{
  "routine": {
    "title": "Upper",
    "folder_id": 1723116,
    "notes": "Jeff Nippard Min-Max 4x · Week 1 Day 2 (Upper) · Intro week",
    "exercises": [
      {
        "exercise_template_id": "79EF4E4F",
        "notes": "Light cardio of my choice (treadmill, stair climber, elliptical, bike, etc.)",
        "rest_seconds": 0,
        "sets": [
          { "type": "normal", "duration_seconds": 600 }
        ]
      },
      {
        "exercise_template_id": "79EF4E4F",
        "notes": "10 reps per side of ARM SWINGS\n10 reps per side of ARM CIRCLES\n10 reps per side of FRONT-TO-BACK LEG SWINGS\n10 reps per side of SIDE-TO-SIDE LEG SWINGS\n15 reps per side of CABLE EXTERNAL ROTATIONS",
        "rest_seconds": 0,
        "sets": [
          { "type": "normal", "duration_seconds": 240 }
        ]
      },
      {
        "exercise_template_id": "4E5257DE",
        "notes": "Lean back by ~15° and drive your elbows down as you squeeze your shoulder blades together. This should feel like a mix of lats and mid-traps.\nSET 1: RIR 2, SET 2: RIR 1\nAlternatives: Close-Grip Pull-Up, 1-Arm Cable Pulldown\nWarmup1: ~50% de kgs del set pesado\nWarmup2: ~70% de kgs del set pesado",
        "rest_seconds": 180,
        "sets": [
          { "type": "warmup", "weight_kg": 14, "rep_range": { "start": 6, "end": 10 } },
          { "type": "warmup", "weight_kg": 20, "rep_range": { "start": 4, "end": 6 } },
          { "type": "normal", "weight_kg": 27, "rep_range": { "start": 8, "end": 10 } },
          { "type": "failure", "weight_kg": 32, "rep_range": { "start": 8, "end": 10 } }
        ]
      },
      {
        "exercise_template_id": "08A2974E",
        "notes": "Flare elbows out at roughly 45° and squeeze your shoulder blades together hard at the top of each rep.\nSET 1: RIR 2, SET 2: RIR 1\nAlternatives: Chest-Supported Machine Row, Chest-Supported DB Row\nWarmup1: ~50% de kgs del set pesado\nWarmup2: ~70% de kgs del set pesado",
        "rest_seconds": 180,
        "sets": [
          { "type": "warmup", "weight_kg": 15, "rep_range": { "start": 6, "end": 10 } },
          { "type": "warmup", "weight_kg": 22.5, "rep_range": { "start": 4, "end": 6 } },
          { "type": "normal", "weight_kg": 30, "rep_range": { "start": 8, "end": 10 } },
          { "type": "failure", "weight_kg": 32.5, "rep_range": { "start": 8, "end": 10 } }
        ]
      },
      {
        "exercise_template_id": "19A38071",
        "notes": "Think about shrugging up to your ears. Use straps, if possible.\nSET 1: RIR 1\nAlternatives: Barbell Shrug, Cable Shrug-In\nWarmup1: liviano para sentir el recorrido",
        "rest_seconds": 120,
        "sets": [
          { "type": "warmup", "weight_kg": 20, "rep_range": { "start": 6, "end": 10 } },
          { "type": "normal", "weight_kg": 35, "rep_range": { "start": 6, "end": 8 } }
        ]
      },
      {
        "exercise_template_id": "7EB3F7C3",
        "notes": "1 second pause at the bottom of each rep while maintaining tension on the pecs.\nSET 1: RIR 2, SET 2: RIR 1\nAlternatives: Smith Machine Bench Press, DB Bench Press\nWarmup1: ~45% del set pesado\nWarmup2: ~60% del set pesado\nWarmup3: ~75% del set pesado",
        "rest_seconds": 300,
        "sets": [
          { "type": "warmup", "weight_kg": 20, "rep_range": { "start": 6, "end": 10 } },
          { "type": "warmup", "weight_kg": 30, "rep_range": { "start": 4, "end": 6 } },
          { "type": "warmup", "weight_kg": 40, "rep_range": { "start": 3, "end": 5 } },
          { "type": "normal", "weight_kg": 50, "rep_range": { "start": 8, "end": 10 } },
          { "type": "failure", "weight_kg": 55, "rep_range": { "start": 8, "end": 10 } }
        ]
      },
      {
        "exercise_template_id": "DE68C825",
        "notes": "Set the cable at roughly hip height. Let your hand go slightly past your midline at the bottom of each rep to get a deep stretch on the side delt.\nSET 1: RIR 1, SET 2: RIR 0\nAlternatives: DB Lateral Raise, Machine Lateral Raise\nWarmup: liviano hasta sentirte listo",
        "rest_seconds": 120,
        "sets": [
          { "type": "warmup", "weight_kg": 3, "rep_range": { "start": 6, "end": 10 } },
          { "type": "normal", "weight_kg": 5, "rep_range": { "start": 8, "end": 10 } },
          { "type": "failure", "weight_kg": 6, "rep_range": { "start": 8, "end": 10 } }
        ]
      },
      {
        "exercise_template_id": "D8281C62",
        "notes": "Sweep the weight out to create the largest semi-circle possible with your arm.\nSET 1: RIR 0\nAlternatives: Lying Reverse DB Flye, Reverse Cable Crossover\nWarmup: liviano hasta sentirte listo",
        "rest_seconds": 120,
        "sets": [
          { "type": "warmup", "weight_kg": 15, "rep_range": { "start": 6, "end": 10 } },
          { "type": "failure", "weight_kg": 25, "rep_range": { "start": 8, "end": 10 } }
        ]
      },
      {
        "exercise_template_id": "23A48484",
        "notes": "Round your lower back as you crunch. Maintain a mind-muscle connection with your 6-pack.\nSET 1: RIR 1, SET 2: RIR 0\nAlternatives: Weighted Crunch, Machine Crunch\nWarmup: liviano hasta sentirte listo",
        "rest_seconds": 120,
        "sets": [
          { "type": "warmup", "weight_kg": 20, "rep_range": { "start": 6, "end": 10 } },
          { "type": "normal", "weight_kg": 30, "rep_range": { "start": 6, "end": 8 } },
          { "type": "failure", "weight_kg": 35, "rep_range": { "start": 6, "end": 8 } }
        ]
      }
    ]
  }
}