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[
{
"name": "Bodyweight",
"descr": "Exercises that use your own body as resistance, requiring no equipment."
},
{
"name": "Free Weight",
"descr": "Exercises using handheld weights such as dumbbells, barbells, or kettlebells."
},
{
"name": "Resistance Band",
"descr": "Exercises performed with elastic bands that provide variable resistance."
},
{
"name": "Machine-Based",
"descr": "Exercises performed on gym equipment with guided movement paths."
},
{
"name": "Suspension",
"descr": "Exercises using bodyweight and adjustable straps anchored to a point."
},
{
"name": "Calisthenics",
"descr": "Advanced bodyweight movements focusing on control, balance, and strength."
},
{
"name": "Stretching - Static",
"descr": "Stretching muscles by holding a position for a prolonged time."
},
{
"name": "Stretching - Dynamic",
"descr": "Active movements that stretch muscles and joints through full range of motion."
},
{
"name": "Plyometric",
"descr": "Explosive movements designed to build power and speed."
},
{
"name": "Isometric",
"descr": "Exercises that involve holding a position under tension without movement."
}
]

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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 dont 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"]
}
]

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name: Beginner
source: Planet Fitness
exercises:
- 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 dont 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

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[
{
"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 bodys midline."
}
]

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[
{ "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." }
]

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- 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.

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[
{
"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 }
]
}
]