{
  "routine": {
    "title": "Min-Max 4x D2 — Upper (W6)",
    "exercises": [
      {
        "exercise_template_id": "3303376C",
        "notes": "Calentamiento elíptica 10-12min, RPE 5-6. Sudar suave.",
        "rest_seconds": 0,
        "sets": [
          { "type": "normal", "duration_seconds": 600 }
        ]
      },
      {
        "exercise_template_id": "4E5257DE",
        "notes": "Lat Pulldown Close — W5b: 57.5×8@RIR1.5, 55×10. W6: mantener 57.5kg, target 8-10 reps. Codos pegados.",
        "rest_seconds": 180,
        "sets": [
          { "type": "warmup", "weight_kg": 25, "reps": 8 },
          { "type": "warmup", "weight_kg": 42, "reps": 6 },
          { "type": "normal", "weight_kg": 57.5, "rep_range": { "start": 8, "end": 10 } },
          { "type": "normal", "weight_kg": 57.5, "rep_range": { "start": 8, "end": 10 } }
        ]
      },
      {
        "exercise_template_id": "212B73D8",
        "notes": "Seated Row Machine — W5b: 60×8@RIR1.5, 65×8@RIR0. W6: 65kg, target 8-10 reps.",
        "rest_seconds": 180,
        "sets": [
          { "type": "warmup", "weight_kg": 35, "reps": 10 },
          { "type": "warmup", "weight_kg": 50, "reps": 8 },
          { "type": "normal", "weight_kg": 65, "rep_range": { "start": 8, "end": 10 } },
          { "type": "normal", "weight_kg": 65, "rep_range": { "start": 8, "end": 10 } }
        ]
      },
      {
        "exercise_template_id": "B92B9B5D",
        "notes": "DB Shrug — W5b: 16×6-8. W6: mantener 16kg, target 8 reps.",
        "rest_seconds": 120,
        "sets": [
          { "type": "normal", "weight_kg": 16, "rep_range": { "start": 6, "end": 8 } }
        ]
      },
      {
        "exercise_template_id": "3D9A4E21",
        "notes": "Machine Chest Press — W5b: 40×10, 42.5×8@RIR1. W6: 45kg, target 8-10 reps.",
        "rest_seconds": 180,
        "sets": [
          { "type": "warmup", "weight_kg": 25, "reps": 10 },
          { "type": "warmup", "weight_kg": 35, "reps": 8 },
          { "type": "normal", "weight_kg": 45, "rep_range": { "start": 8, "end": 10 } },
          { "type": "normal", "weight_kg": 45, "rep_range": { "start": 8, "end": 10 } }
        ]
      },
      {
        "exercise_template_id": "B9380898",
        "notes": "Dead Hang — 30s + 30s. Opcional pre-D4.",
        "rest_seconds": 90,
        "sets": [
          { "type": "normal", "duration_seconds": 35 }
        ]
      }
    ]
  }
}