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{
  "rutina": {
    "leyendas": [
      { "W": "semana" },
      { "S": "series" },
      { "E": "ejecuciones" },
      { "R": "repeticiones" },
      { "P": "peso" },
      { "C": "cantidad" },
      { "U": "unidades" },
      { "D": "descanso" },
      { "v": "veces" },
      { "t": "segundos" },
      { "lbs": "lbs" }
    ],
    "dias": [

{
        "dia": 1,
        "titulo": "PECHO / TRÍCEPS",
        "ejercicios": [

{
            "nombre": "Press plano manc.",
            "link": "./img/Dumbbell-Decline-Bench-Press.gif",
            "semanas": [
              { "W": 1, "S": {"E": 3, "R": 12, "U": "v"}, "P": {"C": 30, "U": "lbs"}, "D": 90 },
              { "W": 3, "S": {"R": 14} },
              { "W": 5, "S": {"R": 12}, "D": 100 },
              { "W": 7, "S": {"E": 4} }
            ]
          },

{
            "nombre": "Press inclinado manc.",
            "link": "./img/anim-dumbbell-bench-press.gif",
            "semanas": [
              { "W": 1, "S": {"E": 3, "R": 12, "U": "v"}, "P": {"C": 25, "U": "lbs"}, "D": 90 },
              { "W": 3, "S": {"R": 14} },
              { "W": 5, "S": {"R": 12} },
              { "W": 7, "S": {"E": 4} }
            ]
          },

{
            "nombre": "Aperturas",
            "link": "./img/Dumbbell-Incline-Fly.gif",
            "semanas": [
              { "W": 1, "S": {"E": 3, "R": 12, "U": "v"}, "P": {"C": 15, "U": "lbs"}, "D": 60 },
              { "W": 3, "S": {"R": 15} },
              { "W": 5, "S": {"R": 12} }
            ]
          },

{
            "nombre": "Fondos banca",
            "link": "./img/Fondos-Barra.gif",
            "semanas": [
              { "W": 1, "S": {"E": 3, "R": 10, "U": "v"}, "P": {"C": 0, "U": "PC"}, "D": 75 },
              { "W": 3, "S": {"R": 12} },
              { "W": 7, "S": {"E": 4} }
            ]
          },

{
            "nombre": "Ext. tríceps OH",
            "link": "./img/Dumbbell-triceps-extension.gif",
            "semanas": [
              { "W": 1, "S": {"E": 3, "R": 12, "U": "v"}, "P": {"C": 20, "U": "lbs"}, "D": 60 },
              { "W": 3, "S": {"R": 15} },
              { "W": 7, "S": {"E": 4} }
            ]
          }

]
      },

{
        "dia": 2,
        "titulo": "PIERNA (CONTROLADA)",
        "ejercicios": [

{
            "nombre": "Sentadilla goblet",
            "link": "./img/kettlebell-goblet-squat.gif",
            "semanas": [
              { "W": 1, "S": {"E": 3, "R": 12, "U": "v"}, "P": {"C": 20, "U": "lbs"}, "D": 90 },
              { "W": 3, "S": {"R": 10}, "P": {"C": 25} },
              { "W": 5, "S": {"R": 8}, "P": {"C": 30} },
              { "W": 7, "S": {"E": 4} }
            ]
          },

{
            "nombre": "Zancadas controladas",
            "link": "./img/dumbbell-split-squat-woman.gif",
            "semanas": [
              { "W": 1, "S": {"E": 2, "R": 6, "U": "v"}, "P": {"C": 0, "U": "PC"}, "D": 90 },
              { "W": 3, "S": {"R": 8} },
              { "W": 5, "S": {"R": 10} }
            ]
          },

{
            "nombre": "Peso muerto rumano",
            "link": "./img/Barbell-Romanian-Deadlift.gif",
            "semanas": [
              { "W": 1, "S": {"E": 3, "R": 10, "U": "v"}, "P": {"C": 40, "U": "lbs"}, "D": 90 },
              { "W": 3, "S": {"R": 8}, "P": {"C": 50} },
              { "W": 5, "S": {"R": 8}, "P": {"C": 60} }
            ]
          },

{
            "nombre": "Pantorrilla pesada",
            "link": "./img/dumbbell-standing-calf-raise.gif",
            "semanas": [
              { "W": 1, "S": {"E": 4, "R": 20, "U": "v"}, "P": {"C": 25, "U": "lbs"}, "D": 45 },
              { "W": 3, "S": {"R": 30} },
              { "W": 5, "S": {"R": 35} }
            ]
          }

]
      },

{
        "dia": 3,
        "titulo": "ESPALDA / BÍCEPS",
        "ejercicios": [

{
            "nombre": "Remo barra",
            "link": "./img/Barbell-Bent-Over-Row.gif",
            "semanas": [
              { "W": 1, "S": {"E": 3, "R": 10, "U": "v"}, "P": {"C": 70, "U": "lbs"}, "D": 90 },
              { "W": 3, "S": {"R": 12} },
              { "W": 7, "S": {"E": 4} }
            ]
          },

{
            "nombre": "Remo manc.",
            "link": "./img/Dumbbell-Bent-Over-Row-with-Chest-Support.avif",
            "semanas": [
              { "W": 1, "S": {"E": 3, "R": 12, "U": "v"}, "P": {"C": 30, "U": "lbs"}, "D": 75 },
              { "W": 3, "S": {"R": 14} }
            ]
          },

{
            "nombre": "Curl bíceps",
            "link": "./img/inner-bicep-curl.gif",
            "semanas": [
              { "W": 1, "S": {"E": 3, "R": 12, "U": "v"}, "P": {"C": 25, "U": "lbs"}, "D": 60 },
              { "W": 3, "S": {"R": 14} }
            ]
          },

{
            "nombre": "Curl martillo",
            "link": "./img/Hammer-Dumbells.gif",
            "semanas": [
              { "W": 1, "S": {"E": 3, "R": 12, "U": "v"}, "P": {"C": 25, "U": "lbs"}, "D": 60 }
            ]
          },

{
            "nombre": "Curl concentrado",
            "link": "./img/Dumbbell-Concentration-Curl_Upper-Arms_720.gif",
            "semanas": [
              { "W": 1, "S": {"E": 2, "R": 10, "U": "v"}, "P": {"C": 20, "U": "lbs"}, "D": 60 }
            ]
          }

]
      },

{
        "dia": 4,
        "titulo": "HOMBRO",
        "ejercicios": [

{
            "nombre": "Press militar",
            "link": "./img/Shoulder-Dumbbell-Standing-Overhead-Press.gif",
            "semanas": [
              { "W": 1, "S": {"E": 3, "R": 10, "U": "v"}, "P": {"C": 25, "U": "lbs"}, "D": 90 },
              { "W": 3, "S": {"R": 12} }
            ]
          },

{
            "nombre": "Elevaciones laterales",
            "link": "./img/Elevaciones-laterales-con-mancuernas.gif",
            "semanas": [
              { "W": 1, "S": {"E": 4, "R": 12, "U": "v"}, "P": {"C": 15, "U": "lbs"}, "D": 60 },
              { "W": 3, "S": {"R": 15} }
            ]
          },

{
            "nombre": "Pájaros",
            "link": "./img/Shoulder-Dumbbell-Rear-Lateral-Raise.gif",
            "semanas": [
              { "W": 1, "S": {"E": 3, "R": 15, "U": "v"}, "P": {"C": 15, "U": "lbs"}, "D": 60 }
            ]
          },

{
            "nombre": "Encogimientos",
            "link": "./img/Dumbbell-Shrug_Back-FIX_720.gif",
            "semanas": [
              { "W": 1, "S": {"E": 3, "R": 12, "U": "v"}, "P": {"C": 30, "U": "lbs"}, "D": 60 }
            ]
          }

]
      },

{
        "dia": 5,
        "titulo": "CORE / MIXTO",
        "ejercicios": [

{
            "nombre": "Plancha",
            "link": "./img/Core-Front-Plank.gif",
            "semanas": [
              { "W": 1, "S": {"E": 3, "R": 40, "U": "t"}, "D": 45 },
              { "W": 3, "S": {"R": 60} }
            ]
          },

{
            "nombre": "Crunch pesado",
            "link": "./img/heavy_Crunches.png",
            "semanas": [
              { "W": 1, "S": {"E": 3, "R": 15, "U": "v"}, "P": {"C": 20, "U": "lbs"}, "D": 45 },
              { "W": 3, "S": {"R": 20} }
            ]
          },
          {
            "nombre": "Pull-over",
            "link": "./img/Chest-Dumbbell-Straight-Arm-Pullover.gif",
            "semanas": [
              { "W": 1, "S": {"E": 3, "R": 12, "U": "v"}, "P": {"C": 25, "U":  "lbs"}, "D": 75 },
              { "W": 3, "S": {"R": 14} },
              { "W": 5, "S": {"R": 12} },
              { "W": 7, "S": {"E": 4} }
            ]
          },
          {
            "nombre": "Farmer walk",
            "link": "./img/Farmers-walk_Cardio_720.gif",
            "semanas": [
              { "W": 1, "S": {"E": 3, "R": 30, "U": "t"}, "P": {"C": 30, "U": "lbs"}, "D": 60 },
              { "W": 3, "S": {"R": 45} }
            ]
          },

{
            "nombre": "Flexiones",
            "link": "./img/Push-up-m_Chest-FIX_720.gif",
            "semanas": [
              { "W": 1, "S": {"E": 3, "R": 15, "U": "v"}, "D": 60 },
              { "W": 3, "S": {"R": 20} }
            ]
          }

]
      }

]
  }
}