{
  "id": "290cc8b1-8f9e-4a95-a42e-bca49d5fee49",
  "title": "Upper (Strength Focus)",
  "routine_id": "bbaf4a25-8d69-41de-b97f-b7a875e80d30",
  "description": "Feels good to be back!",
  "start_time": "2025-10-27T22:52:58+00:00",
  "end_time": "2025-10-28T00:25:44+00:00",
  "updated_at": "2025-10-28T00:25:46.100Z",
  "created_at": "2025-10-28T00:25:46.100Z",
  "exercises": [
    {
      "index": 0,
      "title": "Warm Up",
      "notes": "",
      "exercise_template_id": "79EF4E4F",
      "superset_id": null,
      "sets": [
        {
          "index": 0,
          "type": "normal",
          "weight_kg": null,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": 900,
          "rpe": null,
          "custom_metric": null
        }
      ]
    },
    {
      "index": 1,
      "title": "Incline Bench Press (Dumbbell)",
      "notes": "LSRPE ~6\nWarm-Up Set #1 = ~45% of planned working weight Warm-Up Set #2 = ~65% of planned working weight Warm-Up Set #3 = ~85% of planned working weight\n\n1 second pause at the bottom of each rep while maintaining tension on the pecs\n\nhttps://youtu.be/vqQ9ok0dEgk",
      "exercise_template_id": "07B38369",
      "superset_id": null,
      "sets": [
        {
          "index": 0,
          "type": "warmup",
          "weight_kg": 3.62,
          "reps": 10,
          "distance_meters": null,
          "duration_seconds": null,
          "rpe": 6,
          "custom_metric": null
        },
        {
          "index": 1,
          "type": "warmup",
          "weight_kg": 4.53,
          "reps": 6,
          "distance_meters": null,
          "duration_seconds": null,
          "rpe": 6,
          "custom_metric": null
        },
        {
          "index": 2,
          "type": "warmup",
          "weight_kg": 5.44,
          "reps": 4,
          "distance_meters": null,
          "duration_seconds": null,
          "rpe": 6,
          "custom_metric": null
        },
        {
          "index": 3,
          "type": "normal",
          "weight_kg": 6.8,
          "reps": 8,
          "distance_meters": null,
          "duration_seconds": null,
          "rpe": 6,
          "custom_metric": null
        }
      ]
    },
    {
      "index": 2,
      "title": "Butterfly (Pec Deck)",
      "notes": "",
      "exercise_template_id": "9DCE2D64",
      "superset_id": null,
      "sets": [
        {
          "index": 0,
          "type": "warmup",
          "weight_kg": 31.5,
          "reps": 10,
          "distance_meters": null,
          "duration_seconds": null,
          "rpe": 6,
          "custom_metric": null
        },
        {
          "index": 1,
          "type": "warmup",
          "weight_kg": 38.5,
          "reps": 6,
          "distance_meters": null,
          "duration_seconds": null,
          "rpe": 7,
          "custom_metric": null
        },
        {
          "index": 2,
          "type": "normal",
          "weight_kg": 45,
          "reps": 8,
          "distance_meters": null,
          "duration_seconds": null,
          "rpe": 7,
          "custom_metric": null
        }
      ]
    },
    {
      "index": 3,
      "title": "Pull Up (Assisted)",
      "notes": "",
      "exercise_template_id": "2C37EC5E",
      "superset_id": null,
      "sets": [
        {
          "index": 0,
          "type": "warmup",
          "weight_kg": 44.5,
          "reps": 10,
          "distance_meters": null,
          "duration_seconds": null,
          "rpe": 8.5,
          "custom_metric": null
        },
        {
          "index": 1,
          "type": "warmup",
          "weight_kg": 40.5,
          "reps": 5,
          "distance_meters": null,
          "duration_seconds": null,
          "rpe": 10,
          "custom_metric": null
        },
        {
          "index": 2,
          "type": "normal",
          "weight_kg": 44.5,
          "reps": 6,
          "distance_meters": null,
          "duration_seconds": null,
          "rpe": 10,
          "custom_metric": null
        }
      ]
    },
    {
      "index": 4,
      "title": "Single Arm Lateral Raise (Cable)",
      "notes": "",
      "exercise_template_id": "DE68C825",
      "superset_id": null,
      "sets": [
        {
          "index": 0,
          "type": "warmup",
          "weight_kg": 3,
          "reps": 10,
          "distance_meters": null,
          "duration_seconds": null,
          "rpe": 6,
          "custom_metric": null
        },
        {
          "index": 1,
          "type": "warmup",
          "weight_kg": 5,
          "reps": 6,
          "distance_meters": null,
          "duration_seconds": null,
          "rpe": 6,
          "custom_metric": null
        },
        {
          "index": 2,
          "type": "normal",
          "weight_kg": 6,
          "reps": 10,
          "distance_meters": null,
          "duration_seconds": null,
          "rpe": 7.5,
          "custom_metric": null
        }
      ]
    },
    {
      "index": 5,
      "title": "T Bar Row",
      "notes": "LSRPE ~6\nWarm-Up Set #1 = ~50% of planned working weight Warm-Up Set #2 = ~70% of planned working weight\n\nFocus on getting a big stretch and touch your stomach/chest on each rep!\n\nhttps://youtu.be/Wmivm40AV3Q?si= pAcxmzGxP16bt515",
      "exercise_template_id": "08A2974E",
      "superset_id": null,
      "sets": [
        {
          "index": 0,
          "type": "warmup",
          "weight_kg": 15,
          "reps": 10,
          "distance_meters": null,
          "duration_seconds": null,
          "rpe": 7,
          "custom_metric": null
        },
        {
          "index": 1,
          "type": "warmup",
          "weight_kg": 21.5,
          "reps": 6,
          "distance_meters": null,
          "duration_seconds": null,
          "rpe": 7,
          "custom_metric": null
        },
        {
          "index": 2,
          "type": "normal",
          "weight_kg": 30,
          "reps": 8,
          "distance_meters": null,
          "duration_seconds": null,
          "rpe": 7.5,
          "custom_metric": null
        }
      ]
    },
    {
      "index": 6,
      "title": "Overhead Triceps Extension (Cable)",
      "notes": "",
      "exercise_template_id": "B5EFBF9C",
      "superset_id": null,
      "sets": [
        {
          "index": 0,
          "type": "warmup",
          "weight_kg": 5.75,
          "reps": 10,
          "distance_meters": null,
          "duration_seconds": null,
          "rpe": 7,
          "custom_metric": null
        },
        {
          "index": 1,
          "type": "normal",
          "weight_kg": 10.25,
          "reps": 10,
          "distance_meters": null,
          "duration_seconds": null,
          "rpe": 8,
          "custom_metric": null
        }
      ]
    },
    {
      "index": 7,
      "title": "Behind the Back Curl (Cable)",
      "notes": "",
      "exercise_template_id": "2DBCA395",
      "superset_id": null,
      "sets": [
        {
          "index": 0,
          "type": "warmup",
          "weight_kg": 12.5,
          "reps": 10,
          "distance_meters": null,
          "duration_seconds": null,
          "rpe": 6,
          "custom_metric": null
        },
        {
          "index": 1,
          "type": "normal",
          "weight_kg": 20,
          "reps": 4,
          "distance_meters": null,
          "duration_seconds": null,
          "rpe": 10,
          "custom_metric": null
        }
      ]
    }
  ]
}