{
  "schemaVersion": 2,
  "workouts": [],
  "routines": [
    {
      "id": "website:beginner-barbell-workout:v1",
      "name": "Beginner barbell workout",
      "exercises": [
        {
          "id": "website:beginner-barbell-workout:v1:exercise:0",
          "exerciseID": "squat_barbell",
          "sets": [
            {
              "id": "website:beginner-barbell-workout:v1:exercise:0:set:0",
              "weight": 0,
              "reps": 8,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            },
            {
              "id": "website:beginner-barbell-workout:v1:exercise:0:set:1",
              "weight": 0,
              "reps": 8,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            }
          ],
          "restSeconds": 120,
          "notes": "Set rack safeties and practise with a light training bar. Keep the bar secure and squat only through a controlled range."
        },
        {
          "id": "website:beginner-barbell-workout:v1:exercise:1",
          "exerciseID": "bench_press_barbell",
          "sets": [
            {
              "id": "website:beginner-barbell-workout:v1:exercise:1:set:0",
              "weight": 0,
              "reps": 8,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            },
            {
              "id": "website:beginner-barbell-workout:v1:exercise:1:set:1",
              "weight": 0,
              "reps": 8,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            }
          ],
          "restSeconds": 120,
          "notes": "Use correctly set safety arms or a competent spotter. Keep feet planted and lower the bar under control."
        },
        {
          "id": "website:beginner-barbell-workout:v1:exercise:2",
          "exerciseID": "romanian_deadlift_barbell",
          "sets": [
            {
              "id": "website:beginner-barbell-workout:v1:exercise:2:set:0",
              "weight": 0,
              "reps": 10,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            },
            {
              "id": "website:beginner-barbell-workout:v1:exercise:2:set:1",
              "weight": 0,
              "reps": 10,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            }
          ],
          "restSeconds": 120,
          "notes": "Start standing, soften your knees and hinge at your hips with the bar close to your legs."
        },
        {
          "id": "website:beginner-barbell-workout:v1:exercise:3",
          "exerciseID": "bent_over_row_barbell",
          "sets": [
            {
              "id": "website:beginner-barbell-workout:v1:exercise:3:set:0",
              "weight": 0,
              "reps": 10,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            },
            {
              "id": "website:beginner-barbell-workout:v1:exercise:3:set:1",
              "weight": 0,
              "reps": 10,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            }
          ],
          "restSeconds": 90,
          "notes": "Hinge to a stable torso position and row without jerking your hips to move the bar."
        }
      ],
      "updatedAt": 815184000,
      "deleted": false
    }
  ],
  "supplements": [],
  "preferences": {
    "pounds": false,
    "weeklyGoal": 3,
    "healthEnabled": false,
    "updatedAt": -62135769600
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}