workouts/Workouts/Resources/_attic_/exercises.json

[
  {
    "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"]
  }
]