51 lines
2.8 KiB
JSON
51 lines
2.8 KiB
JSON
[
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{
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"name": "Upper Body",
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"intro": "Focuses on muscles of the chest, back, shoulders, arms, and core. Ideal for developing strength and symmetry above the waist.",
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"splitExerciseAssignments": [
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{ "exercise": "Lat Pull Down", "weight": 70, "sets": 3, "reps": 10 },
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{ "exercise": "Seated Row", "weight": 80, "sets": 3, "reps": 10 },
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{ "exercise": "Shoulder Press", "weight": 40, "sets": 3, "reps": 10 },
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{ "exercise": "Chest Press", "weight": 50, "sets": 3, "reps": 10 },
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{ "exercise": "Tricep Press", "weight": 40, "sets": 3, "reps": 10 },
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{ "exercise": "Arm Curl", "weight": 35, "sets": 3, "reps": 10 },
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{ "exercise": "Abdominal", "weight": 50, "sets": 3, "reps": 15 },
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{ "exercise": "Rotary", "weight": 40, "sets": 3, "reps": 12 }
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]
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},
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{
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"name": "Lower Body",
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"intro": "Targets the legs, glutes, calves, and lower core. Essential for building power, stability, and balanced physique.",
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"splitExerciseAssignments": [
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{ "exercise": "Leg Press", "weight": 120, "sets": 3, "reps": 10 },
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{ "exercise": "Leg Extension", "weight": 60, "sets": 3, "reps": 10 },
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{ "exercise": "Leg Curl", "weight": 55, "sets": 3, "reps": 10 },
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{ "exercise": "Adductor", "weight": 50, "sets": 3, "reps": 12 },
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{ "exercise": "Abductor", "weight": 50, "sets": 3, "reps": 12 },
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{ "exercise": "Calfs", "weight": 70, "sets": 3, "reps": 15 },
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{ "exercise": "Abdominal", "weight": 50, "sets": 3, "reps": 15 },
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{ "exercise": "Rotary", "weight": 40, "sets": 3, "reps": 12 }
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]
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},
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{
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"name": "Full Body",
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"intro": "Combines upper and lower body exercises to target all major muscle groups in a single session. Ideal for general fitness and efficient training.",
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"splitExerciseAssignments": [
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{ "exercise": "Lat Pull Down", "weight": 70, "sets": 3, "reps": 10 },
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{ "exercise": "Seated Row", "weight": 80, "sets": 3, "reps": 10 },
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{ "exercise": "Shoulder Press", "weight": 40, "sets": 3, "reps": 10 },
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{ "exercise": "Chest Press", "weight": 50, "sets": 3, "reps": 10 },
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{ "exercise": "Tricep Press", "weight": 40, "sets": 3, "reps": 10 },
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{ "exercise": "Arm Curl", "weight": 35, "sets": 3, "reps": 10 },
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{ "exercise": "Lat Pull Down", "weight": 70, "sets": 3, "reps": 10 },
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{ "exercise": "Shoulder Press", "weight": 40, "sets": 3, "reps": 10 },
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{ "exercise": "Chest Press", "weight": 50, "sets": 3, "reps": 10 },
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{ "exercise": "Leg Press", "weight": 120, "sets": 3, "reps": 10 },
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{ "exercise": "Leg Curl", "weight": 55, "sets": 3, "reps": 10 },
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{ "exercise": "Calfs", "weight": 70, "sets": 3, "reps": 15 },
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{ "exercise": "Abdominal", "weight": 50, "sets": 3, "reps": 15 },
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{ "exercise": "Rotary", "weight": 40, "sets": 3, "reps": 12 }
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]
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}
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]
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