{
  "schemaVersion": 2,
  "workouts": [],
  "routines": [
    {
      "id": "website:beginner-gym-machines:v1",
      "name": "Beginner gym machine workout",
      "exercises": [
        {
          "id": "website:beginner-gym-machines:v1:exercise:0",
          "exerciseID": "leg_press_machine",
          "sets": [
            {
              "id": "website:beginner-gym-machines:v1:exercise:0:set:0",
              "weight": 0,
              "reps": 10,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            },
            {
              "id": "website:beginner-gym-machines:v1:exercise:0:set:1",
              "weight": 0,
              "reps": 10,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            }
          ],
          "restSeconds": 90,
          "notes": "Keep your back supported and stop the descent before your pelvis rolls away from the pad."
        },
        {
          "id": "website:beginner-gym-machines:v1:exercise:1",
          "exerciseID": "chest_press_machine",
          "sets": [
            {
              "id": "website:beginner-gym-machines:v1:exercise:1:set:0",
              "weight": 0,
              "reps": 10,
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            {
              "id": "website:beginner-gym-machines:v1:exercise:1:set:1",
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              "reps": 10,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            }
          ],
          "restSeconds": 90,
          "notes": "Set the seat so the handles sit around mid-chest; press without shrugging."
        },
        {
          "id": "website:beginner-gym-machines:v1:exercise:2",
          "exerciseID": "lat_pulldown_machine",
          "sets": [
            {
              "id": "website:beginner-gym-machines:v1:exercise:2:set:0",
              "weight": 0,
              "reps": 10,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            },
            {
              "id": "website:beginner-gym-machines:v1:exercise:2:set:1",
              "weight": 0,
              "reps": 10,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            }
          ],
          "restSeconds": 90,
          "notes": "Secure the thigh pad and draw your elbows down without leaning far back."
        },
        {
          "id": "website:beginner-gym-machines:v1:exercise:3",
          "exerciseID": "seated_row_machine",
          "sets": [
            {
              "id": "website:beginner-gym-machines:v1:exercise:3:set:0",
              "weight": 0,
              "reps": 10,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            },
            {
              "id": "website:beginner-gym-machines:v1:exercise:3:set:1",
              "weight": 0,
              "reps": 10,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            }
          ],
          "restSeconds": 90,
          "notes": "Keep your chest supported when a pad is provided; draw the handles toward your ribs."
        },
        {
          "id": "website:beginner-gym-machines:v1:exercise:4",
          "exerciseID": "seated_leg_curl_machine",
          "sets": [
            {
              "id": "website:beginner-gym-machines:v1:exercise:4:set:0",
              "weight": 0,
              "reps": 12,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            },
            {
              "id": "website:beginner-gym-machines:v1:exercise:4:set:1",
              "weight": 0,
              "reps": 12,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            }
          ],
          "restSeconds": 75,
          "notes": "Line your knees up with the pivot and keep your hips against the seat."
        }
      ],
      "updatedAt": 815184000,
      "deleted": false
    }
  ],
  "supplements": [],
  "preferences": {
    "pounds": false,
    "weeklyGoal": 3,
    "healthEnabled": false,
    "updatedAt": -62135769600
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}