{
  "id": "f3051fb9-6f03-440e-9320-cf8ea835fe52",
  "title": "Min-Max 4x D4 — Arms/Delts (W5)",
  "folder_id": 2826578,
  "updated_at": "2026-06-11T01:10:25.477Z",
  "created_at": "2026-05-07T02:54:48.813Z",
  "exercises": [
    {
      "index": 0,
      "title": "Warm Up",
      "notes": "10 min cardio liviano + movilidad hombro/codo",
      "exercise_template_id": "79EF4E4F",
      "superset_id": null,
      "sets": [
        {
          "index": 0,
          "type": "normal",
          "weight_kg": null,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": 600,
          "custom_metric": null,
          "rep_range": {
            "start": 1,
            "end": 1
          }
        }
      ],
      "rest_seconds": 0
    },
    {
      "index": 1,
      "title": "Single Arm Curl (Cable)",
      "notes": "Single Arm Curl (Cable). W5: +0.5kg (8→8.5). Target 6-8 RIR 0-1. Si llegás a 8/8 limpio, W6 +1kg a 9.5kg.",
      "exercise_template_id": "B33B526E",
      "superset_id": null,
      "sets": [
        {
          "index": 0,
          "type": "warmup",
          "weight_kg": 2.5,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 10,
            "end": null
          }
        },
        {
          "index": 1,
          "type": "normal",
          "weight_kg": 7.5,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 6,
            "end": 8
          }
        },
        {
          "index": 2,
          "type": "normal",
          "weight_kg": 7.5,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 6,
            "end": 8
          }
        }
      ],
      "rest_seconds": 90
    },
    {
      "index": 2,
      "title": "Overhead Triceps Extension (Cable)",
      "notes": "Overhead Triceps Ext (Cable). W5: mantener 10kg. Push para 8-10/8-10 (la 2da cayó a 6 en W2). Si llegás a 8/8, W6 a 11kg.",
      "exercise_template_id": "B5EFBF9C",
      "superset_id": null,
      "sets": [
        {
          "index": 0,
          "type": "warmup",
          "weight_kg": 7.5,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 10,
            "end": null
          }
        },
        {
          "index": 1,
          "type": "normal",
          "weight_kg": 10,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 8,
            "end": 10
          }
        },
        {
          "index": 2,
          "type": "normal",
          "weight_kg": 10,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 8,
            "end": 10
          }
        }
      ],
      "rest_seconds": 90
    },
    {
      "index": 3,
      "title": "Zottman Curl (Dumbbell)",
      "notes": "Zottman Curl (DB). W5: +0.5kg (8→8.5). Top de 8-10. RIR 0-1. W6 buscar 9-10.",
      "exercise_template_id": "123EE239",
      "superset_id": null,
      "sets": [
        {
          "index": 0,
          "type": "warmup",
          "weight_kg": 7.5,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 10,
            "end": null
          }
        },
        {
          "index": 1,
          "type": "normal",
          "weight_kg": 7.5,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 8,
            "end": 10
          }
        }
      ],
      "rest_seconds": 90
    },
    {
      "index": 4,
      "title": "Triceps Kickback (Dumbbell)",
      "notes": "Triceps Kickback (DB). W5: +0.5kg AMBAS (5.5/6.5 → 6/7). Top de rango confirmado en W2 (10/10 RIR 0.5).",
      "exercise_template_id": "6127A3AD",
      "superset_id": null,
      "sets": [
        {
          "index": 0,
          "type": "warmup",
          "weight_kg": 3,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 10,
            "end": null
          }
        },
        {
          "index": 1,
          "type": "normal",
          "weight_kg": 6,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 8,
            "end": 10
          }
        },
        {
          "index": 2,
          "type": "normal",
          "weight_kg": 7.5,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 8,
            "end": 10
          }
        }
      ],
      "rest_seconds": 90
    },
    {
      "index": 5,
      "title": "Seated Palms Up Wrist Curl",
      "notes": "Seated Palms Up Wrist Curl. W5: +0.5/+0.5 (8/11 → 8.5/11.5). Top de 8-10 confirmado. W6 push 9-10.",
      "exercise_template_id": "1006DF48",
      "superset_id": null,
      "sets": [
        {
          "index": 0,
          "type": "warmup",
          "weight_kg": 7.5,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 10,
            "end": null
          }
        },
        {
          "index": 1,
          "type": "normal",
          "weight_kg": 10,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 8,
            "end": 10
          }
        },
        {
          "index": 2,
          "type": "normal",
          "weight_kg": 10,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 8,
            "end": 10
          }
        }
      ],
      "rest_seconds": 90
    },
    {
      "index": 6,
      "title": "Bicep Curl (Dumbbell)",
      "notes": "Bicep Curl (DB). W5: +0.5kg (8→8.5). Top de 6-8 = RIR 0. W6 mantener si RPE >9.5.",
      "exercise_template_id": "37FCC2BB",
      "superset_id": null,
      "sets": [
        {
          "index": 0,
          "type": "warmup",
          "weight_kg": 7.5,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 10,
            "end": null
          }
        },
        {
          "index": 1,
          "type": "normal",
          "weight_kg": 10,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 6,
            "end": 8
          }
        },
        {
          "index": 2,
          "type": "normal",
          "weight_kg": 7.5,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 7,
            "end": null
          }
        }
      ],
      "rest_seconds": 90
    },
    {
      "index": 7,
      "title": "Dead Hang",
      "notes": "Dead Hang 30s + 30s. Opcional pre-D4.",
      "exercise_template_id": "B9380898",
      "superset_id": null,
      "sets": [
        {
          "index": 0,
          "type": "normal",
          "weight_kg": null,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": 35,
          "custom_metric": null,
          "rep_range": {
            "start": 30,
            "end": 60
          }
        },
        {
          "index": 1,
          "type": "normal",
          "weight_kg": null,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": 12,
          "custom_metric": null,
          "rep_range": {
            "start": 30,
            "end": 60
          }
        }
      ],
      "rest_seconds": 90
    },
    {
      "index": 8,
      "title": "Seated Wrist Extension (Barbell)",
      "notes": "Seated Wrist Extension (BB). W5: +0.5kg (13.5→14). Top de 8-10 RIR 0.5 confirmado. W6 buscar 10/10.",
      "exercise_template_id": "9202CC23",
      "superset_id": null,
      "sets": [
        {
          "index": 0,
          "type": "warmup",
          "weight_kg": 12.5,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 10,
            "end": null
          }
        },
        {
          "index": 1,
          "type": "normal",
          "weight_kg": 12.5,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 8,
            "end": 10
          }
        },
        {
          "index": 2,
          "type": "normal",
          "weight_kg": 12.5,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 8,
            "end": 10
          }
        }
      ],
      "rest_seconds": 90
    },
    {
      "index": 9,
      "title": "Lateral Raise (Dumbbell)",
      "notes": "Lateral Raise (DB). W5: 7.5/6 → 7.5/7. Push para 8-10 en ambas. La 2da venía cayendo.",
      "exercise_template_id": "422B08F1",
      "superset_id": null,
      "sets": [
        {
          "index": 0,
          "type": "warmup",
          "weight_kg": 5,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 10,
            "end": null
          }
        },
        {
          "index": 1,
          "type": "normal",
          "weight_kg": 7.5,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 8,
            "end": 10
          }
        },
        {
          "index": 2,
          "type": "normal",
          "weight_kg": 7.5,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 8,
            "end": 10
          }
        }
      ],
      "rest_seconds": 90
    },
    {
      "index": 10,
      "title": "Knee Raise Parallel Bars",
      "notes": "Knee Raise Parallel Bars. W5: push para 12-15 reps. Si llegás a 15 limpio, W6 agregar lastre 2.5kg.",
      "exercise_template_id": "98237BA2",
      "superset_id": null,
      "sets": [
        {
          "index": 0,
          "type": "warmup",
          "weight_kg": null,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 12,
            "end": 15
          }
        },
        {
          "index": 1,
          "type": "normal",
          "weight_kg": null,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 12,
            "end": 15
          }
        }
      ],
      "rest_seconds": 90
    }
  ]
}