{
  "id": "2164feea-1b5f-4822-adb5-aec6e58cdf88",
  "title": "Min-Max 4x D2 — Upper (Block 1)",
  "folder_id": 2826578,
  "updated_at": "2026-05-26T18:41:37.081Z",
  "created_at": "2026-05-07T02:54:05.613Z",
  "exercises": [
    {
      "index": 0,
      "title": "Warm Up",
      "notes": "W3: ajustar carga por RIR real; si quedás fuera del rango, corregí en el momento. Jeff: 5-10 min cardio liviano para subir temperatura. No agotarse. Si están apurados: mínimo 5 min; ideal 10 min.",
      "exercise_template_id": "79EF4E4F",
      "superset_id": null,
      "sets": [
        {
          "index": 0,
          "type": "normal",
          "weight_kg": null,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": 660,
          "custom_metric": null
        }
      ],
      "rest_seconds": 0
    },
    {
      "index": 1,
      "title": "Lat Pulldown - Close Grip (Cable)",
      "notes": "W3: pesos/reps actualizados desde logs W2; RIR objetivo manda sobre el número. Close-Grip Lat Pulldown. 2 work sets 8-10. RIR base W2: 1/0. Inclinarse ~15° y tirar codos abajo. W3 ajuste: W2 40×10/10; subir solo primer set, backoff 40.",
      "exercise_template_id": "4E5257DE",
      "superset_id": null,
      "sets": [
        {
          "index": 0,
          "type": "warmup",
          "weight_kg": 25,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 8,
            "end": null
          }
        },
        {
          "index": 1,
          "type": "warmup",
          "weight_kg": 39,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 5,
            "end": null
          }
        },
        {
          "index": 2,
          "type": "normal",
          "weight_kg": 52,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 8,
            "end": 10
          }
        },
        {
          "index": 3,
          "type": "normal",
          "weight_kg": 45,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 8,
            "end": 10
          }
        }
      ],
      "rest_seconds": 180
    },
    {
      "index": 2,
      "title": "Seated Row (Machine)",
      "notes": "W3: pesos/reps actualizados desde logs W2; RIR objetivo manda sobre el número. Reemplazo de Chest-Supported T-Bar Row: Seated Row Machine. 2 work sets 8-10. RIR base W2: 1/0. Codos ~45°, apretar escápulas. W3 ajuste: W2 50×10/11 @8-9; subir.",
      "exercise_template_id": "1DF4A847",
      "superset_id": null,
      "sets": [
        {
          "index": 0,
          "type": "warmup",
          "weight_kg": 32,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 8,
            "end": null
          }
        },
        {
          "index": 1,
          "type": "warmup",
          "weight_kg": 39,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 6,
            "end": null
          }
        },
        {
          "index": 2,
          "type": "normal",
          "weight_kg": 52,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 8,
            "end": 10
          }
        },
        {
          "index": 3,
          "type": "normal",
          "weight_kg": 52,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 8,
            "end": 10
          }
        }
      ],
      "rest_seconds": 180
    },
    {
      "index": 3,
      "title": "Shrug (Dumbbell)",
      "notes": "W3: pesos/reps actualizados desde logs W2; RIR objetivo manda sobre el número. Reemplazo de Machine Shrug: DB Shrug. 1 work set 6-8. RIR base W2: 0. Encoger hacia orejas, usar straps si hace falta. W3 ajuste: W2 16×6 @7; subir.",
      "exercise_template_id": "ABEC557F",
      "superset_id": null,
      "sets": [
        {
          "index": 0,
          "type": "warmup",
          "weight_kg": 10,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 10,
            "end": null
          }
        },
        {
          "index": 1,
          "type": "normal",
          "weight_kg": 18,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 6,
            "end": 8
          }
        }
      ],
      "rest_seconds": 90
    },
    {
      "index": 4,
      "title": "Chest Press (Machine)",
      "notes": "W3: pesos/reps actualizados desde logs W2; RIR objetivo manda sobre el número. Machine Chest Press. 2 work sets 8-10. RIR base W2: 1/0. Pausa 1s abajo, pecho tensionado. W3 ajuste: W2 35×10/10; subir top set, backoff 35.",
      "exercise_template_id": "7EB3F7C3",
      "superset_id": null,
      "sets": [
        {
          "index": 0,
          "type": "warmup",
          "weight_kg": 25,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 10,
            "end": null
          }
        },
        {
          "index": 1,
          "type": "warmup",
          "weight_kg": 30,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 10,
            "end": null
          }
        },
        {
          "index": 2,
          "type": "normal",
          "weight_kg": 35,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 8,
            "end": 10
          }
        },
        {
          "index": 3,
          "type": "normal",
          "weight_kg": 40,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 8,
            "end": 10
          }
        }
      ],
      "rest_seconds": 180
    },
    {
      "index": 5,
      "title": "Single Arm Lateral Raise (Cable)",
      "notes": "W3: pesos/reps actualizados desde logs W2; RIR objetivo manda sobre el número. High-Cable/Single-Arm Lateral Raise. 2 work sets 8-10. RIR base W2: 0/0. Cable a altura cadera, estirar abajo. W3 ajuste: W2 5 kg quedó fuera de rango (5/4 @10); bajar y clavar 8-10 estricto.",
      "exercise_template_id": "DE68C825",
      "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": 2.5,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 8,
            "end": 10
          }
        },
        {
          "index": 2,
          "type": "normal",
          "weight_kg": 5,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 8,
            "end": 10
          }
        }
      ],
      "rest_seconds": 90
    },
    {
      "index": 6,
      "title": "Crunch",
      "notes": null,
      "exercise_template_id": "DCF3B31B",
      "superset_id": null,
      "sets": [
        {
          "index": 0,
          "type": "warmup",
          "weight_kg": null,
          "reps": 8,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null
        },
        {
          "index": 1,
          "type": "normal",
          "weight_kg": null,
          "reps": 8,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null
        },
        {
          "index": 2,
          "type": "normal",
          "weight_kg": null,
          "reps": 8,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null
        }
      ],
      "rest_seconds": 90
    },
    {
      "index": 7,
      "title": "Face Pull",
      "notes": "W3: pesos/reps actualizados desde logs W2; RIR objetivo manda sobre el número. Reemplazo de 1-Arm Reverse Pec Deck / reverse fly: Face Pull. 1 work set 8-10. RIR base W2: 0. Codos altos, rear delt/escápulas, sin tirar con lumbar. W3 ajuste: W2 20 demasiado justo; unificar 15 y subir reps.",
      "exercise_template_id": "BE640BA0",
      "superset_id": null,
      "sets": [
        {
          "index": 0,
          "type": "warmup",
          "weight_kg": 10,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 10,
            "end": null
          }
        },
        {
          "index": 1,
          "type": "normal",
          "weight_kg": 15,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 8,
            "end": 10
          }
        },
        {
          "index": 2,
          "type": "normal",
          "weight_kg": 15,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 8,
            "end": 10
          }
        }
      ],
      "rest_seconds": 90
    },
    {
      "index": 8,
      "title": "Knee Raise Parallel Bars",
      "notes": "W3: ajustar carga por RIR real; si quedás fuera del rango, corregí en el momento. Extra tuyo al final, fuera del bloque Jeff. 2 sets 8-12, controlado, sin balanceo. Cortar si molesta flexor/lumbar.",
      "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": null
          }
        },
        {
          "index": 1,
          "type": "normal",
          "weight_kg": null,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 8,
            "end": 12
          }
        },
        {
          "index": 2,
          "type": "normal",
          "weight_kg": null,
          "reps": null,
          "distance_meters": null,
          "duration_seconds": null,
          "custom_metric": null,
          "rep_range": {
            "start": 8,
            "end": 12
          }
        }
      ],
      "rest_seconds": 90
    }
  ]
}