{
  "schemaVersion": 2,
  "workouts": [],
  "routines": [
    {
      "id": "website:dumbbell-shoulder-workout:v1",
      "name": "Dumbbell shoulder workout",
      "exercises": [
        {
          "id": "website:dumbbell-shoulder-workout:v1:exercise:0",
          "exerciseID": "seated_overhead_press_dumbbell",
          "sets": [
            {
              "id": "website:dumbbell-shoulder-workout:v1:exercise:0:set:0",
              "weight": 0,
              "reps": 10,
              "seconds": 0,
              "distance": 0,
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              "kind": "working"
            },
            {
              "id": "website:dumbbell-shoulder-workout:v1:exercise:0:set:1",
              "weight": 0,
              "reps": 10,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            },
            {
              "id": "website:dumbbell-shoulder-workout:v1:exercise:0:set:2",
              "weight": 0,
              "reps": 10,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            }
          ],
          "restSeconds": 90,
          "notes": "Use a supported seated position and press through a comfortable path without arching to finish the rep."
        },
        {
          "id": "website:dumbbell-shoulder-workout:v1:exercise:1",
          "exerciseID": "seated_lateral_raise_dumbbell",
          "sets": [
            {
              "id": "website:dumbbell-shoulder-workout:v1:exercise:1:set:0",
              "weight": 0,
              "reps": 12,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            },
            {
              "id": "website:dumbbell-shoulder-workout:v1:exercise:1:set:1",
              "weight": 0,
              "reps": 12,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            }
          ],
          "restSeconds": 60,
          "notes": "Sit upright, keep a small elbow bend and lift light dumbbells out to the sides without swinging."
        },
        {
          "id": "website:dumbbell-shoulder-workout:v1:exercise:2",
          "exerciseID": "rear_delt_reverse_fly_dumbbell",
          "sets": [
            {
              "id": "website:dumbbell-shoulder-workout:v1:exercise:2:set:0",
              "weight": 0,
              "reps": 12,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            },
            {
              "id": "website:dumbbell-shoulder-workout:v1:exercise:2:set:1",
              "weight": 0,
              "reps": 12,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            }
          ],
          "restSeconds": 60,
          "notes": "Keep your torso supported or hinged steadily and open your arms with a controlled, light load."
        }
      ],
      "updatedAt": 815184000,
      "deleted": false
    }
  ],
  "supplements": [],
  "preferences": {
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    "weeklyGoal": 3,
    "healthEnabled": false,
    "updatedAt": -62135769600
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}