{
  "schemaVersion": 2,
  "workouts": [],
  "routines": [
    {
      "id": "website:upper-body-dumbbell:v1",
      "name": "Upper-body dumbbell workout",
      "exercises": [
        {
          "id": "website:upper-body-dumbbell:v1:exercise:0",
          "exerciseID": "floor_press_dumbbell",
          "sets": [
            {
              "id": "website:upper-body-dumbbell:v1:exercise:0:set:0",
              "weight": 0,
              "reps": 10,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            },
            {
              "id": "website:upper-body-dumbbell:v1:exercise:0:set:1",
              "weight": 0,
              "reps": 10,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            },
            {
              "id": "website:upper-body-dumbbell:v1:exercise:0:set:2",
              "weight": 0,
              "reps": 10,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            }
          ],
          "restSeconds": 90,
          "notes": "Lie on the floor with knees bent; lower until your upper arms meet the floor gently, then press."
        },
        {
          "id": "website:upper-body-dumbbell:v1:exercise:1",
          "exerciseID": "bent_over_row_dumbbell",
          "sets": [
            {
              "id": "website:upper-body-dumbbell:v1:exercise:1:set:0",
              "weight": 0,
              "reps": 10,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            },
            {
              "id": "website:upper-body-dumbbell:v1:exercise:1:set:1",
              "weight": 0,
              "reps": 10,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            },
            {
              "id": "website:upper-body-dumbbell:v1:exercise:1:set:2",
              "weight": 0,
              "reps": 10,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            }
          ],
          "restSeconds": 90,
          "notes": "Support one hand on a stable bench and draw the opposite dumbbell towards your hip without twisting. Do 10 reps per side; one set includes both sides."
        },
        {
          "id": "website:upper-body-dumbbell:v1:exercise:2",
          "exerciseID": "seated_overhead_press_dumbbell",
          "sets": [
            {
              "id": "website:upper-body-dumbbell:v1:exercise:2:set:0",
              "weight": 0,
              "reps": 10,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            },
            {
              "id": "website:upper-body-dumbbell:v1:exercise:2:set:1",
              "weight": 0,
              "reps": 10,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            }
          ],
          "restSeconds": 90,
          "notes": "Use a supported seated position and press without leaning back to finish the rep."
        },
        {
          "id": "website:upper-body-dumbbell:v1:exercise:3",
          "exerciseID": "rear_delt_reverse_fly_dumbbell",
          "sets": [
            {
              "id": "website:upper-body-dumbbell:v1:exercise:3:set:0",
              "weight": 0,
              "reps": 12,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            },
            {
              "id": "website:upper-body-dumbbell:v1:exercise:3:set:1",
              "weight": 0,
              "reps": 12,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            }
          ],
          "restSeconds": 60,
          "notes": "Hinge at the hips with a steady torso and open your arms with a light, controlled load."
        },
        {
          "id": "website:upper-body-dumbbell:v1:exercise:4",
          "exerciseID": "bicep_curl_dumbbell",
          "sets": [
            {
              "id": "website:upper-body-dumbbell:v1:exercise:4:set:0",
              "weight": 0,
              "reps": 12,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            },
            {
              "id": "website:upper-body-dumbbell:v1:exercise:4:set:1",
              "weight": 0,
              "reps": 12,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            }
          ],
          "restSeconds": 60,
          "notes": "Keep your elbows near your sides and lower the dumbbells without rocking your body."
        }
      ],
      "updatedAt": 815184000,
      "deleted": false
    }
  ],
  "supplements": [],
  "preferences": {
    "pounds": false,
    "weeklyGoal": 3,
    "healthEnabled": false,
    "updatedAt": -62135769600
  }
}