{
  "schemaVersion": 2,
  "workouts": [],
  "routines": [
    {
      "id": "website:cable-arm-workout:v1",
      "name": "Cable arm workout",
      "exercises": [
        {
          "id": "website:cable-arm-workout:v1:exercise:0",
          "exerciseID": "bicep_curl_cable",
          "sets": [
            {
              "id": "website:cable-arm-workout:v1:exercise:0:set:0",
              "weight": 0,
              "reps": 12,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            },
            {
              "id": "website:cable-arm-workout:v1:exercise:0:set:1",
              "weight": 0,
              "reps": 12,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            }
          ],
          "restSeconds": 60,
          "notes": "Set a low pulley and curl without moving your upper arms forwards or leaning back."
        },
        {
          "id": "website:cable-arm-workout:v1:exercise:1",
          "exerciseID": "triceps_rope_pushdown",
          "sets": [
            {
              "id": "website:cable-arm-workout:v1:exercise:1:set:0",
              "weight": 0,
              "reps": 12,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            },
            {
              "id": "website:cable-arm-workout:v1:exercise:1:set:1",
              "weight": 0,
              "reps": 12,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            }
          ],
          "restSeconds": 60,
          "notes": "Use a high pulley and extend your elbows with upper arms close to your sides."
        },
        {
          "id": "website:cable-arm-workout:v1:exercise:2",
          "exerciseID": "hammer_curl_cable",
          "sets": [
            {
              "id": "website:cable-arm-workout:v1:exercise:2:set:0",
              "weight": 0,
              "reps": 12,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            },
            {
              "id": "website:cable-arm-workout:v1:exercise:2:set:1",
              "weight": 0,
              "reps": 12,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            }
          ],
          "restSeconds": 60,
          "notes": "Use a rope with a neutral grip and keep your torso still as you curl."
        },
        {
          "id": "website:cable-arm-workout:v1:exercise:3",
          "exerciseID": "overhead_triceps_extension_cable",
          "sets": [
            {
              "id": "website:cable-arm-workout:v1:exercise:3:set:0",
              "weight": 0,
              "reps": 12,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            },
            {
              "id": "website:cable-arm-workout:v1:exercise:3:set:1",
              "weight": 0,
              "reps": 12,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            }
          ],
          "restSeconds": 60,
          "notes": "Choose a stable stance and comfortable cable height; keep your upper arms steady as your elbows bend and extend."
        }
      ],
      "updatedAt": 815184000,
      "deleted": false
    }
  ],
  "supplements": [],
  "preferences": {
    "pounds": false,
    "weeklyGoal": 3,
    "healthEnabled": false,
    "updatedAt": -62135769600
  }
}