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{
"0": {
"name": "Monday",
"exercises": {
"Barbell squats": "3 sets of 12-15 reps",
"Barbell deadlifts": "3 sets of 12-15 reps",
"Barbell bent-over rows": "3 sets of 12-15 reps",
"Barbell bench press": "3 sets of 12-15 reps",
"Barbell bicep curls": "3 sets of 12-15 reps",
"Skullcrushers": "3 sets of 12-15 reps",
"One core exercise (e.g. Russian twists)": "3 sets of 15-20 reps"
}
},
"2": {
"name": "Wednesday",
"exercises": {
"Dumbbell shoulder press": "3 sets of 12-15 reps",
"Dumbbell bent-over rows": "3 sets of 12-15 reps",
"Lat pulldowns": "3 sets of 12-15 reps",
"Barbell lunges": "3 sets of 12-15 reps per leg",
"Dumbbell bicep curls": "3 sets of 12-15 reps",
"Tricep kickbacks": "3 sets of 12-15 reps",
"One core exercise (e.g. Plank)": "3 sets of 30-60 seconds"
}
},
"4": {
"name": "Friday",
"exercises": {
"Incline barbell bench press": "3 sets of 12-15 reps",
"Barbell military press": "3 sets of 12-15 reps",
"Glute bridges": "3 sets of 12-15 reps",
"Romanian deadlifts": "3 sets of 12-15 reps",
"Cable bicep curls": "3 sets of 12-15 reps",
"Tricep pushdowns": "3 sets of 12-15 reps",
"One core exercise (e.g. Side plank)": "3 sets of 30-60 seconds"
}
}
}