{
  "id": "2164feea-1b5f-4822-adb5-aec6e58cdf88",
  "title": "Min-Max 4x D2 — Upper (W5b)",
  "folder_id": 2826578,
  "updated_at": "2026-06-07T13:15:36.350Z",
  "created_at": "2026-05-07T02:54:05.613Z",
  "exercises": [
    {
      "index": 0,
      "title": "Elliptical Trainer",
      "notes": "Calentamiento elíptica 10-12min, RPE 5-6. Sudar suave.",
      "exercise_template_id": "3303376C",
      "superset_id": null,
      "sets": [
        {
          "index": 0,
          "type": "normal",
          "weight_kg": null,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null
        }
      ],
      "rest_seconds": 0
    },
    {
      "index": 1,
      "title": "Lat Pulldown - Close Grip (Cable)",
      "notes": "Lat Pulldown Close — W5a: 55×8@8.5 / 55×10@10(falla). W5b: S1 +2.5 → 57.5×8 (target RIR 1.5), S2 sostengo 55×10 (no fallar, RIR 0-0.5). Codos pegados, sin impulso.",
      "exercise_template_id": "4E5257DE",
      "superset_id": null,
      "sets": [
        {
          "index": 0,
          "type": "warmup",
          "weight_kg": 25,
          "reps": 8,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null
        },
        {
          "index": 1,
          "type": "warmup",
          "weight_kg": 42,
          "reps": 6,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null
        },
        {
          "index": 2,
          "type": "normal",
          "weight_kg": 57.5,
          "reps": 8,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null
        },
        {
          "index": 3,
          "type": "normal",
          "weight_kg": 55,
          "reps": 10,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null
        }
      ],
      "rest_seconds": 180
    },
    {
      "index": 2,
      "title": "Seated Row (Machine)",
      "notes": "Seated Row — W5a: 55×10@9.5 / 55×10@9.5 (top). W5b: S1 +2.5 → 57.5×8 (target 8-9), S2 sostengo 55×10. Tirón al ombligo, pecho abierto.",
      "exercise_template_id": "1DF4A847",
      "superset_id": null,
      "sets": [
        {
          "index": 0,
          "type": "warmup",
          "weight_kg": 35,
          "reps": 8,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null
        },
        {
          "index": 1,
          "type": "warmup",
          "weight_kg": 42,
          "reps": 8,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null
        },
        {
          "index": 2,
          "type": "normal",
          "weight_kg": 57.5,
          "reps": 8,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null
        },
        {
          "index": 3,
          "type": "normal",
          "weight_kg": 55,
          "reps": 10,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null
        }
      ],
      "rest_seconds": 180
    },
    {
      "index": 3,
      "title": "Shrug (Dumbbell)",
      "notes": "Shrug — W5a: 20×10@8.5. W5b: +2.5 → 22.5×8-10 estricto, sin rebote, pausa 1s arriba.",
      "exercise_template_id": "ABEC557F",
      "superset_id": null,
      "sets": [
        {
          "index": 0,
          "type": "warmup",
          "weight_kg": 14,
          "reps": 12,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null
        },
        {
          "index": 1,
          "type": "normal",
          "weight_kg": 22.5,
          "reps": 8,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null
        }
      ],
      "rest_seconds": 90
    },
    {
      "index": 4,
      "title": "Chest Press (Machine)",
      "notes": "Chest Press — W5a: 40×8@9.5 / 40×8@10(falla). W5b: sostengo 40/40, objetivo 8-10 cada set, RIR ≥0.5. Si sale 10 limpio, S2 = 42.5 W6.",
      "exercise_template_id": "7EB3F7C3",
      "superset_id": null,
      "sets": [
        {
          "index": 0,
          "type": "warmup",
          "weight_kg": 25,
          "reps": 10,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null
        },
        {
          "index": 1,
          "type": "warmup",
          "weight_kg": 32,
          "reps": 10,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null
        },
        {
          "index": 2,
          "type": "normal",
          "weight_kg": 40,
          "reps": 8,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null
        },
        {
          "index": 3,
          "type": "normal",
          "weight_kg": 40,
          "reps": 8,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null
        }
      ],
      "rest_seconds": 180
    },
    {
      "index": 5,
      "title": "Single Arm Lateral Raise (Cable)",
      "notes": "Lateral Raise — W5a: 5×8@10 / 5×6@10 (ambas a falla). W5b: REGRESIÓN a 2.5kg, 2 sets de 10-12 estrictos, sin impulso. Re-subir a 5kg en W6.",
      "exercise_template_id": "DE68C825",
      "superset_id": null,
      "sets": [
        {
          "index": 0,
          "type": "warmup",
          "weight_kg": 2,
          "reps": 12,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null
        },
        {
          "index": 1,
          "type": "normal",
          "weight_kg": 2.5,
          "reps": 10,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null
        },
        {
          "index": 2,
          "type": "normal",
          "weight_kg": 2.5,
          "reps": 10,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null
        }
      ],
      "rest_seconds": 90
    },
    {
      "index": 6,
      "title": "Decline Crunch",
      "notes": "Decline Crunch — W5a: 10@9 / 7@10 (S2 cayó). W5b: sostengo 10-12 cada set, control ROM completo, sin tirones de cuello.",
      "exercise_template_id": "BC10A922",
      "superset_id": null,
      "sets": [
        {
          "index": 0,
          "type": "warmup",
          "weight_kg": null,
          "reps": 10,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null
        },
        {
          "index": 1,
          "type": "normal",
          "weight_kg": null,
          "reps": 12,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null
        },
        {
          "index": 2,
          "type": "normal",
          "weight_kg": null,
          "reps": 10,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null
        }
      ],
      "rest_seconds": 90
    },
    {
      "index": 7,
      "title": "Face Pull",
      "notes": "Face Pull — W5a: 12.5×10@7 / 15×10@7.5 (RPE bajo, queda margen). W5b: S1 sube a 15, S2 sube a 17.5. Target 8-10, codos altos.",
      "exercise_template_id": "BE640BA0",
      "superset_id": null,
      "sets": [
        {
          "index": 0,
          "type": "warmup",
          "weight_kg": 10,
          "reps": 10,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null
        },
        {
          "index": 1,
          "type": "normal",
          "weight_kg": 15,
          "reps": 8,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null
        },
        {
          "index": 2,
          "type": "normal",
          "weight_kg": 17.5,
          "reps": 8,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null
        }
      ],
      "rest_seconds": 90
    },
    {
      "index": 8,
      "title": "Knee Raise Parallel Bars",
      "notes": "Knee Raise — W5a: 10/10@10 (falla). W5b: sostengo 10-12 por set, control ROM completo, sin balanceo. Push 12.",
      "exercise_template_id": "98237BA2",
      "superset_id": null,
      "sets": [
        {
          "index": 0,
          "type": "warmup",
          "weight_kg": null,
          "reps": 12,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null
        },
        {
          "index": 1,
          "type": "normal",
          "weight_kg": null,
          "reps": 12,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null
        },
        {
          "index": 2,
          "type": "normal",
          "weight_kg": null,
          "reps": 12,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null
        }
      ],
      "rest_seconds": 90
    }
  ]
}