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{"exportedProgram":{"customExercises":{"cvvfqhho":{"name":"Assisted Pullup","types":["pull","upper"],"id":"cvvfqhho","isDeleted":false,"meta":{"synergistMuscles":["Brachialis","Brachioradialis","Biceps Brachii","Teres Major","Deltoid Posterior","Infraspinatus","Teres Minor","Levator Scapulae","Trapezius Lower Fibers","Trapezius Middle Fibers"],"targetMuscles":["Latissimus Dorsi"],"bodyParts":[],"sortedEquipment":["leverageMachine"]},"vtype":"custom_exercise"}},"program":{"deletedExercises":[],"planner":{"name":"Greg Nucklos Beginner Strength ","weeks":[{"name":"Week 1","days":[{"name":"A","exerciseText":"Bench Press, Barbell / 1x3-5 60lb 180s, 1x5-8 55lb 120s, 1x8-10 50lb 60s / progress: custom() {~\n if (completedReps[1] >= 5) {\n weights[1] += 5lb\n minReps[1] = 3\n } else if (completedReps[1] < 5) {\n minReps[1] = completedReps[1]\n }\n if (completedReps[2] >= 8) {\n weights[2] += 5lb\n minReps[2] = 5\n } else if (completedReps[2] < 8) {\n minReps[2] = completedReps[2]\n }\n if (completedReps[3] >= 10) {\n weights[3] += 5lb\n minReps[3] = 8\n } else if (completedReps[3] < 10) {\n minReps[3] = completedReps[3]\n }\n~}\nBent Over Row, Barbell / 1x3-5 55lb 180s, 1x5-8 45lb 120s, 1x8-10 40lb 60s / progress: custom() {~\n if (completedReps[1] >= 5) {\n weights[1] += 5lb\n minReps[1] = 3\n } else if (completedReps[1] < 5) {\n minReps[1] = completedReps[1]\n }\n\n if (completedReps[2] >= 8) {\n weights[2] += 5lb\n minReps = 5\n } else if (completedReps[2] < 8) {\n minReps[2] = completedReps[2]\n }\n if (completedReps[3] >= 10) {\n weights[3] += 5lb\n minReps = 8\n } else if (completedReps[3] < 10) {\n minReps[3] = completedReps[3]\n }\n~}\nSquat / 1x3-5 45lb 180s, 1x5-8 40lb 120s, 1x8-10 30lb 60s / progress: custom() {~\n if (completedReps[1] >= 5) {\n weights[1] += 5lb\n minReps[1] = 3\n } else if (completedReps[1] < 5) {\n minReps[1] = completedReps[1]\n }\n if (completedReps[2] >= 8) {\n weights[2] += 5lb\n minReps[2] = 5\n } else if (completedReps[2] < 8) {\n minReps[2] = completedReps[2]\n }\n if (completedReps[3] >= 10) {\n weights[3] += 5lb\n minReps[3] = 8\n } else if (completedReps[3] < 10) {\n minReps[3] = completedReps[3]\n }\n~}\nBicep Curl, Dumbbell / 1x8-10 15lb 60s, 1x10-12 10lb 60s, 1x12-15 5lb 60s / warmup: none / progress: custom() {~\n if (completedReps[1] >= 10) {\n weights[1] += 5lb\n minReps[1] = 8\n } else if (completedReps[1] < 10) {\n minReps[1] = completedReps[1]\n }\n if (completedReps[2] >= 12) {\n weights[2] += 5lb\n minReps[2] = 10\n } else if (completedReps[2] < 12) {\n minReps[2] = completedReps[2]\n }\n if (completedReps[3] >= 15) {\n weights[3] += 5lb\n minReps[3] = 12\n } else if (completedReps[3] < 15) {\n minReps[3] = completedReps[3]\n }\n~}\nTriceps Extension, Dumbbell / 1x8-10 5lb 60s, 1x10-12 2.5lb 60s, 1x12-15 2.5lb 60s / warmup: none / progress: custom() {~\n if (completedReps[1] >= 10) {\n weights[1] += 5lb\n minReps[1] = 8\n } else if (completedReps[1] < 10) {\n minReps[1] = completedReps[1]\n }\n if (completedReps[2] >= 12) {\n weights[2] += 5lb\n minReps[2] = 10\n } else if (completedReps[2] < 12) {\n minReps[2] = completedReps[2]\n }\n if (completedReps[3] >= 15) {\n weights[3] += 5lb\n minReps[3] = 12\n } else if (completedReps[3] < 15) {\n minReps[3] = completedReps[3]\n }\n~}","id":"ikwftnhx"},{"name":"B","exerciseText":"Shoulder Press, Dumbbell / 1x3-5 20lb 180s, 1x5-8 15lb 120s, 1x8-10 10lb 60s / progress: custom() {~\n if (completedReps[1] >= 5) {\n weights[1] += 5lb\n minReps[1] = 3\n } else if (completedReps[1] < 5) {\n minReps[1] = completedReps[1]\n }\n if (completedReps[2] >= 8) {\n weights[2] += 5lb\n minReps[2] = 5\n } else if (completedReps[2] < 8) {\n minReps[2] = completedReps[2]\n }\n if (completedReps[3] >= 10) {\n weights[3] += 5lb\n minReps[3] = 8\n } else if (completedReps[3] < 10) {\n minReps[3] = completedReps[3]\n }\n~}\nLat Pulldown, Cable / 1x3-5 30lb 180s, 1x5-8 25lb 120s, 1x8-10 20lb 60s / progress: custom() {~\n if (completedReps[1] >= 5) {\n weights[1] += 5lb\n minReps[1] = 3\n } else if (completedReps[1] < 5) {\n minReps[1] = completedReps[1]\n }\n if (completedReps[2] >= 8) {\n weights[2] += 5lb\n minReps[2] = 5\n } else if (completedReps[2] < 8) {\n minReps[2] = completedReps[2]\n }\n if (completedReps[3] >= 10) {\n weights[3] += 5lb\n minReps[3] = 8\n } else if (completedReps[3] < 10) {\n minReps[3] = completedReps[3]\n }\n~}\nDeadlift, Barbell / 1x3-5 80lb 180s, 1x5-8 70lb 120s, 1x8-10 65lb 60s / progress: custom() {~\n if (completedReps[1] >= 5) {\n weights[1] += 5lb\n minReps[1] = 3\n } else if (completedReps[1] < 5) {\n minReps[1] = completedReps[1]\n }\n if (completedReps[2] >= 8) {\n weights[2] += 5lb\n minReps[2] = 5\n } else if (completedReps[2] < 8) {\n minReps[2] = completedReps[2]\n }\n if (completedReps[3] >= 10) {\n weights[3] += 5lb\n minReps[3] = 8\n } else if (completedReps[3] < 10) {\n minReps[3] = completedReps[3]\n }\n~}\nLunge, Dumbbell / 1x8-10 20lb 60s, 1x10-12 15lb 60s, 1x12-15 10lb 60s / warmup: none / progress: custom() {~\n if (completedReps[1] >= 10) {\n weights[1] += 5lb\n minReps[1] = 8\n } else if (completedReps[1] < 10) {\n minReps[1] = completedReps[1]\n }\n if (completedReps[2] >= 12) {\n weights[2] += 5lb\n minReps[2] = 10\n } else if (completedReps[2] < 12) {\n minReps[2] = completedReps[2]\n }\n if (completedReps[3] >= 15) {\n weights[3] += 5lb\n minReps[3] = 12\n } else if (completedReps[3] < 15) {\n minReps[3] = completedReps[3]\n }\n~}\nRussian Twist, Dumbbell / 1x8-10 5lb 60s, 1x10-12 2.5lb 60s, 1x12-15 2.5lb 60s / warmup: none / progress: custom() {~\n if (completedReps[1] >= 10) {\n weights[1] += 5lb\n minReps[1] = 8\n } else if (completedReps[1] < 10) {\n minReps[1] = completedReps[1]\n }\n if (completedReps[2] >= 12) {\n weights[2] += 5lb\n minReps[2] = 10\n } else if (completedReps[2] < 12) {\n minReps[2] = completedReps[2]\n }\n if (completedReps[3] >= 15) {\n weights[3] += 5lb\n minReps[3] = 12\n } else if (completedReps[3] < 15) {\n minReps[3] = completedReps[3]\n }\n~}","id":"buwpdwhs"},{"name":"C","exerciseText":"Incline Bench Press, Dumbbell / 1x3-5 25lb 180s, 1x5-8 20lb 120s, 1x8-10 15lb 60s / progress: custom() {~\n if (completedReps[1] >= 5) {\n weights[1] += 5lb\n minReps[1] = 3\n } else if (completedReps[1] < 5) {\n minReps[1] = completedReps[1]\n }\n if (completedReps[2] >= 8) {\n weights[2] += 5lb\n minReps[2] = 5\n } else if (completedReps[2] < 8) {\n minReps[2] = completedReps[2]\n }\n if (completedReps[3] >= 10) {\n weights[3] += 5lb\n minReps[3] = 8\n } else if (completedReps[3] < 10) {\n minReps[3] = completedReps[3]\n }\n~}\nSeated Row, Cable / 1x3-5 30lb 180s, 1x5-8 25lb 120s, 1x8-10 20lb 60s / progress: custom() {~\n if (completedReps[1] >= 5) {\n weights[1] += 5lb\n minReps[1] = 3\n } else if (completedReps[1] < 5) {\n minReps[1] = completedReps[1]\n }\n if (completedReps[2] >= 8) {\n weights[2] += 5lb\n minReps[2] = 5\n } else if (completedReps[2] < 8) {\n minReps[2] = completedReps[2]\n }\n if (completedReps[3] >= 10) {\n weights[3] += 5lb\n minReps[3] = 8\n } else if (completedReps[3] < 10) {\n minReps[3] = completedReps[3]\n }\n~}\nLeg Press, Smith Machine / 1x3-5 50lb 180s, 1x5-8 45lb 120s, 1x8-10 40lb 60s / progress: custom() {~\n if (completedReps[1] >= 5) {\n weights[1] += 5lb\n minReps[1] = 3\n } else if (completedReps[1] < 5) {\n minReps[1] = completedReps[1]\n }\n if (completedReps[2] >= 8) {\n weights[2] += 5lb\n minReps[2] = 5\n } else if (completedReps[8] < 5) {\n minReps[2] = completedReps[2]\n }\n if (completedReps[3] >= 10) {\n weights[3] += 5lb\n minReps[3] = 8\n } else if (completedReps[3] < 10) {\n minReps[3] = completedReps[3]\n }\n~}\nHammer Curl, Dumbbell / 1x8-10 15lb 60s, 1x10-12 10lb 60s, 1x12-15 5lb 60s / warmup: none / progress: custom() {~\n if (completedReps[1] >= 10) {\n weights[1] += 5lb\n minReps[1] = 8\n } else if (completedReps[1] < 10) {\n minReps[1] = completedReps[1]\n }\n if (completedReps[2] >= 12) {\n weights[2] += 5lb\n minReps[2] = 10\n } else if (completedReps[2] < 12) {\n minReps[2] = completedReps[2]\n }\n if (completedReps[3] >= 15) {\n weights[3] += 5lb\n minReps[3] = 12\n } else if (completedReps[3] < 15) {\n minReps[3] = completedReps[3]\n }\n~}\nTriceps Pushdown, Cable / 1x8-10 15lb 60s, 1x10-12 10lb 60s, 1x12-15 5lb 60s / warmup: none / progress: custom() {~\n if (completedReps[1] >= 10) {\n weights[1] += 5lb\n minReps[1] = 8\n } else if (completedReps[1] < 10) {\n minReps[1] = completedReps[1]\n }\n if (completedReps[2] >= 12) {\n weights[2] += 5lb\n minReps[2] = 10\n } else if (completedReps[2] < 12) {\n minReps[2] = completedReps[2]\n }\n if (completedReps[3] >= 15) {\n weights[3] += 5lb\n minReps[3] = 12\n } else if (completedReps[3] < 15) {\n minReps[3] = completedReps[3]\n }\n~}","id":"djiqxvrw"}],"id":"ipjaqbdc"},{"name":"Week 2","days":[{"name":"D","exerciseText":"Overhead Press, Barbell / 1x3-5 45lb 180s, 1x5-8 40lb 120s, 1x8-10 30lb 60s / progress: custom() {~\n if (completedReps[1] >= 5) {\n weights[1] += 5lb\n minReps[1] = 3\n } else if (completedReps[1] < 5) {\n minReps[1] = completedReps[1]\n }\n if (completedReps[2] >= 8) {\n weights[2] += 5lb\n minReps[2] = 5\n } else if (completedReps[2] < 8) {\n minReps[2] = completedReps[2]\n }\n if (completedReps[3] >= 10) {\n weights[3] += 5lb\n minReps[3] = 8\n } else if (completedReps[3] < 10) {\n minReps[3] = completedReps[3]\n }\n~}\nAssisted Pullup / 1x3-5 70lb 180s, 1x5-8 75lb 120s, 1x8-10 80lb 60s / warmup: none / progress: custom() {~\n if (completedReps[1] >= 5) {\n weights[1] -= 5lb\n minReps[1] = 3\n } else if (completedReps[1] < 5) {\n minReps[1] = completedReps[1]\n }\n if (completedReps[2] >= 8) {\n weights[2] -= 5lb\n minReps[2] = 5\n } else if (completedReps[2] < 8) {\n minReps[2] = completedReps[2]\n }\n if (completedReps[3] >= 10) {\n weights[3] -= 5lb\n minReps[3] = 8\n } else if (completedReps[3] < 10) {\n minReps[3] = completedReps[3]\n }\n~}\nRomanian Deadlift / 1x3-5 25lb 180s, 1x5-8 20lb 120s, 1x8-10 15lb 60s / progress: custom() {~\n if (completedReps[1] >= 5) {\n weights[1] += 5lb\n minReps[1] = 3\n } else if (completedReps[1] < 5) {\n minReps[1] = completedReps[1]\n }\n if (completedReps[2] >= 8) {\n weights[2] += 5lb\n minReps[2] = 5\n } else if (completedReps[2] < 8) {\n minReps[2] = completedReps[2]\n }\n if (completedReps[3] >= 10) {\n weights[3] += 5lb\n minReps[3] = 8\n } else if (completedReps[3] < 10) {\n minReps[3] = completedReps[3]\n }\n~}\nGoblet Squat, Dumbbell / 1x8-10 25lb 60s, 1x10-12 20lb 60s, 1x12-15 15lb 60s / warmup: none / progress: custom() {~\n if (completedReps[1] >= 10) {\n weights[1] += 5lb\n minReps[1] = 8\n } else if (completedReps[1] < 10) {\n minReps[1] = completedReps[1]\n }\n if (completedReps[2] >= 12) {\n weights[2] += 5lb\n minReps[2] = 10\n } else if (completedReps[2] < 12) {\n minReps[2] = completedReps[2]\n }\n if (completedReps[3] >= 15) {\n weights[3] += 5lb\n minReps[3] = 15\n } else if (completedReps[3] < 15) {\n minReps[3] = completedReps[3]\n }\n~}\nFlat Knee Raise / 3x1-8 90s / warmup: none / progress: custom() {~\n if (completedReps[1] <= 8) {\n minReps[1] = completedReps[1]\n }\n if (completedReps[2] <= 8) {\n minReps[2] = completedReps[2]\n }\n if (completedReps[3] <= 8) {\n minReps[3] = completedReps[3]\n }\n~}","id":"lvmatiww"},{"name":"A","exerciseText":"Bench Press, Barbell / ...Bench Press, Barbell[1:1]\nBent Over Row, Barbell / ...Bent Over Row, Barbell[1:1]\nSquat / ...Squat[1:1]\nBicep Curl, Dumbbell / ...Bicep Curl, Dumbbell[1:1]\nTriceps Extension, Dumbbell / ...Triceps Extension, Dumbbell[1:1]","id":"sxgnmxzl"},{"name":"B","exerciseText":"Shoulder Press, Dumbbell / ...Shoulder Press, Dumbbell[1:2]\nLat Pulldown, Cable / ...Lat Pulldown, Cable[1:2]\nDeadlift, Barbell / ...Deadlift, Barbell[1:2]\nLunge, Dumbbell / ...Lunge, Dumbbell[1:2]\nRussian Twist, Dumbbell / ...Russian Twist, Dumbbell[1:2]","id":"oajmxdgq"}],"id":"spezfvyn"},{"name":"Week 3","days":[{"name":"C","exerciseText":"Incline Bench Press, Dumbbell / ...Incline Bench Press, Dumbbell[1:3]\nSeated Row, Cable / ...Seated Row, Cable[1:3]\nLeg Press, Smith Machine / ...Leg Press, Smith Machine[1:3]\nHammer Curl, Dumbbell / ...Hammer Curl, Dumbbell[1:3]\nTriceps Pushdown, Cable / ...Triceps Pushdown, Cable[1:3]","id":"qefbocgo"},{"name":"D","exerciseText":"Overhead Press, Barbell / ...Overhead Press, Barbell[2:1]\nAssisted Pullup / ...Assisted Pullup[2:1]\nRomanian Deadlift / ...Romanian Deadlift[2:1]\nGoblet Squat, Dumbbell / ...Goblet Squat, Dumbbell[2:1]\nFlat Knee Raise / ...Flat Knee Raise[2:1]","id":"lonloyvx"},{"name":"A","exerciseText":"Bench Press, Barbell / ...Bench Press, Barbell[1:1]\nBent Over Row, Barbell / ...Bent Over Row, Barbell[1:1]\nSquat / ...Squat[1:1]\nBicep Curl, Dumbbell / ...Bicep Curl, Dumbbell[1:1]\nTriceps Extension, Dumbbell / ...Triceps Extension, Dumbbell[1:1]","id":"ghswyndp"}],"id":"obxeqyuv"},{"name":"Week 4","days":[{"name":"B","exerciseText":"Shoulder Press, Dumbbell / ...Shoulder Press, Dumbbell[1:2]\nLat Pulldown, Cable / ...Lat Pulldown, Cable[1:2]\nDeadlift, Barbell / ...Deadlift, Barbell[1:2]\nLunge, Dumbbell / ...Lunge, Dumbbell[1:2]\nRussian Twist, Dumbbell / ...Russian Twist, Dumbbell[1:2]","id":"jreaqqsy"},{"name":"C","exerciseText":"Incline Bench Press, Dumbbell / ...Incline Bench Press, Dumbbell[1:3]\nSeated Row, Cable / ...Seated Row, Cable[1:3]\nLeg Press, Smith Machine / ...Leg Press, Smith Machine[1:3]\nHammer Curl, Dumbbell / ...Hammer Curl, Dumbbell[1:3]\nTriceps Pushdown, Cable / ...Triceps Pushdown, Cable[1:3]","id":"ywfgbrke"},{"name":"D","exerciseText":"Overhead Press, Barbell / ...Overhead Press, Barbell[2:1]\nAssisted Pullup / ...Assisted Pullup[2:1]\nRomanian Deadlift / ...Romanian Deadlift[2:1]\nGoblet Squat, Dumbbell / ...Goblet Squat, Dumbbell[2:1]\nFlat Knee Raise / ...Flat Knee Raise[2:1]","id":"bkwnhame"}],"id":"zbirxmws"},{"name":"Week 5","days":[{"name":"A","exerciseText":"Bench Press, Barbell / ...Bench Press, Barbell[1:1]\nBent Over Row, Barbell / ...Bent Over Row, Barbell[1:1]\nSquat / ...Squat[1:1]\nBicep Curl, Dumbbell / ...Bicep Curl, Dumbbell[1:1]\nTriceps Extension, Dumbbell / ...Triceps Extension, Dumbbell[1:1]","id":"mfuwqihf"},{"name":"B","exerciseText":"Shoulder Press, Dumbbell / ...Shoulder Press, Dumbbell[1:2]\nLat Pulldown, Cable / ...Lat Pulldown, Cable[1:2]\nDeadlift, Barbell / ...Deadlift, Barbell[1:2]\nLunge, Dumbbell / ...Lunge, Dumbbell[1:2]\nRussian Twist, Dumbbell / ...Russian Twist, Dumbbell[1:2]","id":"xemglrgh"},{"name":"C","exerciseText":"Incline Bench Press, Dumbbell / ...Incline Bench Press, Dumbbell[1:3]\nSeated Row, Cable / ...Seated Row, Cable[1:3]\nLeg Press, Smith Machine / ...Leg Press, Smith Machine[1:3]\nHammer Curl, Dumbbell / ...Hammer Curl, Dumbbell[1:3]\nTriceps Pushdown, Cable / ...Triceps Pushdown, Cable[1:3]","id":"ddqafjbu"}],"id":"powoqjik"},{"name":"Week 6","days":[{"name":"D","exerciseText":"Overhead Press, Barbell / ...Overhead Press, Barbell[2:1]\nRomanian Deadlift / ...Romanian Deadlift[2:1]\nGoblet Squat, Dumbbell / ...Goblet Squat, Dumbbell[2:1]\nFlat Knee Raise / ...Flat Knee Raise[2:1]","id":"reqotjxm"},{"name":"A","exerciseText":"Bench Press, Barbell / ...Bench Press, Barbell[1:1]\nBent Over Row, Barbell / ...Bent Over Row, Barbell[1:1]\nSquat / ...Squat[1:1]\nBicep Curl, Dumbbell / ...Bicep Curl, Dumbbell[1:1]\nTriceps Extension, Dumbbell / ...Triceps Extension, Dumbbell[1:1]","id":"kmqukinj"},{"name":"B","exerciseText":"Shoulder Press, Dumbbell / ...Shoulder Press, Dumbbell[1:2]\nLat Pulldown, Cable / ...Lat Pulldown, Cable[1:2]\nDeadlift, Barbell / ...Deadlift, Barbell[1:2]\nLunge, Dumbbell / ...Lunge, Dumbbell[1:2]\nRussian Twist, Dumbbell / ...Russian Twist, Dumbbell[1:2]","id":"rcbgldsm"}],"id":"lgmowuts"},{"name":"Week 7","days":[{"name":"C","exerciseText":"Incline Bench Press, Dumbbell / ...Incline Bench Press, Dumbbell[1:3]\nSeated Row, Cable / ...Seated Row, Cable[1:3]\nLeg Press, Smith Machine / ...Leg Press, Smith Machine[1:3]\nHammer Curl, Dumbbell / ...Hammer Curl, Dumbbell[1:3]\nTriceps Pushdown, Cable / ...Triceps Pushdown, Cable[1:3]","id":"jvhxvkts"},{"name":"D","exerciseText":"Overhead Press, Barbell / ...Overhead Press, Barbell[2:1]\nAssisted Pullup / ...Assisted Pullup[2:1]\nRomanian Deadlift / ...Romanian Deadlift[2:1]\nGoblet Squat, Dumbbell / ...Goblet Squat, Dumbbell[2:1]\nFlat Knee Raise / ...Flat Knee Raise[2:1]","id":"zgiooaaf"},{"name":"A","exerciseText":"Bench Press, Barbell / ...Bench Press, Barbell[1:1]\nBent Over Row, Barbell / ...Bent Over Row, Barbell[1:1]\nSquat / ...Squat[1:1]\nBicep Curl, Dumbbell / ...Bicep Curl, Dumbbell[1:1]\nTriceps Extension, Dumbbell / ...Triceps Extension, Dumbbell[1:1]","id":"tivndljb"}],"id":"qqfeuvhp"},{"name":"Week 8","days":[{"name":"B","exerciseText":"Shoulder Press, Dumbbell / ...Shoulder Press, Dumbbell[1:2]\nLat Pulldown, Cable / ...Lat Pulldown, Cable[1:2]\nDeadlift, Barbell / ...Deadlift, Barbell[1:2]\nLunge, Dumbbell / ...Lunge, Dumbbell[1:2]\nRussian Twist, Dumbbell / ...Russian Twist, Dumbbell[1:2]","id":"qedzojhn"},{"name":"C","exerciseText":"Incline Bench Press, Dumbbell / ...Incline Bench Press, Dumbbell[1:3]\nSeated Row, Cable / ...Seated Row, Cable[1:3]\nLeg Press, Smith Machine / ...Leg Press, Smith Machine[1:3]\nHammer Curl, Dumbbell / ...Hammer Curl, Dumbbell[1:3]\nTriceps Pushdown, Cable / ...Triceps Pushdown, Cable[1:3]","id":"tgmsndbd"},{"name":"D","exerciseText":"Overhead Press, Barbell / ...Overhead Press, Barbell[2:1]\nAssisted Pullup / ...Assisted Pullup[2:1]\nRomanian Deadlift / ...Romanian Deadlift[2:1]\nGoblet Squat, Dumbbell / ...Goblet Squat, Dumbbell[2:1]\nFlat Knee Raise / ...Flat Knee Raise[2:1]","id":"gywyladl"}],"id":"qedbigbd"},{"name":"Week 9","days":[{"name":"A","exerciseText":"Bench Press, Barbell / ...Bench Press, Barbell[1:1]\nBent Over Row, Barbell / ...Bent Over Row, Barbell[1:1]\nSquat / ...Squat[1:1]\nBicep Curl, Dumbbell / ...Bicep Curl, Dumbbell[1:1]\nTriceps Extension, Dumbbell / ...Triceps Extension, Dumbbell[1:1]","id":"nntinudk"},{"name":"B","exerciseText":"Shoulder Press, Dumbbell / ...Shoulder Press, Dumbbell[1:2]\nLat Pulldown, Cable / ...Lat Pulldown, Cable[1:2]\nDeadlift, Barbell / ...Deadlift, Barbell[1:2]\nLunge, Dumbbell / ...Lunge, Dumbbell[1:2]\nRussian Twist, Dumbbell / ...Russian Twist, Dumbbell[1:2]","id":"cpvvxbow"},{"name":"C","exerciseText":"Incline Bench Press, Dumbbell / ...Incline Bench Press, Dumbbell[1:3]\nSeated Row, Cable / ...Seated Row, Cable[1:3]\nLeg Press, Smith Machine / ...Leg Press, Smith Machine[1:3]\nHammer Curl, Dumbbell / ...Hammer Curl, Dumbbell[1:3]\nTriceps Pushdown, Cable / ...Triceps Pushdown, Cable[1:3]","id":"ssvqjopv"}],"id":"ehmjswox"},{"name":"Week 10","days":[{"name":"D","exerciseText":"Overhead Press, Barbell / ...Overhead Press, Barbell[2:1]\nRomanian Deadlift / ...Romanian Deadlift[2:1]\nGoblet Squat, Dumbbell / ...Goblet Squat, Dumbbell[2:1]\nFlat Knee Raise / 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