{
  "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: 7.5kg\u00d78@RPE10. W6: sostener 7.5kg, buscar 8/8 limpio. Si RIR > 1, subir a 8.5kg.",
        "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: 10kg\u00d78@RPE8-9. W6: sostener 10kg, push 9-10 reps. Si 8/8 limpio, W7 subir a 12.5kg.",
        "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: 7.5kg\u00d79@RPE10. W6: sostener 7.5kg, buscar 9-10 reps.",
        "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: 6kg/7.5kg@RPE7.5-9.5. W6: sostener, push 10 reps en ambas.",
        "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: 10kg\u00d73@RPE10 / 7.5kg\u00d77@RPE10. W6: sostener 7.5kg, buscar 8-10 reps.",
        "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. W5: 32s/20s. W6: sostener, buscar 35s+.",
        "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": "Barbell Wrist Ext. W5: 12.5kg\u00d78@RPE10. W6: sostener 12.5kg.",
        "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": "DB Lateral Raise. W5: 7.5kg\u00d78@RPE10. W6: sostener 7.5kg, buscar 9-10 reps.",
        "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: BW\u00d720/18. W6: sostener, buscar 20+.",
        "rest_seconds": 90,
        "sets": [
          {
            "type": "warmup",
            "rep_range": {
              "start": 12,
              "end": 15
            }
          },
          {
            "type": "normal",
            "rep_range": {
              "start": 12,
              "end": 15
            }
          }
        ]
      }
    ]
  }
}