{"version":1,"exported_at":"2026-08-27T21:46:08.426570","exercises":[{"id":1,"name":"벤치 프레스","muscle_group":"가슴","equipment":"바벨","increment_kg":2.5,"rep_min":8,"rep_max":12,"default_sets":4,"start_weight_kg":20.0,"is_bodyweight":false,"is_active":true},{"id":2,"name":"인클라인 덤벨 프레스","muscle_group":"가슴","equipment":"덤벨","increment_kg":2.0,"rep_min":8,"rep_max":12,"default_sets":4,"start_weight_kg":8.0,"is_bodyweight":false,"is_active":true},{"id":3,"name":"체스트 프레스","muscle_group":"가슴","equipment":"머신","increment_kg":5.0,"rep_min":8,"rep_max":12,"default_sets":4,"start_weight_kg":15.0,"is_bodyweight":false,"is_active":true},{"id":4,"name":"케이블 플라이","muscle_group":"가슴","equipment":"케이블","increment_kg":2.5,"rep_min":8,"rep_max":12,"default_sets":4,"start_weight_kg":5.0,"is_bodyweight":false,"is_active":true},{"id":12,"name":"레그 익스텐션","muscle_group":"대퇴사두","equipment":"머신","increment_kg":5.0,"rep_min":8,"rep_max":12,"default_sets":4,"start_weight_kg":15.0,"is_bodyweight":false,"is_active":true},{"id":11,"name":"레그 프레스","muscle_group":"대퇴사두","equipment":"머신","increment_kg":5.0,"rep_min":8,"rep_max":12,"default_sets":4,"start_weight_kg":40.0,"is_bodyweight":false,"is_active":true},{"id":10,"name":"백 스쿼트","muscle_group":"대퇴사두","equipment":"바벨","increment_kg":5.0,"rep_min":8,"rep_max":12,"default_sets":4,"start_weight_kg":20.0,"is_bodyweight":false,"is_active":true},{"id":16,"name":"불가리안 스플릿 스쿼트","muscle_group":"둔근","equipment":"덤벨","increment_kg":2.0,"rep_min":8,"rep_max":12,"default_sets":4,"start_weight_kg":6.0,"is_bodyweight":false,"is_active":true},{"id":15,"name":"힙 쓰러스트","muscle_group":"둔근","equipment":"바벨","increment_kg":5.0,"rep_min":8,"rep_max":12,"default_sets":4,"start_weight_kg":20.0,"is_bodyweight":false,"is_active":true},{"id":6,"name":"랫 풀다운","muscle_group":"등","equipment":"케이블","increment_kg":5.0,"rep_min":8,"rep_max":12,"default_sets":4,"start_weight_kg":15.0,"is_bodyweight":false,"is_active":true},{"id":7,"name":"바벨 로우","muscle_group":"등","equipment":"바벨","increment_kg":2.5,"rep_min":8,"rep_max":12,"default_sets":4,"start_weight_kg":20.0,"is_bodyweight":false,"is_active":true},{"id":8,"name":"시티드 케이블 로우","muscle_group":"등","equipment":"케이블","increment_kg":5.0,"rep_min":8,"rep_max":12,"default_sets":4,"start_weight_kg":15.0,"is_bodyweight":false,"is_active":true},{"id":5,"name":"풀업","muscle_group":"등","equipment":"맨몸","increment_kg":0.0,"rep_min":8,"rep_max":12,"default_sets":4,"start_weight_kg":0.0,"is_bodyweight":true,"is_active":true},{"id":26,"name":"딥스","muscle_group":"삼두","equipment":"맨몸","increment_kg":0.0,"rep_min":8,"rep_max":12,"default_sets":4,"start_weight_kg":0.0,"is_bodyweight":true,"is_active":true},{"id":25,"name":"스컬 크러셔","muscle_group":"삼두","equipment":"바벨","increment_kg":1.25,"rep_min":8,"rep_max":12,"default_sets":4,"start_weight_kg":5.0,"is_bodyweight":false,"is_active":true},{"id":24,"name":"케이블 푸시다운","muscle_group":"삼두","equipment":"케이블","increment_kg":2.5,"rep_min":8,"rep_max":12,"default_sets":4,"start_weight_kg":5.0,"is_bodyweight":false,"is_active":true},{"id":18,"name":"덤벨 숄더 프레스","muscle_group":"어깨","equipment":"덤벨","increment_kg":2.0,"rep_min":8,"rep_max":12,"default_sets":4,"start_weight_kg":6.0,"is_bodyweight":false,"is_active":true},{"id":20,"name":"리버스 펙덱","muscle_group":"어깨","equipment":"머신","increment_kg":2.5,"rep_min":8,"rep_max":12,"default_sets":4,"start_weight_kg":5.0,"is_bodyweight":false,"is_active":true},{"id":19,"name":"사이드 레터럴 레이즈","muscle_group":"어깨","equipment":"덤벨","increment_kg":1.0,"rep_min":8,"rep_max":12,"default_sets":4,"start_weight_kg":3.0,"is_bodyweight":false,"is_active":true},{"id":17,"name":"오버헤드 프레스","muscle_group":"어깨","equipment":"바벨","increment_kg":2.5,"rep_min":8,"rep_max":12,"default_sets":4,"start_weight_kg":10.0,"is_bodyweight":false,"is_active":true},{"id":22,"name":"덤벨 컬","muscle_group":"이두","equipment":"덤벨","increment_kg":1.0,"rep_min":8,"rep_max":12,"default_sets":4,"start_weight_kg":3.0,"is_bodyweight":false,"is_active":true},{"id":21,"name":"바벨 컬","muscle_group":"이두","equipment":"바벨","increment_kg":1.25,"rep_min":8,"rep_max":12,"default_sets":4,"start_weight_kg":5.0,"is_bodyweight":false,"is_active":true},{"id":23,"name":"해머 컬","muscle_group":"이두","equipment":"덤벨","increment_kg":1.0,"rep_min":8,"rep_max":12,"default_sets":4,"start_weight_kg":3.0,"is_bodyweight":false,"is_active":true},{"id":27,"name":"스탠딩 카프 레이즈","muscle_group":"종아리","equipment":"머신","increment_kg":5.0,"rep_min":8,"rep_max":12,"default_sets":4,"start_weight_kg":10.0,"is_bodyweight":false,"is_active":true},{"id":28,"name":"시티드 카프 레이즈","muscle_group":"종아리","equipment":"머신","increment_kg":5.0,"rep_min":8,"rep_max":12,"default_sets":4,"start_weight_kg":10.0,"is_bodyweight":false,"is_active":true},{"id":30,"name":"케이블 크런치","muscle_group":"코어","equipment":"케이블","increment_kg":2.5,"rep_min":8,"rep_max":12,"default_sets":4,"start_weight_kg":5.0,"is_bodyweight":false,"is_active":true},{"id":29,"name":"플랭크","muscle_group":"코어","equipment":"맨몸","increment_kg":0.0,"rep_min":8,"rep_max":12,"default_sets":4,"start_weight_kg":0.0,"is_bodyweight":true,"is_active":true},{"id":9,"name":"데드리프트","muscle_group":"햄스트링","equipment":"바벨","increment_kg":5.0,"rep_min":8,"rep_max":12,"default_sets":4,"start_weight_kg":30.0,"is_bodyweight":false,"is_active":true},{"id":13,"name":"레그 컬","muscle_group":"햄스트링","equipment":"머신","increment_kg":5.0,"rep_min":8,"rep_max":12,"default_sets":4,"start_weight_kg":10.0,"is_bodyweight":false,"is_active":true},{"id":14,"name":"루마니안 데드리프트","muscle_group":"햄스트링","equipment":"바벨","increment_kg":5.0,"rep_min":8,"rep_max":12,"default_sets":4,"start_weight_kg":20.0,"is_bodyweight":false,"is_active":true}],"sessions":[{"id":1,"performed_on":"2026-08-27","condition_note":"컨디션 좋음","exercises":[{"exercise_id":1,"name":"벤치 프레스","muscle_group":"가슴","sets":[{"weight_kg":20.0,"reps":8,"set_type":"본세트"}]}]}]}