{
  "routine": {
    "title": "Min-Max 4x D4 \u2014 Arms/Delts (W5)",
    "exercises": [
      {
        "exercise_template_id": "79EF4E4F",
        "notes": "10 min cardio liviano + movilidad hombro/codo",
        "rest_seconds": 0,
        "sets": [
          {
            "type": "normal",
            "rep_range": {
              "start": 1,
              "end": 1
            },
            "duration_seconds": 600
          }
        ]
      },
      {
        "exercise_template_id": "B33B526E",
        "notes": "Single Arm Curl (Cable). W5: +0.5kg (8\u21928.5). Target 6-8 RIR 0-1. Si lleg\u00e1s a 8/8 limpio, W6 +1kg a 9.5kg.",
        "rest_seconds": 90,
        "sets": [
          {
            "type": "warmup",
            "weight_kg": 2.5,
            "rep_range": {
              "start": 10,
              "end": null
            }
          },
          {
            "type": "normal",
            "weight_kg": 7.5,
            "rep_range": {
              "start": 6,
              "end": 8
            }
          },
          {
            "type": "normal",
            "weight_kg": 7.5,
            "rep_range": {
              "start": 6,
              "end": 8
            }
          }
        ]
      },
      {
        "exercise_template_id": "B5EFBF9C",
        "notes": "Overhead Triceps Ext (Cable). W5: mantener 10kg. Push para 8-10/8-10 (la 2da cay\u00f3 a 6 en W2). Si lleg\u00e1s a 8/8, W6 a 11kg.",
        "rest_seconds": 90,
        "sets": [
          {
            "type": "warmup",
            "weight_kg": 7.5,
            "rep_range": {
              "start": 10,
              "end": null
            }
          },
          {
            "type": "normal",
            "weight_kg": 10,
            "rep_range": {
              "start": 8,
              "end": 10
            }
          },
          {
            "type": "normal",
            "weight_kg": 10,
            "rep_range": {
              "start": 8,
              "end": 10
            }
          }
        ]
      },
      {
        "exercise_template_id": "123EE239",
        "notes": "Zottman Curl (DB). W5: +0.5kg (8\u21928.5). Top de 8-10. RIR 0-1. W6 buscar 9-10.",
        "rest_seconds": 90,
        "sets": [
          {
            "type": "warmup",
            "weight_kg": 7.5,
            "rep_range": {
              "start": 10,
              "end": null
            }
          },
          {
            "type": "normal",
            "weight_kg": 7.5,
            "rep_range": {
              "start": 8,
              "end": 10
            }
          }
        ]
      },
      {
        "exercise_template_id": "6127A3AD",
        "notes": "Triceps Kickback (DB). W5: +0.5kg AMBAS (5.5/6.5 \u2192 6/7). Top de rango confirmado en W2 (10/10 RIR 0.5).",
        "rest_seconds": 90,
        "sets": [
          {
            "type": "warmup",
            "weight_kg": 3,
            "rep_range": {
              "start": 10,
              "end": null
            }
          },
          {
            "type": "normal",
            "weight_kg": 6,
            "rep_range": {
              "start": 8,
              "end": 10
            }
          },
          {
            "type": "normal",
            "weight_kg": 7.5,
            "rep_range": {
              "start": 8,
              "end": 10
            }
          }
        ]
      },
      {
        "exercise_template_id": "1006DF48",
        "notes": "Seated Palms Up Wrist Curl. W5: +0.5/+0.5 (8/11 \u2192 8.5/11.5). Top de 8-10 confirmado. W6 push 9-10.",
        "rest_seconds": 90,
        "sets": [
          {
            "type": "warmup",
            "weight_kg": 7.5,
            "rep_range": {
              "start": 10,
              "end": null
            }
          },
          {
            "type": "normal",
            "weight_kg": 10,
            "rep_range": {
              "start": 8,
              "end": 10
            }
          },
          {
            "type": "normal",
            "weight_kg": 10,
            "rep_range": {
              "start": 8,
              "end": 10
            }
          }
        ]
      },
      {
        "exercise_template_id": "37FCC2BB",
        "notes": "Bicep Curl (DB). W5: +0.5kg (8\u21928.5). Top de 6-8 = RIR 0. W6 mantener si RPE >9.5.",
        "rest_seconds": 90,
        "sets": [
          {
            "type": "warmup",
            "weight_kg": 7.5,
            "rep_range": {
              "start": 10,
              "end": null
            }
          },
          {
            "type": "normal",
            "weight_kg": 10,
            "rep_range": {
              "start": 6,
              "end": 8
            }
          },
          {
            "type": "normal",
            "weight_kg": 7.5,
            "rep_range": {
              "start": 7,
              "end": null
            }
          }
        ]
      },
      {
        "exercise_template_id": "B9380898",
        "notes": "Dead Hang 30s + 30s. Opcional pre-D4.",
        "rest_seconds": 90,
        "sets": [
          {
            "type": "normal",
            "rep_range": {
              "start": 30,
              "end": 60
            },
            "duration_seconds": 35
          },
          {
            "type": "normal",
            "rep_range": {
              "start": 30,
              "end": 60
            },
            "duration_seconds": 12
          }
        ]
      },
      {
        "exercise_template_id": "9202CC23",
        "notes": "Seated Wrist Extension (BB). W5: +0.5kg (13.5\u219214). Top de 8-10 RIR 0.5 confirmado. W6 buscar 10/10.",
        "rest_seconds": 90,
        "sets": [
          {
            "type": "warmup",
            "weight_kg": 12.5,
            "rep_range": {
              "start": 10,
              "end": null
            }
          },
          {
            "type": "normal",
            "weight_kg": 12.5,
            "rep_range": {
              "start": 8,
              "end": 10
            }
          },
          {
            "type": "normal",
            "weight_kg": 12.5,
            "rep_range": {
              "start": 8,
              "end": 10
            }
          }
        ]
      },
      {
        "exercise_template_id": "422B08F1",
        "notes": "Lateral Raise (DB). W5: 7.5/6 \u2192 7.5/7. Push para 8-10 en ambas. La 2da ven\u00eda cayendo.",
        "rest_seconds": 90,
        "sets": [
          {
            "type": "warmup",
            "weight_kg": 5,
            "rep_range": {
              "start": 10,
              "end": null
            }
          },
          {
            "type": "normal",
            "weight_kg": 7.5,
            "rep_range": {
              "start": 8,
              "end": 10
            }
          },
          {
            "type": "normal",
            "weight_kg": 7.5,
            "rep_range": {
              "start": 8,
              "end": 10
            }
          }
        ]
      },
      {
        "exercise_template_id": "98237BA2",
        "notes": "Knee Raise Parallel Bars. W5: push para 12-15 reps. Si lleg\u00e1s a 15 limpio, W6 agregar lastre 2.5kg.",
        "rest_seconds": 90,
        "sets": [
          {
            "type": "warmup",
            "rep_range": {
              "start": 12,
              "end": 15
            }
          },
          {
            "type": "normal",
            "rep_range": {
              "start": 12,
              "end": 15
            }
          }
        ]
      }
    ]
  }
}