{
  "schemaVersion": 2,
  "workouts": [],
  "routines": [
    {
      "id": "website:full-body-cable:v1",
      "name": "Full-body cable workout",
      "exercises": [
        {
          "id": "website:full-body-cable:v1:exercise:0",
          "exerciseID": "squat_row",
          "sets": [
            {
              "id": "website:full-body-cable:v1:exercise:0:set:0",
              "weight": 0,
              "reps": 10,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            },
            {
              "id": "website:full-body-cable:v1:exercise:0:set:1",
              "weight": 0,
              "reps": 10,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            },
            {
              "id": "website:full-body-cable:v1:exercise:0:set:2",
              "weight": 0,
              "reps": 10,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            }
          ],
          "restSeconds": 90,
          "notes": "Set the cable around waist height, squat under control and stand before drawing the handles towards your ribs."
        },
        {
          "id": "website:full-body-cable:v1:exercise:1",
          "exerciseID": "bench_press_cable",
          "sets": [
            {
              "id": "website:full-body-cable:v1:exercise:1:set:0",
              "weight": 0,
              "reps": 10,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            },
            {
              "id": "website:full-body-cable:v1:exercise:1:set:1",
              "weight": 0,
              "reps": 10,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            }
          ],
          "restSeconds": 90,
          "notes": "Use a stable bench and the cable setup intended for a chest press. Ask staff to demonstrate unfamiliar equipment."
        },
        {
          "id": "website:full-body-cable:v1:exercise:2",
          "exerciseID": "cable_pull_through",
          "sets": [
            {
              "id": "website:full-body-cable:v1:exercise:2:set:0",
              "weight": 0,
              "reps": 10,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            },
            {
              "id": "website:full-body-cable:v1:exercise:2:set:1",
              "weight": 0,
              "reps": 10,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            },
            {
              "id": "website:full-body-cable:v1:exercise:2:set:2",
              "weight": 0,
              "reps": 10,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            }
          ],
          "restSeconds": 90,
          "notes": "Face away from a low pulley, keep a small knee bend and drive the movement with your hips rather than your lower back."
        },
        {
          "id": "website:full-body-cable:v1:exercise:3",
          "exerciseID": "lat_pulldown_cable",
          "sets": [
            {
              "id": "website:full-body-cable:v1:exercise:3:set:0",
              "weight": 0,
              "reps": 10,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            },
            {
              "id": "website:full-body-cable:v1:exercise:3:set:1",
              "weight": 0,
              "reps": 10,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            }
          ],
          "restSeconds": 90,
          "notes": "Secure your thighs under the pad and pull the handle towards your upper chest without swinging."
        },
        {
          "id": "website:full-body-cable:v1:exercise:4",
          "exerciseID": "cable_core_palloff_press",
          "sets": [
            {
              "id": "website:full-body-cable:v1:exercise:4:set:0",
              "weight": 0,
              "reps": 10,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            },
            {
              "id": "website:full-body-cable:v1:exercise:4:set:1",
              "weight": 0,
              "reps": 10,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            }
          ],
          "restSeconds": 60,
          "notes": "Stand side-on with the cable at chest height, press forward and resist turning your torso. Do 10 reps per side; one set includes both sides."
        }
      ],
      "updatedAt": 815184000,
      "deleted": false
    }
  ],
  "supplements": [],
  "preferences": {
    "pounds": false,
    "weeklyGoal": 3,
    "healthEnabled": false,
    "updatedAt": -62135769600
  }
}