Giorno 1
WARM-UP
Rotazione toracica (Quadruped)
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WORKOUT
Spinte Con Manubri Su Panca Inclinata
Bulgarian Split Squat Con Rialzo
Alzate Laterali Con Manubri In Piedi
Curl Con Asta Al Cavo Basso
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COOLDOWN
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[pb_duration] =>
[pb_area] => 2
[pb_order] => 1
[pbt_id] => 1
[pbt_handle] => free
[pbt_name_admin] => Libero
[pbt_name] => Libero
[pbt_name_en] => Libero
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[ps_id] => 510
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Giorno 2
WARM-UP
Rotazione toracica (Quadruped)
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[pb_area] => 0
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WORKOUT
Alzata Frontale Monolaterale Con Maniglia Al Cavo Basso
Pushdown Con Asta Al Cavo Alto
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COOLDOWN
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Giorno 3
Full body focus spalle
WARM-UP
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[pe_duration] =>
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WORKOUT
Pulley Con Asta Con Busto Indietro
Curl Con Manubri A Martello
Pushdown Con Cavo Alto Monolaterale
Recupero
45 SEC OGNI BRACCIO
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[sets] => Array
(
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(
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(
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(
[pes_id] => 3604
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[pes_rep_left] =>
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[pes_weight] =>
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[pes_duration] =>
[pes_recovery] => 90
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[pes_id] => 3605
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[pes_type] => 1
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[sets] => Array
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[pe_type] => 1
[pe_duration] =>
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[ps_id] => 512
[pper_id] => 255
[pper_program_id] => 53
[sets] => Array
(
[3494] => Array
(
[pes_id] => 3494
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[pes_rep_left] =>
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[pe_type] => 1
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[ps_id] => 512
[pper_id] => 255
[pper_program_id] => 53
[sets] => Array
(
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(
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[3410] => Array
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[pe_type] => 1
[pe_duration] =>
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[sets] => Array
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COOLDOWN
Array
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[ps_id] => 512
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[exercises] => Array
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Giorno 1
WARM-UP
Rotazione toracica (Quadruped)
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WORKOUT
Spinte Con Manubri Su Panca Inclinata
Bulgarian Split Squat Con Rialzo
Alzate Laterali Con Manubri In Piedi
Curl Con Asta Al Cavo Basso
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[pb_id] => 1160
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[pes_note_en] =>
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[pb_id] => 1160
[ps_id] => 522
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[pe_type] => 1
[pe_duration] =>
[pe_order] => 3
[pb_id] => 1160
[ps_id] => 522
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[sets] => Array
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[pes_duration] =>
[pes_recovery] => 90 ogni gamba
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[pb_id] => 1160
[ps_id] => 522
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[sets] => Array
(
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(
[pes_id] => 3615
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[pes_type] => 1
[pes_set] => 1
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[pes_rep_left] =>
[pes_rep_right] =>
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[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] => 120
[pes_pace] =>
[pes_note] =>
[pes_note_en] =>
[pes_order] => 1
[pb_id] => 1160
[ps_id] => 522
[pper_id] => 259
[pper_program_id] => 53
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[pes_exercise_id] => 3517
[pes_type] => 1
[pes_set] => 2
[pes_set_ced] =>
[pes_rep] => 6
[pes_rep_left] =>
[pes_rep_right] =>
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[pes_weight_perc] =>
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[pes_duration] =>
[pes_recovery] => 120
[pes_pace] =>
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[pb_id] => 1160
[ps_id] => 522
[pper_id] => 259
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[sets] => Array
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[ps_id] => 522
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COOLDOWN
Array
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[pb_name_en] => abs
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[pb_area] => 2
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[pbt_id] => 1
[pbt_handle] => free
[pbt_name_admin] => Libero
[pbt_name] => Libero
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[exercises] => Array
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[pes_recovery] => no
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[pe_duration] =>
[pe_order] => 2
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[ps_id] => 522
[pper_id] => 259
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[sets] => Array
(
[3620] => Array
(
[pes_id] => 3620
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[pes_type] => 1
[pes_set] => 3
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[pes_rep] =>
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[pes_rep_right] => 10
[pes_weight] =>
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[pes_rpe] =>
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Giorno 2
WARM-UP
Rotazione toracica (Quadruped)
Array
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[pb_area] => 0
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[pe_duration] =>
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[sets] => Array
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[sets] => Array
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[pes_duration] =>
[pes_recovery] => 30
[pes_pace] =>
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[pes_order] => 1
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WORKOUT
Alzata Frontale Monolaterale Con Maniglia Al Cavo Basso
Pushdown Con Asta Al Cavo Alto
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[pbt_name_admin] => Libero
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[pe_type] => 1
[pe_duration] =>
[pe_order] => 3
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[ps_id] => 523
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[sets] => Array
(
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[pes_recovery] => 90
[pes_pace] =>
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[pes_order] => 1
[pb_id] => 1163
[ps_id] => 523
[pper_id] => 259
[pper_program_id] => 53
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[pes_type] => 1
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[pes_rep_left] =>
[pes_rep_right] =>
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[pes_weight_perc] =>
[pes_rpe] =>
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[pes_recovery] => 120
[pes_pace] =>
[pes_note] =>
[pes_note_en] =>
[pes_order] => 2
[pb_id] => 1163
[ps_id] => 523
[pper_id] => 259
[pper_program_id] => 53
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)
)
[3529] => Array
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[pe_id] => 3529
[pe_block_id] => 1163
[pe_exercise_id] => 145
[pe_type] => 1
[pe_duration] =>
[pe_order] => 4
[pb_id] => 1163
[ps_id] => 523
[pper_id] => 259
[pper_program_id] => 53
[sets] => Array
(
[3630] => Array
(
[pes_id] => 3630
[pes_exercise_id] => 3529
[pes_type] => 1
[pes_set] => 2
[pes_set_ced] =>
[pes_rep] =>
[pes_rep_left] => 15
[pes_rep_right] => 15
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] => 60 ogni braccio
[pes_pace] =>
[pes_note] =>
[pes_note_en] =>
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[3530] => Array
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[pe_duration] =>
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[ps_id] => 523
[pper_id] => 259
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[sets] => Array
(
[3631] => Array
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[pes_rep_left] =>
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[pes_recovery] => 60
[pes_pace] =>
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[pes_order] => 1
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[ps_id] => 523
[pper_id] => 259
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)
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COOLDOWN
Array
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[pb_session_id] => 523
[pb_template] => 1
[pb_name] => addominali
[pb_name_en] => Abs
[pb_repeat] =>
[pb_duration] =>
[pb_area] => 2
[pb_order] => 1
[pbt_id] => 1
[pbt_handle] => free
[pbt_name_admin] => Libero
[pbt_name] => Libero
[pbt_name_en] => Libero
[pbt_descr] =>
[pbt_descr_en] =>
[ps_id] => 523
[pper_id] => 259
[pper_program_id] => 53
[exercises] => Array
(
[3531] => Array
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[pe_block_id] => 1164
[pe_exercise_id] => 57
[pe_type] => 1
[pe_duration] =>
[pe_order] => 1
[pb_id] => 1164
[ps_id] => 523
[pper_id] => 259
[pper_program_id] => 53
[sets] => Array
(
[3632] => Array
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[pes_type] => 1
[pes_set] => 2
[pes_set_ced] =>
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[pes_rep_left] =>
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[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] => 60
[pes_pace] =>
[pes_note] =>
[pes_note_en] =>
[pes_order] => 1
[pb_id] => 1164
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Giorno 3
Full body focus spalle
WARM-UP
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WORKOUT
Pulley Con Asta Con Busto Indietro
Curl Con Manubri A Martello
Pushdown Con Cavo Alto Monolaterale
Recupero
45 SEC OGNI BRACCIO
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COOLDOWN
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Giorno 1
WARM-UP
Rotazione toracica (Quadruped)
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WORKOUT
Spinte Con Manubri Su Panca Inclinata
Bulgarian Split Squat Con Rialzo
Alzate Laterali Con Manubri In Piedi
Curl Con Asta Al Cavo Basso
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[pe_duration] =>
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[sets] => Array
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[pes_rep_right] => 10
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
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[pes_recovery] => 90 ogni gamba
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[pe_exercise_id] => 7
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[pe_duration] =>
[pe_order] => 4
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[ps_id] => 525
[pper_id] => 260
[pper_program_id] => 53
[sets] => Array
(
[3654] => Array
(
[pes_id] => 3654
[pes_exercise_id] => 3551
[pes_type] => 1
[pes_set] => 1
[pes_set_ced] =>
[pes_rep] => 10
[pes_rep_left] =>
[pes_rep_right] =>
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] => 120
[pes_pace] =>
[pes_note] =>
[pes_note_en] =>
[pes_order] => 1
[pb_id] => 1169
[ps_id] => 525
[pper_id] => 260
[pper_program_id] => 53
)
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(
[pes_id] => 3655
[pes_exercise_id] => 3551
[pes_type] => 1
[pes_set] => 2
[pes_set_ced] =>
[pes_rep] => 6
[pes_rep_left] =>
[pes_rep_right] =>
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] => 120
[pes_pace] =>
[pes_note] =>
[pes_note_en] =>
[pes_order] => 2
[pb_id] => 1169
[ps_id] => 525
[pper_id] => 260
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)
)
)
[3552] => Array
(
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[pe_exercise_id] => 171
[pe_type] => 1
[pe_duration] =>
[pe_order] => 5
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[ps_id] => 525
[pper_id] => 260
[pper_program_id] => 53
[sets] => Array
(
[3656] => Array
(
[pes_id] => 3656
[pes_exercise_id] => 3552
[pes_type] => 1
[pes_set] => 3
[pes_set_ced] =>
[pes_rep] => 8
[pes_rep_left] =>
[pes_rep_right] =>
[pes_weight] =>
[pes_weight_perc] =>
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[pes_duration] =>
[pes_recovery] => 90
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[pes_note_en] =>
[pes_order] => 1
[pb_id] => 1169
[ps_id] => 525
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[pper_program_id] => 53
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)
[3553] => Array
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[pe_exercise_id] => 147
[pe_type] => 1
[pe_duration] =>
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[ps_id] => 525
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[sets] => Array
(
[3657] => Array
(
[pes_id] => 3657
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[pes_type] => 1
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[pes_rep_left] =>
[pes_rep_right] =>
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] => 60
[pes_pace] =>
[pes_note] =>
[pes_note_en] =>
[pes_order] => 1
[pb_id] => 1169
[ps_id] => 525
[pper_id] => 260
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)
COOLDOWN
Array
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[pb_session_id] => 525
[pb_template] => 1
[pb_name] => Addominali
[pb_name_en] => abs
[pb_repeat] => 1
[pb_duration] =>
[pb_area] => 2
[pb_order] => 1
[pbt_id] => 1
[pbt_handle] => free
[pbt_name_admin] => Libero
[pbt_name] => Libero
[pbt_name_en] => Libero
[pbt_descr] =>
[pbt_descr_en] =>
[ps_id] => 525
[pper_id] => 260
[pper_program_id] => 53
[exercises] => Array
(
[3554] => Array
(
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[pe_exercise_id] => 269
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[pe_duration] =>
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[pper_id] => 260
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[sets] => Array
(
[3658] => Array
(
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[pes_rep_right] => 10
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] => no
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[pes_note] =>
[pes_note_en] =>
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)
[3555] => Array
(
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[pe_type] => 1
[pe_duration] =>
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[pb_id] => 1170
[ps_id] => 525
[pper_id] => 260
[pper_program_id] => 53
[sets] => Array
(
[3659] => Array
(
[pes_id] => 3659
[pes_exercise_id] => 3555
[pes_type] => 1
[pes_set] => 3
[pes_set_ced] =>
[pes_rep] =>
[pes_rep_left] => 10
[pes_rep_right] => 10
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] => 60
[pes_pace] =>
[pes_note] =>
[pes_note_en] =>
[pes_order] => 1
[pb_id] => 1170
[ps_id] => 525
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[pper_program_id] => 53
)
)
)
)
)
Giorno 2
WARM-UP
Rotazione toracica (Quadruped)
Array
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[pb_name] => Mobilità
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[pb_area] => 0
[pb_order] => 1
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[pbt_handle] => free
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[exercises] => Array
(
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[pe_block_id] => 1171
[pe_exercise_id] => 82
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[sets] => Array
(
[3660] => Array
(
[pes_id] => 3660
[pes_exercise_id] => 3556
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)
)
[3557] => Array
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[pe_block_id] => 1171
[pe_exercise_id] => 62
[pe_type] => 1
[pe_duration] =>
[pe_order] => 2
[pb_id] => 1171
[ps_id] => 526
[pper_id] => 260
[pper_program_id] => 53
[sets] => Array
(
[3661] => Array
(
[pes_id] => 3661
[pes_exercise_id] => 3557
[pes_type] => 1
[pes_set] => 1
[pes_set_ced] =>
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[pes_rep_left] => 10
[pes_rep_right] => 10
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
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[pes_order] => 1
[pb_id] => 1171
[ps_id] => 526
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)
)
[3558] => Array
(
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[pe_block_id] => 1171
[pe_exercise_id] => 59
[pe_type] => 1
[pe_duration] =>
[pe_order] => 3
[pb_id] => 1171
[ps_id] => 526
[pper_id] => 260
[pper_program_id] => 53
[sets] => Array
(
[3662] => Array
(
[pes_id] => 3662
[pes_exercise_id] => 3558
[pes_type] => 1
[pes_set] => 1
[pes_set_ced] =>
[pes_rep] =>
[pes_rep_left] => 10
[pes_rep_right] => 10
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] =>
[pes_pace] =>
[pes_note] =>
[pes_note_en] =>
[pes_order] => 1
[pb_id] => 1171
[ps_id] => 526
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[pper_program_id] => 53
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)
)
[3559] => Array
(
[pe_id] => 3559
[pe_block_id] => 1171
[pe_exercise_id] => 92
[pe_type] => 1
[pe_duration] =>
[pe_order] => 4
[pb_id] => 1171
[ps_id] => 526
[pper_id] => 260
[pper_program_id] => 53
[sets] => Array
(
[3663] => Array
(
[pes_id] => 3663
[pes_exercise_id] => 3559
[pes_type] => 1
[pes_set] => 2
[pes_set_ced] =>
[pes_rep] =>
[pes_rep_left] => 5
[pes_rep_right] => 5
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] => 30
[pes_pace] =>
[pes_note] =>
[pes_note_en] =>
[pes_order] => 1
[pb_id] => 1171
[ps_id] => 526
[pper_id] => 260
[pper_program_id] => 53
)
)
)
)
)
WORKOUT
Alzata Frontale Monolaterale Con Maniglia Al Cavo Basso
Pushdown Con Asta Al Cavo Alto
Array
(
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[pb_session_id] => 526
[pb_template] => 1
[pb_name] => .
[pb_name_en] =>
[pb_repeat] =>
[pb_duration] =>
[pb_area] => 1
[pb_order] => 1
[pbt_id] => 1
[pbt_handle] => free
[pbt_name_admin] => Libero
[pbt_name] => Libero
[pbt_name_en] => Libero
[pbt_descr] =>
[pbt_descr_en] =>
[ps_id] => 526
[pper_id] => 260
[pper_program_id] => 53
[exercises] => Array
(
[3560] => Array
(
[pe_id] => 3560
[pe_block_id] => 1172
[pe_exercise_id] => 187
[pe_type] => 1
[pe_duration] =>
[pe_order] => 1
[pb_id] => 1172
[ps_id] => 526
[pper_id] => 260
[pper_program_id] => 53
[sets] => Array
(
[3664] => Array
(
[pes_id] => 3664
[pes_exercise_id] => 3560
[pes_type] => 1
[pes_set] => 2
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[pes_rep_left] =>
[pes_rep_right] =>
[pes_weight] =>
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[pes_duration] =>
[pes_recovery] => 120
[pes_pace] =>
[pes_note] =>
[pes_note_en] =>
[pes_order] => 1
[pb_id] => 1172
[ps_id] => 526
[pper_id] => 260
[pper_program_id] => 53
)
[3665] => Array
(
[pes_id] => 3665
[pes_exercise_id] => 3560
[pes_type] => 1
[pes_set] => 1
[pes_set_ced] =>
[pes_rep] => 6
[pes_rep_left] =>
[pes_rep_right] =>
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
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[pes_pace] =>
[pes_note] =>
[pes_note_en] =>
[pes_order] => 2
[pb_id] => 1172
[ps_id] => 526
[pper_id] => 260
[pper_program_id] => 53
)
)
)
[3561] => Array
(
[pe_id] => 3561
[pe_block_id] => 1172
[pe_exercise_id] => 6
[pe_type] => 1
[pe_duration] =>
[pe_order] => 2
[pb_id] => 1172
[ps_id] => 526
[pper_id] => 260
[pper_program_id] => 53
[sets] => Array
(
[3666] => Array
(
[pes_id] => 3666
[pes_exercise_id] => 3561
[pes_type] => 1
[pes_set] => 3
[pes_set_ced] =>
[pes_rep] => 8
[pes_rep_left] =>
[pes_rep_right] =>
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] => 120
[pes_pace] =>
[pes_note] =>
[pes_note_en] =>
[pes_order] => 1
[pb_id] => 1172
[ps_id] => 526
[pper_id] => 260
[pper_program_id] => 53
)
)
)
[3562] => Array
(
[pe_id] => 3562
[pe_block_id] => 1172
[pe_exercise_id] => 19
[pe_type] => 1
[pe_duration] =>
[pe_order] => 3
[pb_id] => 1172
[ps_id] => 526
[pper_id] => 260
[pper_program_id] => 53
[sets] => Array
(
[3667] => Array
(
[pes_id] => 3667
[pes_exercise_id] => 3562
[pes_type] => 1
[pes_set] => 2
[pes_set_ced] =>
[pes_rep] => 6
[pes_rep_left] =>
[pes_rep_right] =>
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] => 90
[pes_pace] =>
[pes_note] =>
[pes_note_en] =>
[pes_order] => 1
[pb_id] => 1172
[ps_id] => 526
[pper_id] => 260
[pper_program_id] => 53
)
[3668] => Array
(
[pes_id] => 3668
[pes_exercise_id] => 3562
[pes_type] => 1
[pes_set] => 2
[pes_set_ced] =>
[pes_rep] => 10
[pes_rep_left] =>
[pes_rep_right] =>
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] => 120
[pes_pace] =>
[pes_note] =>
[pes_note_en] =>
[pes_order] => 2
[pb_id] => 1172
[ps_id] => 526
[pper_id] => 260
[pper_program_id] => 53
)
)
)
[3563] => Array
(
[pe_id] => 3563
[pe_block_id] => 1172
[pe_exercise_id] => 145
[pe_type] => 1
[pe_duration] =>
[pe_order] => 4
[pb_id] => 1172
[ps_id] => 526
[pper_id] => 260
[pper_program_id] => 53
[sets] => Array
(
[3669] => Array
(
[pes_id] => 3669
[pes_exercise_id] => 3563
[pes_type] => 1
[pes_set] => 2
[pes_set_ced] =>
[pes_rep] =>
[pes_rep_left] => 15
[pes_rep_right] => 15
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] => 60 ogni braccio
[pes_pace] =>
[pes_note] =>
[pes_note_en] =>
[pes_order] => 1
[pb_id] => 1172
[ps_id] => 526
[pper_id] => 260
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)
)
[3564] => Array
(
[pe_id] => 3564
[pe_block_id] => 1172
[pe_exercise_id] => 153
[pe_type] => 1
[pe_duration] =>
[pe_order] => 5
[pb_id] => 1172
[ps_id] => 526
[pper_id] => 260
[pper_program_id] => 53
[sets] => Array
(
[3670] => Array
(
[pes_id] => 3670
[pes_exercise_id] => 3564
[pes_type] => 1
[pes_set] => 4
[pes_set_ced] =>
[pes_rep] => 12
[pes_rep_left] =>
[pes_rep_right] =>
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] => 60
[pes_pace] =>
[pes_note] =>
[pes_note_en] =>
[pes_order] => 1
[pb_id] => 1172
[ps_id] => 526
[pper_id] => 260
[pper_program_id] => 53
)
)
)
)
)
COOLDOWN
Array
(
[pb_id] => 1173
[pb_session_id] => 526
[pb_template] => 1
[pb_name] => addominali
[pb_name_en] => Abs
[pb_repeat] =>
[pb_duration] =>
[pb_area] => 2
[pb_order] => 1
[pbt_id] => 1
[pbt_handle] => free
[pbt_name_admin] => Libero
[pbt_name] => Libero
[pbt_name_en] => Libero
[pbt_descr] =>
[pbt_descr_en] =>
[ps_id] => 526
[pper_id] => 260
[pper_program_id] => 53
[exercises] => Array
(
[3565] => Array
(
[pe_id] => 3565
[pe_block_id] => 1173
[pe_exercise_id] => 57
[pe_type] => 1
[pe_duration] =>
[pe_order] => 1
[pb_id] => 1173
[ps_id] => 526
[pper_id] => 260
[pper_program_id] => 53
[sets] => Array
(
[3671] => Array
(
[pes_id] => 3671
[pes_exercise_id] => 3565
[pes_type] => 1
[pes_set] => 2
[pes_set_ced] =>
[pes_rep] => MAX
[pes_rep_left] =>
[pes_rep_right] =>
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] => 60
[pes_pace] =>
[pes_note] =>
[pes_note_en] =>
[pes_order] => 1
[pb_id] => 1173
[ps_id] => 526
[pper_id] => 260
[pper_program_id] => 53
)
)
)
[3566] => Array
(
[pe_id] => 3566
[pe_block_id] => 1173
[pe_exercise_id] => 263
[pe_type] => 1
[pe_duration] =>
[pe_order] => 2
[pb_id] => 1173
[ps_id] => 526
[pper_id] => 260
[pper_program_id] => 53
[sets] => Array
(
[3672] => Array
(
[pes_id] => 3672
[pes_exercise_id] => 3566
[pes_type] => 1
[pes_set] => 2
[pes_set_ced] =>
[pes_rep] =>
[pes_rep_left] => 10
[pes_rep_right] => 10
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] => 60
[pes_pace] =>
[pes_note] =>
[pes_note_en] =>
[pes_order] => 1
[pb_id] => 1173
[ps_id] => 526
[pper_id] => 260
[pper_program_id] => 53
)
)
)
)
)
Giorno 3
Full body focus spalle
WARM-UP
Array
(
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[pb_session_id] => 527
[pb_template] => 1
[pb_name] => Mobilità
[pb_name_en] => Mobility
[pb_repeat] => 1
[pb_duration] =>
[pb_area] => 0
[pb_order] => 1
[pbt_id] => 1
[pbt_handle] => free
[pbt_name_admin] => Libero
[pbt_name] => Libero
[pbt_name_en] => Libero
[pbt_descr] =>
[pbt_descr_en] =>
[ps_id] => 527
[pper_id] => 260
[pper_program_id] => 53
[exercises] => Array
(
[3567] => Array
(
[pe_id] => 3567
[pe_block_id] => 1174
[pe_exercise_id] => 82
[pe_type] => 1
[pe_duration] =>
[pe_order] => 1
[pb_id] => 1174
[ps_id] => 527
[pper_id] => 260
[pper_program_id] => 53
[sets] => Array
(
[3673] => Array
(
[pes_id] => 3673
[pes_exercise_id] => 3567
[pes_type] => 1
[pes_set] => 1
[pes_set_ced] =>
[pes_rep] => 10
[pes_rep_left] =>
[pes_rep_right] =>
[pes_weight] =>
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[pes_duration] =>
[pes_recovery] =>
[pes_pace] =>
[pes_note] =>
[pes_note_en] =>
[pes_order] => 1
[pb_id] => 1174
[ps_id] => 527
[pper_id] => 260
[pper_program_id] => 53
)
)
)
[3568] => Array
(
[pe_id] => 3568
[pe_block_id] => 1174
[pe_exercise_id] => 62
[pe_type] => 1
[pe_duration] =>
[pe_order] => 2
[pb_id] => 1174
[ps_id] => 527
[pper_id] => 260
[pper_program_id] => 53
[sets] => Array
(
[3674] => Array
(
[pes_id] => 3674
[pes_exercise_id] => 3568
[pes_type] => 1
[pes_set] => 1
[pes_set_ced] =>
[pes_rep] =>
[pes_rep_left] => 10
[pes_rep_right] => 10
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] =>
[pes_pace] =>
[pes_note] =>
[pes_note_en] =>
[pes_order] => 1
[pb_id] => 1174
[ps_id] => 527
[pper_id] => 260
[pper_program_id] => 53
)
)
)
[3569] => Array
(
[pe_id] => 3569
[pe_block_id] => 1174
[pe_exercise_id] => 59
[pe_type] => 1
[pe_duration] =>
[pe_order] => 3
[pb_id] => 1174
[ps_id] => 527
[pper_id] => 260
[pper_program_id] => 53
[sets] => Array
(
[3675] => Array
(
[pes_id] => 3675
[pes_exercise_id] => 3569
[pes_type] => 1
[pes_set] => 1
[pes_set_ced] =>
[pes_rep] =>
[pes_rep_left] => 10
[pes_rep_right] => 10
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] =>
[pes_pace] =>
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WORKOUT
Pulley Con Asta Con Busto Indietro
Curl Con Manubri A Martello
Pushdown Con Cavo Alto Monolaterale
Recupero
45 SEC OGNI BRACCIO
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COOLDOWN
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Giorno 1
WARM-UP
Rotazione toracica (Quadruped)
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WORKOUT
Spinte Con Manubri Su Panca Inclinata
Bulgarian Split Squat Con Rialzo
Alzate Laterali Con Manubri In Piedi
Curl Con Asta Al Cavo Basso
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COOLDOWN
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[pbt_descr] =>
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[exercises] => Array
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Giorno 2
WARM-UP
Rotazione toracica (Quadruped)
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WORKOUT
Alzata Frontale Monolaterale Con Maniglia Al Cavo Basso
Pushdown Con Asta Al Cavo Alto
Rep
10 - SCALO PESO 20% - 10
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[pbt_handle] => free
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[pes_order] => 1
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[pes_duration] =>
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[sets] => Array
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COOLDOWN
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[exercises] => Array
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[sets] => Array
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Giorno 3
Full body focus spalle
WARM-UP
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[pe_duration] =>
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[sets] => Array
(
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[pes_id] => 3714
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WORKOUT
Leg Extension
Rep
6 - SCALO PESO 20% - 6 - SCALO PESO 20% - MAX
Pulley Con Asta Con Busto Indietro
Curl Con Manubri A Martello
Pushdown Con Cavo Alto Monolaterale
Recupero
45 SEC OGNI BRACCIO
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[pes_rep] => MAX
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[pes_set_ced] =>
[pes_rep] => 12
[pes_rep_left] =>
[pes_rep_right] =>
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] => 90
[pes_pace] =>
[pes_note] =>
[pes_note_en] =>
[pes_order] => 1
[pb_id] => 1184
[ps_id] => 530
[pper_id] => 261
[pper_program_id] => 53
)
[3717] => Array
(
[pes_id] => 3717
[pes_exercise_id] => 3605
[pes_type] => 1
[pes_set] => 1
[pes_set_ced] =>
[pes_rep] => 6 - SCALO PESO 20% - 6 - SCALO PESO 20% - MAX
[pes_rep_left] =>
[pes_rep_right] =>
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] =>
[pes_pace] =>
[pes_note] =>
[pes_note_en] =>
[pes_order] => 2
[pb_id] => 1184
[ps_id] => 530
[pper_id] => 261
[pper_program_id] => 53
)
)
)
[3606] => Array
(
[pe_id] => 3606
[pe_block_id] => 1184
[pe_exercise_id] => 180
[pe_type] => 1
[pe_duration] =>
[pe_order] => 3
[pb_id] => 1184
[ps_id] => 530
[pper_id] => 261
[pper_program_id] => 53
[sets] => Array
(
[3718] => Array
(
[pes_id] => 3718
[pes_exercise_id] => 3606
[pes_type] => 1
[pes_set] => 3
[pes_set_ced] =>
[pes_rep] => 8
[pes_rep_left] =>
[pes_rep_right] =>
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] => 90
[pes_pace] =>
[pes_note] =>
[pes_note_en] =>
[pes_order] => 1
[pb_id] => 1184
[ps_id] => 530
[pper_id] => 261
[pper_program_id] => 53
)
)
)
[3607] => Array
(
[pe_id] => 3607
[pe_block_id] => 1184
[pe_exercise_id] => 18
[pe_type] => 1
[pe_duration] =>
[pe_order] => 4
[pb_id] => 1184
[ps_id] => 530
[pper_id] => 261
[pper_program_id] => 53
[sets] => Array
(
[3719] => Array
(
[pes_id] => 3719
[pes_exercise_id] => 3607
[pes_type] => 1
[pes_set] => 3
[pes_set_ced] =>
[pes_rep] => 6
[pes_rep_left] =>
[pes_rep_right] =>
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] => 150
[pes_pace] =>
[pes_note] =>
[pes_note_en] =>
[pes_order] => 1
[pb_id] => 1184
[ps_id] => 530
[pper_id] => 261
[pper_program_id] => 53
)
)
)
[3608] => Array
(
[pe_id] => 3608
[pe_block_id] => 1184
[pe_exercise_id] => 162
[pe_type] => 1
[pe_duration] =>
[pe_order] => 5
[pb_id] => 1184
[ps_id] => 530
[pper_id] => 261
[pper_program_id] => 53
[sets] => Array
(
[3720] => Array
(
[pes_id] => 3720
[pes_exercise_id] => 3608
[pes_type] => 1
[pes_set] => 3
[pes_set_ced] =>
[pes_rep] => 8
[pes_rep_left] =>
[pes_rep_right] =>
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] => 90
[pes_pace] =>
[pes_note] =>
[pes_note_en] =>
[pes_order] => 1
[pb_id] => 1184
[ps_id] => 530
[pper_id] => 261
[pper_program_id] => 53
)
)
)
[3609] => Array
(
[pe_id] => 3609
[pe_block_id] => 1184
[pe_exercise_id] => 154
[pe_type] => 1
[pe_duration] =>
[pe_order] => 6
[pb_id] => 1184
[ps_id] => 530
[pper_id] => 261
[pper_program_id] => 53
[sets] => Array
(
[3721] => Array
(
[pes_id] => 3721
[pes_exercise_id] => 3609
[pes_type] => 1
[pes_set] => 3
[pes_set_ced] =>
[pes_rep] =>
[pes_rep_left] => 12
[pes_rep_right] => 12
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] => 45 SEC OGNI BRACCIO
[pes_pace] =>
[pes_note] =>
[pes_note_en] =>
[pes_order] => 1
[pb_id] => 1184
[ps_id] => 530
[pper_id] => 261
[pper_program_id] => 53
)
)
)
)
)
COOLDOWN
Array
(
[pb_id] => 1185
[pb_session_id] => 530
[pb_template] => 1
[pb_name] => Addominali
[pb_name_en] => abs
[pb_repeat] =>
[pb_duration] =>
[pb_area] => 2
[pb_order] => 1
[pbt_id] => 1
[pbt_handle] => free
[pbt_name_admin] => Libero
[pbt_name] => Libero
[pbt_name_en] => Libero
[pbt_descr] =>
[pbt_descr_en] =>
[ps_id] => 530
[pper_id] => 261
[pper_program_id] => 53
[exercises] => Array
(
[3610] => Array
(
[pe_id] => 3610
[pe_block_id] => 1185
[pe_exercise_id] => 47
[pe_type] => 1
[pe_duration] =>
[pe_order] => 1
[pb_id] => 1185
[ps_id] => 530
[pper_id] => 261
[pper_program_id] => 53
[sets] => Array
(
[3722] => Array
(
[pes_id] => 3722
[pes_exercise_id] => 3610
[pes_type] => 1
[pes_set] => 3
[pes_set_ced] =>
[pes_rep] => 60 sec
[pes_rep_left] =>
[pes_rep_right] =>
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] => 60
[pes_pace] =>
[pes_note] =>
[pes_note_en] =>
[pes_order] => 1
[pb_id] => 1185
[ps_id] => 530
[pper_id] => 261
[pper_program_id] => 53
)
)
)
[3611] => Array
(
[pe_id] => 3611
[pe_block_id] => 1185
[pe_exercise_id] => 264
[pe_type] => 1
[pe_duration] =>
[pe_order] => 2
[pb_id] => 1185
[ps_id] => 530
[pper_id] => 261
[pper_program_id] => 53
[sets] => Array
(
[3723] => Array
(
[pes_id] => 3723
[pes_exercise_id] => 3611
[pes_type] => 1
[pes_set] => 2
[pes_set_ced] =>
[pes_rep] => MAX
[pes_rep_left] =>
[pes_rep_right] =>
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] => 90
[pes_pace] =>
[pes_note] =>
[pes_note_en] =>
[pes_order] => 1
[pb_id] => 1185
[ps_id] => 530
[pper_id] => 261
[pper_program_id] => 53
)
)
)
)
)
Giorno 1
WARM-UP
Rotazione toracica (Quadruped)
Array
(
[pb_id] => 1186
[pb_session_id] => 531
[pb_template] => 1
[pb_name] => Mobilità
[pb_name_en] => Mobility
[pb_repeat] => 1
[pb_duration] =>
[pb_area] => 0
[pb_order] => 1
[pbt_id] => 1
[pbt_handle] => free
[pbt_name_admin] => Libero
[pbt_name] => Libero
[pbt_name_en] => Libero
[pbt_descr] =>
[pbt_descr_en] =>
[ps_id] => 531
[pper_id] => 262
[pper_program_id] => 53
[exercises] => Array
(
[3612] => Array
(
[pe_id] => 3612
[pe_block_id] => 1186
[pe_exercise_id] => 82
[pe_type] => 1
[pe_duration] =>
[pe_order] => 1
[pb_id] => 1186
[ps_id] => 531
[pper_id] => 262
[pper_program_id] => 53
[sets] => Array
(
[3727] => Array
(
[pes_id] => 3727
[pes_exercise_id] => 3612
[pes_type] => 1
[pes_set] => 2
[pes_set_ced] =>
[pes_rep] => 10
[pes_rep_left] =>
[pes_rep_right] =>
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] => 30
[pes_pace] =>
[pes_note] =>
[pes_note_en] =>
[pes_order] => 1
[pb_id] => 1186
[ps_id] => 531
[pper_id] => 262
[pper_program_id] => 53
)
)
)
[3613] => Array
(
[pe_id] => 3613
[pe_block_id] => 1186
[pe_exercise_id] => 62
[pe_type] => 1
[pe_duration] =>
[pe_order] => 2
[pb_id] => 1186
[ps_id] => 531
[pper_id] => 262
[pper_program_id] => 53
[sets] => Array
(
[3728] => Array
(
[pes_id] => 3728
[pes_exercise_id] => 3613
[pes_type] => 1
[pes_set] => 2
[pes_set_ced] =>
[pes_rep] =>
[pes_rep_left] => 10
[pes_rep_right] => 10
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] => 30
[pes_pace] =>
[pes_note] =>
[pes_note_en] =>
[pes_order] => 1
[pb_id] => 1186
[ps_id] => 531
[pper_id] => 262
[pper_program_id] => 53
)
)
)
[3614] => Array
(
[pe_id] => 3614
[pe_block_id] => 1186
[pe_exercise_id] => 59
[pe_type] => 1
[pe_duration] =>
[pe_order] => 3
[pb_id] => 1186
[ps_id] => 531
[pper_id] => 262
[pper_program_id] => 53
[sets] => Array
(
[3729] => Array
(
[pes_id] => 3729
[pes_exercise_id] => 3614
[pes_type] => 1
[pes_set] => 2
[pes_set_ced] =>
[pes_rep] =>
[pes_rep_left] => 10
[pes_rep_right] => 10
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] => 30
[pes_pace] =>
[pes_note] =>
[pes_note_en] =>
[pes_order] => 1
[pb_id] => 1186
[ps_id] => 531
[pper_id] => 262
[pper_program_id] => 53
)
)
)
[3615] => Array
(
[pe_id] => 3615
[pe_block_id] => 1186
[pe_exercise_id] => 92
[pe_type] => 1
[pe_duration] =>
[pe_order] => 4
[pb_id] => 1186
[ps_id] => 531
[pper_id] => 262
[pper_program_id] => 53
[sets] => Array
(
[3730] => Array
(
[pes_id] => 3730
[pes_exercise_id] => 3615
[pes_type] => 1
[pes_set] => 2
[pes_set_ced] =>
[pes_rep] =>
[pes_rep_left] => 5
[pes_rep_right] => 5
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] => 30
[pes_pace] =>
[pes_note] =>
[pes_note_en] =>
[pes_order] => 1
[pb_id] => 1186
[ps_id] => 531
[pper_id] => 262
[pper_program_id] => 53
)
)
)
)
)
WORKOUT
Spinte Con Manubri Su Panca Inclinata
Bulgarian Split Squat Con Rialzo
Alzate Laterali Con Manubri In Piedi
Curl Con Asta Al Cavo Basso
Array
(
[pb_id] => 1187
[pb_session_id] => 531
[pb_template] => 1
[pb_name] =>
[pb_name_en] =>
[pb_repeat] =>
[pb_duration] =>
[pb_area] => 1
[pb_order] => 1
[pbt_id] => 1
[pbt_handle] => free
[pbt_name_admin] => Libero
[pbt_name] => Libero
[pbt_name_en] => Libero
[pbt_descr] =>
[pbt_descr_en] =>
[ps_id] => 531
[pper_id] => 262
[pper_program_id] => 53
[exercises] => Array
(
[3616] => Array
(
[pe_id] => 3616
[pe_block_id] => 1187
[pe_exercise_id] => 15
[pe_type] => 1
[pe_duration] =>
[pe_order] => 1
[pb_id] => 1187
[ps_id] => 531
[pper_id] => 262
[pper_program_id] => 53
[sets] => Array
(
[3731] => Array
(
[pes_id] => 3731
[pes_exercise_id] => 3616
[pes_type] => 1
[pes_set] => 2
[pes_set_ced] =>
[pes_rep] => 8
[pes_rep_left] =>
[pes_rep_right] =>
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] => 120
[pes_pace] =>
[pes_note] =>
[pes_note_en] =>
[pes_order] => 1
[pb_id] => 1187
[ps_id] => 531
[pper_id] => 262
[pper_program_id] => 53
)
[3732] => Array
(
[pes_id] => 3732
[pes_exercise_id] => 3616
[pes_type] => 1
[pes_set] => 2
[pes_set_ced] =>
[pes_rep] => 6
[pes_rep_left] =>
[pes_rep_right] =>
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] => 120
[pes_pace] =>
[pes_note] =>
[pes_note_en] =>
[pes_order] => 2
[pb_id] => 1187
[ps_id] => 531
[pper_id] => 262
[pper_program_id] => 53
)
)
)
[3617] => Array
(
[pe_id] => 3617
[pe_block_id] => 1187
[pe_exercise_id] => 174
[pe_type] => 1
[pe_duration] =>
[pe_order] => 2
[pb_id] => 1187
[ps_id] => 531
[pper_id] => 262
[pper_program_id] => 53
[sets] => Array
(
[3733] => Array
(
[pes_id] => 3733
[pes_exercise_id] => 3617
[pes_type] => 1
[pes_set] => 3
[pes_set_ced] =>
[pes_rep] => 8
[pes_rep_left] =>
[pes_rep_right] =>
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] => 150
[pes_pace] =>
[pes_note] =>
[pes_note_en] =>
[pes_order] => 1
[pb_id] => 1187
[ps_id] => 531
[pper_id] => 262
[pper_program_id] => 53
)
)
)
[3618] => Array
(
[pe_id] => 3618
[pe_block_id] => 1187
[pe_exercise_id] => 112
[pe_type] => 1
[pe_duration] =>
[pe_order] => 3
[pb_id] => 1187
[ps_id] => 531
[pper_id] => 262
[pper_program_id] => 53
[sets] => Array
(
[3734] => Array
(
[pes_id] => 3734
[pes_exercise_id] => 3618
[pes_type] => 1
[pes_set] => 3
[pes_set_ced] =>
[pes_rep] =>
[pes_rep_left] => 8
[pes_rep_right] => 8
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] => 90 ogni gamba
[pes_pace] =>
[pes_note] =>
[pes_note_en] =>
[pes_order] => 1
[pb_id] => 1187
[ps_id] => 531
[pper_id] => 262
[pper_program_id] => 53
)
)
)
[3619] => Array
(
[pe_id] => 3619
[pe_block_id] => 1187
[pe_exercise_id] => 7
[pe_type] => 1
[pe_duration] =>
[pe_order] => 4
[pb_id] => 1187
[ps_id] => 531
[pper_id] => 262
[pper_program_id] => 53
[sets] => Array
(
[3735] => Array
(
[pes_id] => 3735
[pes_exercise_id] => 3619
[pes_type] => 1
[pes_set] => 1
[pes_set_ced] =>
[pes_rep] => 10
[pes_rep_left] =>
[pes_rep_right] =>
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] => 120
[pes_pace] =>
[pes_note] =>
[pes_note_en] =>
[pes_order] => 1
[pb_id] => 1187
[ps_id] => 531
[pper_id] => 262
[pper_program_id] => 53
)
[3736] => Array
(
[pes_id] => 3736
[pes_exercise_id] => 3619
[pes_type] => 1
[pes_set] => 2
[pes_set_ced] =>
[pes_rep] => 6
[pes_rep_left] =>
[pes_rep_right] =>
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] => 120
[pes_pace] =>
[pes_note] =>
[pes_note_en] =>
[pes_order] => 2
[pb_id] => 1187
[ps_id] => 531
[pper_id] => 262
[pper_program_id] => 53
)
)
)
[3620] => Array
(
[pe_id] => 3620
[pe_block_id] => 1187
[pe_exercise_id] => 171
[pe_type] => 1
[pe_duration] =>
[pe_order] => 5
[pb_id] => 1187
[ps_id] => 531
[pper_id] => 262
[pper_program_id] => 53
[sets] => Array
(
[3737] => Array
(
[pes_id] => 3737
[pes_exercise_id] => 3620
[pes_type] => 1
[pes_set] => 3
[pes_set_ced] =>
[pes_rep] => 10
[pes_rep_left] =>
[pes_rep_right] =>
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] => 90
[pes_pace] =>
[pes_note] =>
[pes_note_en] =>
[pes_order] => 1
[pb_id] => 1187
[ps_id] => 531
[pper_id] => 262
[pper_program_id] => 53
)
)
)
[3621] => Array
(
[pe_id] => 3621
[pe_block_id] => 1187
[pe_exercise_id] => 147
[pe_type] => 1
[pe_duration] =>
[pe_order] => 6
[pb_id] => 1187
[ps_id] => 531
[pper_id] => 262
[pper_program_id] => 53
[sets] => Array
(
[3738] => Array
(
[pes_id] => 3738
[pes_exercise_id] => 3621
[pes_type] => 1
[pes_set] => 1
[pes_set_ced] =>
[pes_rep] => 10
[pes_rep_left] =>
[pes_rep_right] =>
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] => 60
[pes_pace] =>
[pes_note] =>
[pes_note_en] =>
[pes_order] => 1
[pb_id] => 1187
[ps_id] => 531
[pper_id] => 262
[pper_program_id] => 53
)
[3739] => Array
(
[pes_id] => 3739
[pes_exercise_id] => 3621
[pes_type] => 1
[pes_set] => 2
[pes_set_ced] =>
[pes_rep] => 6
[pes_rep_left] =>
[pes_rep_right] =>
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] => 90
[pes_pace] =>
[pes_note] =>
[pes_note_en] =>
[pes_order] => 2
[pb_id] => 1187
[ps_id] => 531
[pper_id] => 262
[pper_program_id] => 53
)
)
)
)
)
COOLDOWN
Array
(
[pb_id] => 1188
[pb_session_id] => 531
[pb_template] => 1
[pb_name] => Addominali
[pb_name_en] => abs
[pb_repeat] => 1
[pb_duration] =>
[pb_area] => 2
[pb_order] => 1
[pbt_id] => 1
[pbt_handle] => free
[pbt_name_admin] => Libero
[pbt_name] => Libero
[pbt_name_en] => Libero
[pbt_descr] =>
[pbt_descr_en] =>
[ps_id] => 531
[pper_id] => 262
[pper_program_id] => 53
[exercises] => Array
(
[3622] => Array
(
[pe_id] => 3622
[pe_block_id] => 1188
[pe_exercise_id] => 269
[pe_type] => 1
[pe_duration] =>
[pe_order] => 1
[pb_id] => 1188
[ps_id] => 531
[pper_id] => 262
[pper_program_id] => 53
[sets] => Array
(
[3740] => Array
(
[pes_id] => 3740
[pes_exercise_id] => 3622
[pes_type] => 1
[pes_set] => 2
[pes_set_ced] =>
[pes_rep] =>
[pes_rep_left] => 10
[pes_rep_right] => 10
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] => no
[pes_pace] =>
[pes_note] =>
[pes_note_en] =>
[pes_order] => 1
[pb_id] => 1188
[ps_id] => 531
[pper_id] => 262
[pper_program_id] => 53
)
)
)
[3623] => Array
(
[pe_id] => 3623
[pe_block_id] => 1188
[pe_exercise_id] => 226
[pe_type] => 1
[pe_duration] =>
[pe_order] => 2
[pb_id] => 1188
[ps_id] => 531
[pper_id] => 262
[pper_program_id] => 53
[sets] => Array
(
[3741] => Array
(
[pes_id] => 3741
[pes_exercise_id] => 3623
[pes_type] => 1
[pes_set] => 3
[pes_set_ced] =>
[pes_rep] =>
[pes_rep_left] => 10
[pes_rep_right] => 10
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] => 60
[pes_pace] =>
[pes_note] =>
[pes_note_en] =>
[pes_order] => 1
[pb_id] => 1188
[ps_id] => 531
[pper_id] => 262
[pper_program_id] => 53
)
)
)
)
)
Giorno 2
WARM-UP
Rotazione toracica (Quadruped)
Array
(
[pb_id] => 1189
[pb_session_id] => 532
[pb_template] => 1
[pb_name] => Mobilità
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WORKOUT
Alzata Frontale Monolaterale Con Maniglia Al Cavo Basso
Pushdown Con Asta Al Cavo Alto
Rep
10 - SCALO PESO 20% - 10
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COOLDOWN
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Giorno 3
Full body focus spalle
WARM-UP
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WORKOUT
Leg Extension
Rep
6 - SCALO PESO 20% - 6 - SCALO PESO 20% - MAX
Pulley Con Asta Con Busto Indietro
Curl Con Manubri A Martello
Pushdown Con Cavo Alto Monolaterale
Recupero
45 SEC OGNI BRACCIO
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[sets] => Array
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[3764] => Array
(
[pes_id] => 3764
[pes_exercise_id] => 3641
[pes_type] => 1
[pes_set] => 3
[pes_set_ced] =>
[pes_rep] => 6
[pes_rep_left] =>
[pes_rep_right] =>
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] => 150
[pes_pace] =>
[pes_note] =>
[pes_note_en] =>
[pes_order] => 1
[pb_id] => 1193
[ps_id] => 533
[pper_id] => 262
[pper_program_id] => 53
)
)
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[3642] => Array
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[pe_block_id] => 1193
[pe_exercise_id] => 162
[pe_type] => 1
[pe_duration] =>
[pe_order] => 5
[pb_id] => 1193
[ps_id] => 533
[pper_id] => 262
[pper_program_id] => 53
[sets] => Array
(
[3765] => Array
(
[pes_id] => 3765
[pes_exercise_id] => 3642
[pes_type] => 1
[pes_set] => 3
[pes_set_ced] =>
[pes_rep] => 8
[pes_rep_left] =>
[pes_rep_right] =>
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] => 90
[pes_pace] =>
[pes_note] =>
[pes_note_en] =>
[pes_order] => 1
[pb_id] => 1193
[ps_id] => 533
[pper_id] => 262
[pper_program_id] => 53
)
)
)
[3643] => Array
(
[pe_id] => 3643
[pe_block_id] => 1193
[pe_exercise_id] => 154
[pe_type] => 1
[pe_duration] =>
[pe_order] => 6
[pb_id] => 1193
[ps_id] => 533
[pper_id] => 262
[pper_program_id] => 53
[sets] => Array
(
[3766] => Array
(
[pes_id] => 3766
[pes_exercise_id] => 3643
[pes_type] => 1
[pes_set] => 3
[pes_set_ced] =>
[pes_rep] =>
[pes_rep_left] => 12
[pes_rep_right] => 12
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] => 45 SEC OGNI BRACCIO
[pes_pace] =>
[pes_note] =>
[pes_note_en] =>
[pes_order] => 1
[pb_id] => 1193
[ps_id] => 533
[pper_id] => 262
[pper_program_id] => 53
)
)
)
)
)
COOLDOWN
Array
(
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[pb_session_id] => 533
[pb_template] => 1
[pb_name] => Addominali
[pb_name_en] => abs
[pb_repeat] =>
[pb_duration] =>
[pb_area] => 2
[pb_order] => 1
[pbt_id] => 1
[pbt_handle] => free
[pbt_name_admin] => Libero
[pbt_name] => Libero
[pbt_name_en] => Libero
[pbt_descr] =>
[pbt_descr_en] =>
[ps_id] => 533
[pper_id] => 262
[pper_program_id] => 53
[exercises] => Array
(
[3644] => Array
(
[pe_id] => 3644
[pe_block_id] => 1194
[pe_exercise_id] => 47
[pe_type] => 1
[pe_duration] =>
[pe_order] => 1
[pb_id] => 1194
[ps_id] => 533
[pper_id] => 262
[pper_program_id] => 53
[sets] => Array
(
[3767] => Array
(
[pes_id] => 3767
[pes_exercise_id] => 3644
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[pes_rep_right] =>
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[pes_duration] =>
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[pes_note] =>
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[pb_id] => 1194
[ps_id] => 533
[pper_id] => 262
[pper_program_id] => 53
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)
[3645] => Array
(
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[pe_exercise_id] => 264
[pe_type] => 1
[pe_duration] =>
[pe_order] => 2
[pb_id] => 1194
[ps_id] => 533
[pper_id] => 262
[pper_program_id] => 53
[sets] => Array
(
[3768] => Array
(
[pes_id] => 3768
[pes_exercise_id] => 3645
[pes_type] => 1
[pes_set] => 2
[pes_set_ced] =>
[pes_rep] => MAX
[pes_rep_left] =>
[pes_rep_right] =>
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] => 90
[pes_pace] =>
[pes_note] =>
[pes_note_en] =>
[pes_order] => 1
[pb_id] => 1194
[ps_id] => 533
[pper_id] => 262
[pper_program_id] => 53
)
)
)
)
)
Giorno 1
WARM-UP
Rotazione toracica (Quadruped)
Array
(
[pb_id] => 1195
[pb_session_id] => 534
[pb_template] => 1
[pb_name] => Mobilità
[pb_name_en] => Mobility
[pb_repeat] => 1
[pb_duration] =>
[pb_area] => 0
[pb_order] => 1
[pbt_id] => 1
[pbt_handle] => free
[pbt_name_admin] => Libero
[pbt_name] => Libero
[pbt_name_en] => Libero
[pbt_descr] =>
[pbt_descr_en] =>
[ps_id] => 534
[pper_id] => 263
[pper_program_id] => 53
[exercises] => Array
(
[3646] => Array
(
[pe_id] => 3646
[pe_block_id] => 1195
[pe_exercise_id] => 82
[pe_type] => 1
[pe_duration] =>
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[pb_id] => 1195
[ps_id] => 534
[pper_id] => 263
[pper_program_id] => 53
[sets] => Array
(
[3769] => Array
(
[pes_id] => 3769
[pes_exercise_id] => 3646
[pes_type] => 1
[pes_set] => 2
[pes_set_ced] =>
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[pes_rep_left] =>
[pes_rep_right] =>
[pes_weight] =>
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[pes_note] =>
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[ps_id] => 534
[pper_id] => 263
[pper_program_id] => 53
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)
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[pe_block_id] => 1195
[pe_exercise_id] => 62
[pe_type] => 1
[pe_duration] =>
[pe_order] => 2
[pb_id] => 1195
[ps_id] => 534
[pper_id] => 263
[pper_program_id] => 53
[sets] => Array
(
[3770] => Array
(
[pes_id] => 3770
[pes_exercise_id] => 3647
[pes_type] => 1
[pes_set] => 2
[pes_set_ced] =>
[pes_rep] =>
[pes_rep_left] => 10
[pes_rep_right] => 10
[pes_weight] =>
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[pes_rpe] =>
[pes_duration] =>
[pes_recovery] => 30
[pes_pace] =>
[pes_note] =>
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[pes_order] => 1
[pb_id] => 1195
[ps_id] => 534
[pper_id] => 263
[pper_program_id] => 53
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)
[3648] => Array
(
[pe_id] => 3648
[pe_block_id] => 1195
[pe_exercise_id] => 59
[pe_type] => 1
[pe_duration] =>
[pe_order] => 3
[pb_id] => 1195
[ps_id] => 534
[pper_id] => 263
[pper_program_id] => 53
[sets] => Array
(
[3771] => Array
(
[pes_id] => 3771
[pes_exercise_id] => 3648
[pes_type] => 1
[pes_set] => 2
[pes_set_ced] =>
[pes_rep] =>
[pes_rep_left] => 10
[pes_rep_right] => 10
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] => 30
[pes_pace] =>
[pes_note] =>
[pes_note_en] =>
[pes_order] => 1
[pb_id] => 1195
[ps_id] => 534
[pper_id] => 263
[pper_program_id] => 53
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)
)
[3649] => Array
(
[pe_id] => 3649
[pe_block_id] => 1195
[pe_exercise_id] => 92
[pe_type] => 1
[pe_duration] =>
[pe_order] => 4
[pb_id] => 1195
[ps_id] => 534
[pper_id] => 263
[pper_program_id] => 53
[sets] => Array
(
[3772] => Array
(
[pes_id] => 3772
[pes_exercise_id] => 3649
[pes_type] => 1
[pes_set] => 2
[pes_set_ced] =>
[pes_rep] =>
[pes_rep_left] => 5
[pes_rep_right] => 5
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] => 30
[pes_pace] =>
[pes_note] =>
[pes_note_en] =>
[pes_order] => 1
[pb_id] => 1195
[ps_id] => 534
[pper_id] => 263
[pper_program_id] => 53
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)
)
)
)
WORKOUT
Spinte Con Manubri Su Panca Inclinata
Bulgarian Split Squat Con Rialzo
Alzate Laterali Con Manubri In Piedi
Curl Con Asta Al Cavo Basso
Array
(
[pb_id] => 1196
[pb_session_id] => 534
[pb_template] => 1
[pb_name] =>
[pb_name_en] =>
[pb_repeat] =>
[pb_duration] =>
[pb_area] => 1
[pb_order] => 1
[pbt_id] => 1
[pbt_handle] => free
[pbt_name_admin] => Libero
[pbt_name] => Libero
[pbt_name_en] => Libero
[pbt_descr] =>
[pbt_descr_en] =>
[ps_id] => 534
[pper_id] => 263
[pper_program_id] => 53
[exercises] => Array
(
[3650] => Array
(
[pe_id] => 3650
[pe_block_id] => 1196
[pe_exercise_id] => 15
[pe_type] => 1
[pe_duration] =>
[pe_order] => 1
[pb_id] => 1196
[ps_id] => 534
[pper_id] => 263
[pper_program_id] => 53
[sets] => Array
(
[3773] => Array
(
[pes_id] => 3773
[pes_exercise_id] => 3650
[pes_type] => 1
[pes_set] => 2
[pes_set_ced] =>
[pes_rep] => 8
[pes_rep_left] =>
[pes_rep_right] =>
[pes_weight] =>
[pes_weight_perc] =>
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[pes_duration] =>
[pes_recovery] => 120
[pes_pace] =>
[pes_note] =>
[pes_note_en] =>
[pes_order] => 1
[pb_id] => 1196
[ps_id] => 534
[pper_id] => 263
[pper_program_id] => 53
)
[3774] => Array
(
[pes_id] => 3774
[pes_exercise_id] => 3650
[pes_type] => 1
[pes_set] => 2
[pes_set_ced] =>
[pes_rep] => 6
[pes_rep_left] =>
[pes_rep_right] =>
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] => 120
[pes_pace] =>
[pes_note] =>
[pes_note_en] =>
[pes_order] => 2
[pb_id] => 1196
[ps_id] => 534
[pper_id] => 263
[pper_program_id] => 53
)
)
)
[3651] => Array
(
[pe_id] => 3651
[pe_block_id] => 1196
[pe_exercise_id] => 174
[pe_type] => 1
[pe_duration] =>
[pe_order] => 2
[pb_id] => 1196
[ps_id] => 534
[pper_id] => 263
[pper_program_id] => 53
[sets] => Array
(
[3775] => Array
(
[pes_id] => 3775
[pes_exercise_id] => 3651
[pes_type] => 1
[pes_set] => 3
[pes_set_ced] =>
[pes_rep] => 8
[pes_rep_left] =>
[pes_rep_right] =>
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] => 150
[pes_pace] =>
[pes_note] =>
[pes_note_en] =>
[pes_order] => 1
[pb_id] => 1196
[ps_id] => 534
[pper_id] => 263
[pper_program_id] => 53
)
)
)
[3652] => Array
(
[pe_id] => 3652
[pe_block_id] => 1196
[pe_exercise_id] => 112
[pe_type] => 1
[pe_duration] =>
[pe_order] => 3
[pb_id] => 1196
[ps_id] => 534
[pper_id] => 263
[pper_program_id] => 53
[sets] => Array
(
[3776] => Array
(
[pes_id] => 3776
[pes_exercise_id] => 3652
[pes_type] => 1
[pes_set] => 3
[pes_set_ced] =>
[pes_rep] =>
[pes_rep_left] => 8
[pes_rep_right] => 8
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] => 90 ogni gamba
[pes_pace] =>
[pes_note] =>
[pes_note_en] =>
[pes_order] => 1
[pb_id] => 1196
[ps_id] => 534
[pper_id] => 263
[pper_program_id] => 53
)
)
)
[3653] => Array
(
[pe_id] => 3653
[pe_block_id] => 1196
[pe_exercise_id] => 7
[pe_type] => 1
[pe_duration] =>
[pe_order] => 4
[pb_id] => 1196
[ps_id] => 534
[pper_id] => 263
[pper_program_id] => 53
[sets] => Array
(
[3777] => Array
(
[pes_id] => 3777
[pes_exercise_id] => 3653
[pes_type] => 1
[pes_set] => 1
[pes_set_ced] =>
[pes_rep] => 10
[pes_rep_left] =>
[pes_rep_right] =>
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] => 120
[pes_pace] =>
[pes_note] =>
[pes_note_en] =>
[pes_order] => 1
[pb_id] => 1196
[ps_id] => 534
[pper_id] => 263
[pper_program_id] => 53
)
[3778] => Array
(
[pes_id] => 3778
[pes_exercise_id] => 3653
[pes_type] => 1
[pes_set] => 2
[pes_set_ced] =>
[pes_rep] => 6
[pes_rep_left] =>
[pes_rep_right] =>
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] => 120
[pes_pace] =>
[pes_note] =>
[pes_note_en] =>
[pes_order] => 2
[pb_id] => 1196
[ps_id] => 534
[pper_id] => 263
[pper_program_id] => 53
)
)
)
[3654] => Array
(
[pe_id] => 3654
[pe_block_id] => 1196
[pe_exercise_id] => 171
[pe_type] => 1
[pe_duration] =>
[pe_order] => 5
[pb_id] => 1196
[ps_id] => 534
[pper_id] => 263
[pper_program_id] => 53
[sets] => Array
(
[3779] => Array
(
[pes_id] => 3779
[pes_exercise_id] => 3654
[pes_type] => 1
[pes_set] => 3
[pes_set_ced] =>
[pes_rep] => 10
[pes_rep_left] =>
[pes_rep_right] =>
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] => 90
[pes_pace] =>
[pes_note] =>
[pes_note_en] =>
[pes_order] => 1
[pb_id] => 1196
[ps_id] => 534
[pper_id] => 263
[pper_program_id] => 53
)
)
)
[3655] => Array
(
[pe_id] => 3655
[pe_block_id] => 1196
[pe_exercise_id] => 147
[pe_type] => 1
[pe_duration] =>
[pe_order] => 6
[pb_id] => 1196
[ps_id] => 534
[pper_id] => 263
[pper_program_id] => 53
[sets] => Array
(
[3780] => Array
(
[pes_id] => 3780
[pes_exercise_id] => 3655
[pes_type] => 1
[pes_set] => 1
[pes_set_ced] =>
[pes_rep] => 10
[pes_rep_left] =>
[pes_rep_right] =>
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] => 60
[pes_pace] =>
[pes_note] =>
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[pes_order] => 1
[pb_id] => 1196
[ps_id] => 534
[pper_id] => 263
[pper_program_id] => 53
)
[3781] => Array
(
[pes_id] => 3781
[pes_exercise_id] => 3655
[pes_type] => 1
[pes_set] => 2
[pes_set_ced] =>
[pes_rep] => 6
[pes_rep_left] =>
[pes_rep_right] =>
[pes_weight] =>
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[pes_recovery] => 90
[pes_pace] =>
[pes_note] =>
[pes_note_en] =>
[pes_order] => 2
[pb_id] => 1196
[ps_id] => 534
[pper_id] => 263
[pper_program_id] => 53
)
)
)
)
)
COOLDOWN
Array
(
[pb_id] => 1197
[pb_session_id] => 534
[pb_template] => 1
[pb_name] => Addominali
[pb_name_en] => abs
[pb_repeat] => 1
[pb_duration] =>
[pb_area] => 2
[pb_order] => 1
[pbt_id] => 1
[pbt_handle] => free
[pbt_name_admin] => Libero
[pbt_name] => Libero
[pbt_name_en] => Libero
[pbt_descr] =>
[pbt_descr_en] =>
[ps_id] => 534
[pper_id] => 263
[pper_program_id] => 53
[exercises] => Array
(
[3656] => Array
(
[pe_id] => 3656
[pe_block_id] => 1197
[pe_exercise_id] => 269
[pe_type] => 1
[pe_duration] =>
[pe_order] => 1
[pb_id] => 1197
[ps_id] => 534
[pper_id] => 263
[pper_program_id] => 53
[sets] => Array
(
[3782] => Array
(
[pes_id] => 3782
[pes_exercise_id] => 3656
[pes_type] => 1
[pes_set] => 2
[pes_set_ced] =>
[pes_rep] =>
[pes_rep_left] => 10
[pes_rep_right] => 10
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] => no
[pes_pace] =>
[pes_note] =>
[pes_note_en] =>
[pes_order] => 1
[pb_id] => 1197
[ps_id] => 534
[pper_id] => 263
[pper_program_id] => 53
)
)
)
[3657] => Array
(
[pe_id] => 3657
[pe_block_id] => 1197
[pe_exercise_id] => 226
[pe_type] => 1
[pe_duration] =>
[pe_order] => 2
[pb_id] => 1197
[ps_id] => 534
[pper_id] => 263
[pper_program_id] => 53
[sets] => Array
(
[3783] => Array
(
[pes_id] => 3783
[pes_exercise_id] => 3657
[pes_type] => 1
[pes_set] => 3
[pes_set_ced] =>
[pes_rep] =>
[pes_rep_left] => 10
[pes_rep_right] => 10
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] => 60
[pes_pace] =>
[pes_note] =>
[pes_note_en] =>
[pes_order] => 1
[pb_id] => 1197
[ps_id] => 534
[pper_id] => 263
[pper_program_id] => 53
)
)
)
)
)
Giorno 2
WARM-UP
Rotazione toracica (Quadruped)
Array
(
[pb_id] => 1198
[pb_session_id] => 535
[pb_template] => 1
[pb_name] => Mobilità
[pb_name_en] => Mobility
[pb_repeat] => 1
[pb_duration] =>
[pb_area] => 0
[pb_order] => 1
[pbt_id] => 1
[pbt_handle] => free
[pbt_name_admin] => Libero
[pbt_name] => Libero
[pbt_name_en] => Libero
[pbt_descr] =>
[pbt_descr_en] =>
[ps_id] => 535
[pper_id] => 263
[pper_program_id] => 53
[exercises] => Array
(
[3658] => Array
(
[pe_id] => 3658
[pe_block_id] => 1198
[pe_exercise_id] => 82
[pe_type] => 1
[pe_duration] =>
[pe_order] => 1
[pb_id] => 1198
[ps_id] => 535
[pper_id] => 263
[pper_program_id] => 53
[sets] => Array
(
[3784] => Array
(
[pes_id] => 3784
[pes_exercise_id] => 3658
[pes_type] => 1
[pes_set] => 1
[pes_set_ced] =>
[pes_rep] => 10
[pes_rep_left] =>
[pes_rep_right] =>
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] =>
[pes_pace] =>
[pes_note] =>
[pes_note_en] =>
[pes_order] => 1
[pb_id] => 1198
[ps_id] => 535
[pper_id] => 263
[pper_program_id] => 53
)
)
)
[3659] => Array
(
[pe_id] => 3659
[pe_block_id] => 1198
[pe_exercise_id] => 62
[pe_type] => 1
[pe_duration] =>
[pe_order] => 2
[pb_id] => 1198
[ps_id] => 535
[pper_id] => 263
[pper_program_id] => 53
[sets] => Array
(
[3785] => Array
(
[pes_id] => 3785
[pes_exercise_id] => 3659
[pes_type] => 1
[pes_set] => 1
[pes_set_ced] =>
[pes_rep] =>
[pes_rep_left] => 10
[pes_rep_right] => 10
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] =>
[pes_pace] =>
[pes_note] =>
[pes_note_en] =>
[pes_order] => 1
[pb_id] => 1198
[ps_id] => 535
[pper_id] => 263
[pper_program_id] => 53
)
)
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[sets] => Array
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WORKOUT
Alzata Frontale Monolaterale Con Maniglia Al Cavo Basso
Pushdown Con Asta Al Cavo Alto
Rep
10 - SCALO PESO 20% - 10
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COOLDOWN
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[exercises] => Array
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Giorno 3
Full body focus spalle
WARM-UP
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WORKOUT
Leg Extension
Rep
6 - SCALO PESO 20% - 6 - SCALO PESO 20% - MAX
Pulley Con Asta Con Busto Indietro
Curl Con Manubri A Martello
Pushdown Con Cavo Alto Monolaterale
Recupero
45 SEC OGNI BRACCIO
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[ps_id] => 536
[pper_id] => 263
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[sets] => Array
(
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[pe_duration] =>
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[sets] => Array
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[pes_weight] =>
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[pes_rpe] =>
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[pes_recovery] => 45 SEC OGNI BRACCIO
[pes_pace] =>
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[pes_note_en] =>
[pes_order] => 1
[pb_id] => 1202
[ps_id] => 536
[pper_id] => 263
[pper_program_id] => 53
)
)
)
)
)
COOLDOWN
Array
(
[pb_id] => 1203
[pb_session_id] => 536
[pb_template] => 1
[pb_name] => Addominali
[pb_name_en] => abs
[pb_repeat] =>
[pb_duration] =>
[pb_area] => 2
[pb_order] => 1
[pbt_id] => 1
[pbt_handle] => free
[pbt_name_admin] => Libero
[pbt_name] => Libero
[pbt_name_en] => Libero
[pbt_descr] =>
[pbt_descr_en] =>
[ps_id] => 536
[pper_id] => 263
[pper_program_id] => 53
[exercises] => Array
(
[3678] => Array
(
[pe_id] => 3678
[pe_block_id] => 1203
[pe_exercise_id] => 47
[pe_type] => 1
[pe_duration] =>
[pe_order] => 1
[pb_id] => 1203
[ps_id] => 536
[pper_id] => 263
[pper_program_id] => 53
[sets] => Array
(
[3809] => Array
(
[pes_id] => 3809
[pes_exercise_id] => 3678
[pes_type] => 1
[pes_set] => 3
[pes_set_ced] =>
[pes_rep] => 60 sec
[pes_rep_left] =>
[pes_rep_right] =>
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] => 60
[pes_pace] =>
[pes_note] =>
[pes_note_en] =>
[pes_order] => 1
[pb_id] => 1203
[ps_id] => 536
[pper_id] => 263
[pper_program_id] => 53
)
)
)
[3679] => Array
(
[pe_id] => 3679
[pe_block_id] => 1203
[pe_exercise_id] => 264
[pe_type] => 1
[pe_duration] =>
[pe_order] => 2
[pb_id] => 1203
[ps_id] => 536
[pper_id] => 263
[pper_program_id] => 53
[sets] => Array
(
[3810] => Array
(
[pes_id] => 3810
[pes_exercise_id] => 3679
[pes_type] => 1
[pes_set] => 2
[pes_set_ced] =>
[pes_rep] => MAX
[pes_rep_left] =>
[pes_rep_right] =>
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] => 90
[pes_pace] =>
[pes_note] =>
[pes_note_en] =>
[pes_order] => 1
[pb_id] => 1203
[ps_id] => 536
[pper_id] => 263
[pper_program_id] => 53
)
)
)
)
)
