descr: Muscles between the shoulder blades, responsible for scapular retraction.
|
||||
- name: Erector Spinae
|
||||
muscleGroup: Back
|
||||
descr: Long vertical muscles along the spine that maintain posture and extend the back.
|
||||
- name: Deltoid (Anterior)
|
||||
muscleGroup: Shoulders
|
||||
descr: Front portion of the shoulder muscle, raises the arm forward.
|
||||
- name: Deltoid (Lateral)
|
||||
muscleGroup: Shoulders
|
||||
descr: Middle portion of the shoulder muscle, raises the arm to the side.
|
||||
- name: Deltoid (Posterior)
|
||||
muscleGroup: Shoulders
|
||||
descr: Rear portion of the shoulder muscle, moves the arm backward.
|
||||
- name: Rotator Cuff Muscles
|
||||
muscleGroup: Shoulders
|
||||
descr: Group of four muscles surrounding the shoulder joint, stabilizing and rotating the arm.
|
||||
- name: Biceps Brachii
|
||||
muscleGroup: Arms
|
||||
descr: Front upper arm muscle, responsible for elbow flexion and forearm rotation.
|
||||
- name: Triceps Brachii
|
||||
muscleGroup: Arms
|
||||
descr: Back upper arm muscle, responsible for elbow extension.
|
||||
- name: Brachialis
|
||||
muscleGroup: Arms
|
||||
descr: Muscle beneath the biceps, assists in elbow flexion.
|
||||
- name: Brachioradialis
|
||||
muscleGroup: Arms
|
||||
descr: Forearm muscle on the thumb side, aids in elbow flexion.
|
||||
- name: Rectus Abdominis
|
||||
muscleGroup: Abdominals
|
||||
descr: Vertical muscle on the front of the abdomen, responsible for trunk flexion (the 'six-pack').
|
||||
- name: Transverse Abdominis
|
||||
muscleGroup: Abdominals
|
||||
descr: Deepest abdominal muscle, wraps around the torso to stabilize the core.
|
||||
- name: Internal Obliques
|
||||
muscleGroup: Abdominals
|
||||
descr: Muscles located beneath the external obliques, involved in trunk rotation and lateral flexion.
|
||||
- name: External Obliques
|
||||
muscleGroup: Abdominals
|
||||
descr: Muscles on the sides of the abdomen, responsible for trunk twisting and side bending.
|
||||
- name: Gluteus Maximus
|
||||
muscleGroup: Glutes
|
||||
descr: Largest glute muscle located in the buttocks, responsible for hip extension and rotation.
|
||||
- name: Gluteus Medius
|
||||
muscleGroup: Glutes
|
||||
descr: Muscle on the outer surface of the pelvis, important for hip abduction and stability.
|
||||
- name: Gluteus Minimus
|
||||
muscleGroup: Glutes
|
||||
descr: Smallest glute muscle, located beneath the medius, assists in hip abduction.
|
||||
- name: Rectus Femoris
|
||||
muscleGroup: Quadriceps
|
||||
descr: Front thigh muscle, part of the quadriceps group, helps extend the knee and flex the hip.
|
||||
- name: Vastus Lateralis
|
||||
muscleGroup: Quadriceps
|
||||
descr: Outer thigh muscle, part of the quadriceps, involved in knee extension.
|
||||
- name: Vastus Medialis
|
||||
muscleGroup: Quadriceps
|
||||
descr: Inner thigh muscle, part of the quadriceps, assists in knee extension and stabilization.
|
||||
- name: Vastus Intermedius
|
||||
muscleGroup: Quadriceps
|
||||
descr: Deep thigh muscle beneath rectus femoris, assists in knee extension.
|
||||
- name: Biceps Femoris
|
||||
muscleGroup: Hamstrings
|
||||
descr: Muscle on the back of the thigh, responsible for knee flexion and hip extension.
|
||||
- name: Semitendinosus
|
||||
muscleGroup: Hamstrings
|
||||
descr: Medial hamstring muscle, assists in knee flexion and internal rotation.
|
||||
- name: Semimembranosus
|
||||
muscleGroup: Hamstrings
|
||||
descr: Deep medial hamstring muscle, also assists in knee flexion and hip extension.
|
||||
- name: Gastrocnemius
|
||||
muscleGroup: Calves
|
||||
descr: Large calf muscle visible on the back of the lower leg, responsible for plantar flexion of the foot.
|
||||
- name: Soleus
|
||||
muscleGroup: Calves
|
||||
descr: Flat muscle beneath the gastrocnemius, aids in plantar flexion when the knee is bent.
|
||||
- name: Flexor Carpi Radialis
|
||||
muscleGroup: Forearms
|
||||
descr: Muscle on the front of the forearm, flexes and abducts the wrist.
|
||||
- name: Flexor Carpi Ulnaris
|
||||
muscleGroup: Forearms
|
||||
descr: Forearm muscle that flexes and adducts the wrist.
|
||||
- name: Extensor Carpi Radialis
|
||||
muscleGroup: Forearms
|
||||
descr: Posterior forearm muscle that extends and abducts the wrist.
|
||||
- name: Pronator Teres
|
||||
muscleGroup: Forearms
|
||||
descr: Muscle running across the forearm that pronates the forearm (palm down).
|
||||
- name: Sternocleidomastoid
|
||||
muscleGroup: Neck
|
||||
descr: Prominent neck muscle responsible for rotating and flexing the head.
|
||||
- name: Splenius Capitis
|
||||
muscleGroup: Neck
|
||||
descr: Back of neck muscle that extends and rotates the head.
|
||||
- name: Scalenes
|
||||
muscleGroup: Neck
|
||||
descr: Lateral neck muscles that assist in neck flexion and elevate the ribs during breathing.
|
||||
- name: Iliopsoas
|
||||
muscleGroup: Hip Flexors
|
||||
descr: Deep muscle group connecting the lower spine to the femur, main hip flexor.
|
||||
- name: Rectus Femoris
|
||||
muscleGroup: Hip Flexors
|
||||
descr: Also part of the quadriceps, helps flex the hip and extend the knee.
|
||||
- name: Sartorius
|
||||
muscleGroup: Hip Flexors
|
||||
descr: Longest muscle in the body, crosses the thigh to flex and rotate the hip and knee.
|
||||
- name: Adductor Longus
|
||||
muscleGroup: Adductors
|
||||
descr: Medial thigh muscle that adducts the leg and assists with hip flexion.
|
||||
- name: Adductor Brevis
|
||||
muscleGroup: Adductors
|
||||
descr: Short adductor muscle that helps pull the thigh inward.
|
||||
- name: Adductor Magnus
|
||||
muscleGroup: Adductors
|
||||
descr: Large, deep inner thigh muscle that performs hip adduction and extension.
|
||||
- name: Gracilis
|
||||
muscleGroup: Adductors
|
||||
descr: Thin inner thigh muscle that assists in adduction and knee flexion.
|
||||
- name: Tensor Fasciae Latae
|
||||
muscleGroup: Abductors
|
||||
descr: Lateral hip muscle that abducts and medially rotates the thigh.
|
50
Workouts/Resources/_attic_/splits.json
Normal file
50
Workouts/Resources/_attic_/splits.json
Normal file
@ -0,0 +1,50 @@
|
||||
[
|
||||
{
|
||||
"name": "Upper Body",
|
||||
"intro": "Focuses on muscles of the chest, back, shoulders, arms, and core. Ideal for developing strength and symmetry above the waist.",
|
||||
"splitExerciseAssignments": [
|
||||
{ "exercise": "Lat Pull Down", "weight": 70, "sets": 3, "reps": 10 },
|
||||
{ "exercise": "Seated Row", "weight": 80, "sets": 3, "reps": 10 },
|
||||
{ "exercise": "Shoulder Press", "weight": 40, "sets": 3, "reps": 10 },
|
||||
{ "exercise": "Chest Press", "weight": 50, "sets": 3, "reps": 10 },
|
||||
{ "exercise": "Tricep Press", "weight": 40, "sets": 3, "reps": 10 },
|
||||
{ "exercise": "Arm Curl", "weight": 35, "sets": 3, "reps": 10 },
|
||||
{ "exercise": "Abdominal", "weight": 50, "sets": 3, "reps": 15 },
|
||||
{ "exercise": "Rotary", "weight": 40, "sets": 3, "reps": 12 }
|
||||
]
|
||||
},
|
||||
{
|
||||
"name": "Lower Body",
|
||||
"intro": "Targets the legs, glutes, calves, and lower core. Essential for building power, stability, and balanced physique.",
|
||||
"splitExerciseAssignments": [
|
||||
{ "exercise": "Leg Press", "weight": 120, "sets": 3, "reps": 10 },
|
||||
{ "exercise": "Leg Extension", "weight": 60, "sets": 3, "reps": 10 },
|
||||
{ "exercise": "Leg Curl", "weight": 55, "sets": 3, "reps": 10 },
|
||||
{ "exercise": "Adductor", "weight": 50, "sets": 3, "reps": 12 },
|
||||
{ "exercise": "Abductor", "weight": 50, "sets": 3, "reps": 12 },
|
||||
{ "exercise": "Calfs", "weight": 70, "sets": 3, "reps": 15 },
|
||||
{ "exercise": "Abdominal", "weight": 50, "sets": 3, "reps": 15 },
|
||||
{ "exercise": "Rotary", "weight": 40, "sets": 3, "reps": 12 }
|
||||
]
|
||||
},
|
||||
{
|
||||
"name": "Full Body",
|
||||
"intro": "Combines upper and lower body exercises to target all major muscle groups in a single session. Ideal for general fitness and efficient training.",
|
||||
"splitExerciseAssignments": [
|
||||
{ "exercise": "Lat Pull Down", "weight": 70, "sets": 3, "reps": 10 },
|
||||
{ "exercise": "Seated Row", "weight": 80, "sets": 3, "reps": 10 },
|
||||
{ "exercise": "Shoulder Press", "weight": 40, "sets": 3, "reps": 10 },
|
||||
{ "exercise": "Chest Press", "weight": 50, "sets": 3, "reps": 10 },
|
||||
{ "exercise": "Tricep Press", "weight": 40, "sets": 3, "reps": 10 },
|
||||
{ "exercise": "Arm Curl", "weight": 35, "sets": 3, "reps": 10 },
|
||||
{ "exercise": "Lat Pull Down", "weight": 70, "sets": 3, "reps": 10 },
|
||||
{ "exercise": "Shoulder Press", "weight": 40, "sets": 3, "reps": 10 },
|
||||
{ "exercise": "Chest Press", "weight": 50, "sets": 3, "reps": 10 },
|
||||
{ "exercise": "Leg Press", "weight": 120, "sets": 3, "reps": 10 },
|
||||
{ "exercise": "Leg Curl", "weight": 55, "sets": 3, "reps": 10 },
|
||||
{ "exercise": "Calfs", "weight": 70, "sets": 3, "reps": 15 },
|
||||
{ "exercise": "Abdominal", "weight": 50, "sets": 3, "reps": 15 },
|
||||
{ "exercise": "Rotary", "weight": 40, "sets": 3, "reps": 12 }
|
||||
]
|
||||
}
|
||||
]
|
Reference in New Issue
Block a user