{
  "version": "1.0",
  "exported_at": "2026-11-12T07:28:24.713960",
  "exercises": [
    {
      "id": 1,
      "name": "Bænkpres (Stang)",
      "muscle_group": "Bryst",
      "input_type": "total",
      "notes": "Klassisk bænkpres med olympisk vægtstang",
      "is_archived": false,
      "created_at": "2026-09-08T16:11:06.145662"
    },
    {
      "id": 2,
      "name": "Skrå Bænkpres (Håndvægte)",
      "muscle_group": "Bryst",
      "input_type": "per_hand",
      "notes": "Incline dumbbell bench press",
      "is_archived": false,
      "created_at": "2026-09-08T16:11:06.146947"
    },
    {
      "id": 3,
      "name": "Cable Flyes",
      "muscle_group": "Bryst",
      "input_type": "per_hand",
      "notes": "Kabeltræk for bryst",
      "is_archived": false,
      "created_at": "2026-09-08T16:11:06.147511"
    },
    {
      "id": 4,
      "name": "Dips",
      "muscle_group": "Bryst",
      "input_type": "total",
      "notes": "Egen kropsvægt + evt. bælte",
      "is_archived": false,
      "created_at": "2026-09-08T16:11:06.148028"
    },
    {
      "id": 5,
      "name": "Dødløft (Konventionel)",
      "muscle_group": "Ryg",
      "input_type": "total",
      "notes": "Klassisk dødløft fra gulv",
      "is_archived": false,
      "created_at": "2026-09-08T16:11:06.148536"
    },
    {
      "id": 6,
      "name": "Barbell Rows (Bent Over)",
      "muscle_group": "Ryg",
      "input_type": "total",
      "notes": "Foroverbøjet roning med stang",
      "is_archived": false,
      "created_at": "2026-09-08T16:11:06.149050"
    },
    {
      "id": 7,
      "name": "Træk til bryst (Lat Pulldown)",
      "muscle_group": "Ryg",
      "input_type": "total",
      "notes": "Bredt greb i kabeltårn",
      "is_archived": false,
      "created_at": "2026-09-08T16:11:06.149551"
    },
    {
      "id": 8,
      "name": "Seated Cable Row",
      "muscle_group": "Ryg",
      "input_type": "total",
      "notes": "Siddende roning i kabel",
      "is_archived": false,
      "created_at": "2026-09-08T16:11:06.150051"
    },
    {
      "id": 9,
      "name": "One-Arm Dumbbell Row",
      "muscle_group": "Ryg",
      "input_type": "per_hand",
      "notes": "En-arms roning med håndvægt",
      "is_archived": false,
      "created_at": "2026-09-08T16:11:06.150549"
    },
    {
      "id": 10,
      "name": "Back Squat",
      "muscle_group": "Ben",
      "input_type": "total",
      "notes": "Klassisk squat med vægtstang på ryggen",
      "is_archived": false,
      "created_at": "2026-09-08T16:11:06.151046"
    },
    {
      "id": 11,
      "name": "Front Squat",
      "muscle_group": "Ben",
      "input_type": "total",
      "notes": "Squat med vægtstang på forreste del af skuldrene",
      "is_archived": false,
      "created_at": "2026-09-08T16:11:06.151544"
    },
    {
      "id": 12,
      "name": "Benpres (Leg Press)",
      "muscle_group": "Ben",
      "input_type": "total",
      "notes": "Benpresmaskine 45 grader",
      "is_archived": false,
      "created_at": "2026-09-08T16:11:06.152050"
    },
    {
      "id": 13,
      "name": "Rumænsk Dødløft (RDL)",
      "muscle_group": "Ben",
      "input_type": "total",
      "notes": "Fokus på haser og baller",
      "is_archived": false,
      "created_at": "2026-09-08T16:11:06.152545"
    },
    {
      "id": 14,
      "name": "Leg Curl (Liggende/Siddende)",
      "muscle_group": "Ben",
      "input_type": "total",
      "notes": "Hasebøjninger i maskine",
      "is_archived": false,
      "created_at": "2026-09-08T16:11:06.153044"
    },
    {
      "id": 15,
      "name": "Leg Extension",
      "muscle_group": "Ben",
      "input_type": "total",
      "notes": "Knæstrækkere i maskine",
      "is_archived": false,
      "created_at": "2026-09-08T16:11:06.153540"
    },
    {
      "id": 16,
      "name": "Lægpres (Calf Raise)",
      "muscle_group": "Ben",
      "input_type": "total",
      "notes": "Stående eller siddende lægløft",
      "is_archived": false,
      "created_at": "2026-09-08T16:11:06.154032"
    },
    {
      "id": 17,
      "name": "Overhead Press (Militærpres)",
      "muscle_group": "Skuldre",
      "input_type": "total",
      "notes": "Stående skulderpres med stang",
      "is_archived": false,
      "created_at": "2026-09-08T16:11:06.154518"
    },
    {
      "id": 18,
      "name": "Siddende Skulderpres (Håndvægte)",
      "muscle_group": "Skuldre",
      "input_type": "per_hand",
      "notes": "Håndvægts-skulderpres på skrå/lodret bænk",
      "is_archived": false,
      "created_at": "2026-09-08T16:11:06.155006"
    },
    {
      "id": 19,
      "name": "Lateral Raises (Sidehævninger)",
      "muscle_group": "Skuldre",
      "input_type": "per_hand",
      "notes": "Håndvægte eller kabler for sideskuldre",
      "is_archived": false,
      "created_at": "2026-09-08T16:11:06.155498"
    },
    {
      "id": 20,
      "name": "Rear Delt Flyes / Face Pulls",
      "muscle_group": "Skuldre",
      "input_type": "total",
      "notes": "Bagside skulder i kabel eller maskine",
      "is_archived": false,
      "created_at": "2026-09-08T16:11:06.155992"
    },
    {
      "id": 21,
      "name": "Biceps Curl (Håndvægte)",
      "muscle_group": "Arme",
      "input_type": "per_hand",
      "notes": "Stående eller siddende bicep curls",
      "is_archived": false,
      "created_at": "2026-09-08T16:11:06.156480"
    },
    {
      "id": 22,
      "name": "Biceps Curl (EZ-Bar)",
      "muscle_group": "Arme",
      "input_type": "total",
      "notes": "Curl med bøjet stang",
      "is_archived": false,
      "created_at": "2026-09-08T16:11:06.156963"
    },
    {
      "id": 23,
      "name": "Hammer Curl",
      "muscle_group": "Arme",
      "input_type": "per_hand",
      "notes": "Håndvægte med neutralt greb",
      "is_archived": false,
      "created_at": "2026-09-08T16:11:06.157451"
    },
    {
      "id": 24,
      "name": "Triceps Pushdown (Kabel)",
      "muscle_group": "Arme",
      "input_type": "total",
      "notes": "Kabeltræk med stang eller reb",
      "is_archived": false,
      "created_at": "2026-09-08T16:11:06.157938"
    },
    {
      "id": 25,
      "name": "Skull Crushers (Lying Triceps Ext)",
      "muscle_group": "Arme",
      "input_type": "total",
      "notes": "Liggende tricepsextension med EZ-stang",
      "is_archived": false,
      "created_at": "2026-09-08T16:11:06.158430"
    },
    {
      "id": 26,
      "name": "Kabel Crunch",
      "muscle_group": "Core",
      "input_type": "total",
      "notes": "Knælende mavebøjning med reb i kabel",
      "is_archived": false,
      "created_at": "2026-09-08T16:11:06.158918"
    },
    {
      "id": 27,
      "name": "Hanging Leg Raise",
      "muscle_group": "Core",
      "input_type": "total",
      "notes": "Hængende benløft til mave/hoftebøjere",
      "is_archived": false,
      "created_at": "2026-09-08T16:11:06.159435"
    },
    {
      "id": 28,
      "name": "Bænkpres (Barbell Bench Press)",
      "muscle_group": "Bryst",
      "input_type": "total",
      "notes": "Klassisk bænkpres med olympisk vægtstang",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.817120"
    },
    {
      "id": 29,
      "name": "Skrå Bænkpres (Incline Barbell Bench Press)",
      "muscle_group": "Bryst",
      "input_type": "total",
      "notes": "Fokus på øvre brystfibre (ca. 30 graders hældning)",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.818569"
    },
    {
      "id": 30,
      "name": "Nedadvendt Bænkpres (Decline Barbell Bench Press)",
      "muscle_group": "Bryst",
      "input_type": "total",
      "notes": "Fokus på nedre bryst",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.821216"
    },
    {
      "id": 31,
      "name": "Håndvægt Bænkpres (Flat Dumbbell Press)",
      "muscle_group": "Bryst",
      "input_type": "per_hand",
      "notes": "Flad bænk med håndvægte, dyb stræk",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.821951"
    },
    {
      "id": 32,
      "name": "Skrå Håndvægt Bænkpres (Incline Dumbbell Press)",
      "muscle_group": "Bryst",
      "input_type": "per_hand",
      "notes": "Skråbænk med håndvægte",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.822494"
    },
    {
      "id": 33,
      "name": "Nedadvendt Håndvægt Bænkpres (Decline Dumbbell Press)",
      "muscle_group": "Bryst",
      "input_type": "per_hand",
      "notes": "Decline bænk med håndvægte",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.823013"
    },
    {
      "id": 34,
      "name": "Dumbbell Flyes (Flad bænk)",
      "muscle_group": "Bryst",
      "input_type": "per_hand",
      "notes": "Isolationsøvelse for bryst med håndvægte",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.823516"
    },
    {
      "id": 35,
      "name": "Incline Dumbbell Flyes (Skrå bænk)",
      "muscle_group": "Bryst",
      "input_type": "per_hand",
      "notes": "Skråbænk flyes med fokus på øvre bryst",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.824011"
    },
    {
      "id": 36,
      "name": "Cable Flyes (Midt kabel)",
      "muscle_group": "Bryst",
      "input_type": "per_hand",
      "notes": "Kabelkryds i brysthøjde",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.824500"
    },
    {
      "id": 37,
      "name": "Cable Flyes (Højt-til-lavt / High to Low)",
      "muscle_group": "Bryst",
      "input_type": "per_hand",
      "notes": "Kabler oppefra og ned, fokus på nedre bryst",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.825002"
    },
    {
      "id": 38,
      "name": "Cable Flyes (Lavt-til-højt / Low to High)",
      "muscle_group": "Bryst",
      "input_type": "per_hand",
      "notes": "Kabler nedefra og op, fokus på øvre bryst",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.825494"
    },
    {
      "id": 39,
      "name": "Dips (Bryst fokus / Foroverbøjet)",
      "muscle_group": "Bryst",
      "input_type": "total",
      "notes": "Læn overkroppen frem for maksimal brystaktivering",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.826041"
    },
    {
      "id": 40,
      "name": "Brystpres Maskine (Chest Press Machine)",
      "muscle_group": "Bryst",
      "input_type": "total",
      "notes": "Siddende brystpres i maskine",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.826532"
    },
    {
      "id": 41,
      "name": "Skrå Brystpres Maskine (Incline Chest Press Machine)",
      "muscle_group": "Bryst",
      "input_type": "total",
      "notes": "Incline maskinpres",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.827042"
    },
    {
      "id": 42,
      "name": "Pec Deck / Butterfly Maskine",
      "muscle_group": "Bryst",
      "input_type": "total",
      "notes": "Konstant spænding gennem hele bevægelsen",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.827526"
    },
    {
      "id": 43,
      "name": "Armbøjninger (Push-ups)",
      "muscle_group": "Bryst",
      "input_type": "total",
      "notes": "Klassiske armbøjninger på gulv",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.828022"
    },
    {
      "id": 44,
      "name": "Deficit Push-ups (Forhøjede hænder)",
      "muscle_group": "Bryst",
      "input_type": "total",
      "notes": "Ekstra stræk over brystmusklen",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.828511"
    },
    {
      "id": 45,
      "name": "Landmine Chest Press",
      "muscle_group": "Bryst",
      "input_type": "per_hand",
      "notes": "Stående eller knælende pres med vinklet stang",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.828997"
    },
    {
      "id": 46,
      "name": "Smith Maskine Bænkpres",
      "muscle_group": "Bryst",
      "input_type": "total",
      "notes": "Styret bænkpres i Smith-stativ",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.829477"
    },
    {
      "id": 47,
      "name": "Smith Maskine Skrå Bænkpres",
      "muscle_group": "Bryst",
      "input_type": "total",
      "notes": "Skråbænk i Smith-stativ",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.829957"
    },
    {
      "id": 48,
      "name": "Svend Press (Med vægtskive)",
      "muscle_group": "Bryst",
      "input_type": "total",
      "notes": "Pres en eller to vægtskiver sammen foran brystet",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.830446"
    },
    {
      "id": 49,
      "name": "Dødløft (Konventionel Barbell Deadlift)",
      "muscle_group": "Ryg",
      "input_type": "total",
      "notes": "Klassisk dødløft fra gulvet",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.830926"
    },
    {
      "id": 50,
      "name": "Dødløft (Sumo Deadlift)",
      "muscle_group": "Ryg",
      "input_type": "total",
      "notes": "Bred fodstilling med fokus på hofter og ryg",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.831418"
    },
    {
      "id": 51,
      "name": "Trap Bar Dødløft (Hex Bar)",
      "muscle_group": "Ryg",
      "input_type": "total",
      "notes": "Neutralt greb, mere oprejst rygposition",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.831898"
    },
    {
      "id": 52,
      "name": "Rack Pulls (Dødløft fra knæhøjde)",
      "muscle_group": "Ryg",
      "input_type": "total",
      "notes": "Fokus på øvre ryg, trapezius og lockout",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.832384"
    },
    {
      "id": 53,
      "name": "Barbell Rows (Bent Over Rows - Overhånd)",
      "muscle_group": "Ryg",
      "input_type": "total",
      "notes": "Foroverbøjet roning med proneret greb",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.832873"
    },
    {
      "id": 54,
      "name": "Barbell Rows (Yates Row - Underhånd)",
      "muscle_group": "Ryg",
      "input_type": "total",
      "notes": "Mindre foroverbøjet vinkel med supinert greb",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.833376"
    },
    {
      "id": 55,
      "name": "Pendlay Rows (Fra gulv hver rep)",
      "muscle_group": "Ryg",
      "input_type": "total",
      "notes": "Eksplosiv roning fra gulvet uden momentum",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.833864"
    },
    {
      "id": 56,
      "name": "T-Bar Rows (Med bryststøtte)",
      "muscle_group": "Ryg",
      "input_type": "total",
      "notes": "Aflaster lænden og isolerer øvre ryg og lats",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.834352"
    },
    {
      "id": 57,
      "name": "T-Bar Rows (Fritstående stang)",
      "muscle_group": "Ryg",
      "input_type": "total",
      "notes": "Klassisk tung rygbygger med V-greb",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.834831"
    },
    {
      "id": 58,
      "name": "Træk til bryst (Lat Pulldown - Bredt greb)",
      "muscle_group": "Ryg",
      "input_type": "total",
      "notes": "Bredt proneret overhåndsgreb for lats",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.835328"
    },
    {
      "id": 59,
      "name": "Træk til bryst (Lat Pulldown - Neutralt V-greb)",
      "muscle_group": "Ryg",
      "input_type": "total",
      "notes": "Tæt neutralt greb",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.835811"
    },
    {
      "id": 60,
      "name": "Træk til bryst (Lat Pulldown - Underhåndsgreb)",
      "muscle_group": "Ryg",
      "input_type": "total",
      "notes": "Underhåndsgreb med god stræk i lats",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.836298"
    },
    {
      "id": 61,
      "name": "Seated Cable Row (Siddende kabelroning)",
      "muscle_group": "Ryg",
      "input_type": "total",
      "notes": "V-greb eller bred stang mod maven",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.836806"
    },
    {
      "id": 62,
      "name": "One-Arm Dumbbell Row (Håndvægtsroning)",
      "muscle_group": "Ryg",
      "input_type": "per_hand",
      "notes": "En arm støttet på flad bænk",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.837292"
    },
    {
      "id": 63,
      "name": "Chest-Supported Dumbbell Rows",
      "muscle_group": "Ryg",
      "input_type": "per_hand",
      "notes": "Liggende med brystet på 45 graders skråbænk",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.837775"
    },
    {
      "id": 64,
      "name": "Meadows Row (Landmine en-arms roning)",
      "muscle_group": "Ryg",
      "input_type": "per_hand",
      "notes": "Vinkelret på landmine stang",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.838256"
    },
    {
      "id": 65,
      "name": "Kropshævninger / Pull-ups (Overhåndsgreb)",
      "muscle_group": "Ryg",
      "input_type": "total",
      "notes": "Kropsvægt + evt. bælte",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.838733"
    },
    {
      "id": 66,
      "name": "Kropshævninger / Chin-ups (Underhåndsgreb)",
      "muscle_group": "Ryg",
      "input_type": "total",
      "notes": "God biceps- og lataktivering",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.839216"
    },
    {
      "id": 67,
      "name": "Kropshævninger (Neutralt greb)",
      "muscle_group": "Ryg",
      "input_type": "total",
      "notes": "Parallelt greb mod håndfladerne",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.839691"
    },
    {
      "id": 68,
      "name": "Straight-Arm Cable Pulldown (Stivarmstræk)",
      "muscle_group": "Ryg",
      "input_type": "total",
      "notes": "Isolationsøvelse for lats i kabeltårn",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.840180"
    },
    {
      "id": 69,
      "name": "Dumbbell Pullover",
      "muscle_group": "Ryg",
      "input_type": "total",
      "notes": "Tværs over bænk, stræk for lats og brystkasse",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.840663"
    },
    {
      "id": 70,
      "name": "Maskinroning (Seated Row Machine)",
      "muscle_group": "Ryg",
      "input_type": "total",
      "notes": "Roning i maskine med uafhængige arme",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.841144"
    },
    {
      "id": 71,
      "name": "Rygbøjninger (Back Extensions / Hyperextensions)",
      "muscle_group": "Ryg",
      "input_type": "total",
      "notes": "Lænden og bagkæden på 45 graders bænk",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.841629"
    },
    {
      "id": 72,
      "name": "Good Mornings (Med vægtstang)",
      "muscle_group": "Ryg",
      "input_type": "total",
      "notes": "Vægtstang på nakken, hoftehængsel for lænd og haser",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.842121"
    },
    {
      "id": 73,
      "name": "Shrugs med vægtstang (Barbell Shrugs)",
      "muscle_group": "Ryg",
      "input_type": "total",
      "notes": "Løft skuldrene lige op mod ørerne for trapezius",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.842606"
    },
    {
      "id": 74,
      "name": "Shrugs med håndvægte (Dumbbell Shrugs)",
      "muscle_group": "Ryg",
      "input_type": "per_hand",
      "notes": "Håndvægte ved siden af kroppen",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.843098"
    },
    {
      "id": 75,
      "name": "Back Squat (High Bar)",
      "muscle_group": "Ben",
      "input_type": "total",
      "notes": "Stang hvilende på øvre trapezius, oprejst torso",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.843580"
    },
    {
      "id": 76,
      "name": "Back Squat (Low Bar)",
      "muscle_group": "Ben",
      "input_type": "total",
      "notes": "Stang hvilende lavere på bagskulder, mere hoftebøjning",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.844064"
    },
    {
      "id": 77,
      "name": "Front Squat (Med vægtstang)",
      "muscle_group": "Ben",
      "input_type": "total",
      "notes": "Stang foran på skuldrene, høj quad-aktivering",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.844545"
    },
    {
      "id": 78,
      "name": "Benpres 45 grader (Leg Press)",
      "muscle_group": "Ben",
      "input_type": "total",
      "notes": "Tung benpresmaskine",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.845034"
    },
    {
      "id": 79,
      "name": "Hack Squat Maskine",
      "muscle_group": "Ben",
      "input_type": "total",
      "notes": "Fast vinklet benpres/squat for lårene",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.845520"
    },
    {
      "id": 80,
      "name": "Goblet Squat (Håndvægt eller Kettlebell)",
      "muscle_group": "Ben",
      "input_type": "total",
      "notes": "Hold vægten foran brystet",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.846019"
    },
    {
      "id": 81,
      "name": "Bulgarsk Split Squat (Bulgarian Split Squat)",
      "muscle_group": "Ben",
      "input_type": "per_hand",
      "notes": "Bagerste fod hævet på bænk",
      "is_archived": true,
      "created_at": "2026-09-08T16:25:21.846526"
    },
    {
      "id": 82,
      "name": "Walking Lunges (Gående udfaldsskridt)",
      "muscle_group": "Ben",
      "input_type": "per_hand",
      "notes": "Gående lunges med håndvægte",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.847035"
    },
    {
      "id": 83,
      "name": "Reverse Lunges (Baglæns udfaldsskridt)",
      "muscle_group": "Ben",
      "input_type": "per_hand",
      "notes": "Skånsomt for knæene med fokus på forlår og balde",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.847606"
    },
    {
      "id": 84,
      "name": "Step-ups på boks/bænk",
      "muscle_group": "Ben",
      "input_type": "per_hand",
      "notes": "Træd op på stabil boks med håndvægte",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.848110"
    },
    {
      "id": 85,
      "name": "Leg Extension (Knæstrækkere i maskine)",
      "muscle_group": "Ben",
      "input_type": "total",
      "notes": "Isolationsøvelse for quadriceps",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.848601"
    },
    {
      "id": 86,
      "name": "Sissy Squat",
      "muscle_group": "Ben",
      "input_type": "total",
      "notes": "Kropsvægt eller vægtskive for isoleret quad-stræk",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.849103"
    },
    {
      "id": 87,
      "name": "Belt Squat",
      "muscle_group": "Ben",
      "input_type": "total",
      "notes": "Vægt i bælte omkring hoften uden rygbekastning",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.849588"
    },
    {
      "id": 88,
      "name": "Smith Maskine Squat",
      "muscle_group": "Ben",
      "input_type": "total",
      "notes": "Squat i styret skinne med fødderne lidt fremme",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.850080"
    },
    {
      "id": 89,
      "name": "Pistol Squat (En-bens squat)",
      "muscle_group": "Ben",
      "input_type": "total",
      "notes": "Kropsvægt eller med let vægt",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.850559"
    },
    {
      "id": 90,
      "name": "Hip Thrust (Vægtstang på hofte)",
      "muscle_group": "Ben",
      "input_type": "total",
      "notes": "Ryggen på bænk, eksplosiv hofteudstrækning for glutes",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.851045"
    },
    {
      "id": 91,
      "name": "Glute Bridge (Med vægt)",
      "muscle_group": "Ben",
      "input_type": "total",
      "notes": "Liggende på gulv med vægtstang over hoften",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.851518"
    },
    {
      "id": 92,
      "name": "Hofteabduktor Maskine (Yderlår/baller)",
      "muscle_group": "Ben",
      "input_type": "total",
      "notes": "Pres benene udad for gluteus medius",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.852005"
    },
    {
      "id": 93,
      "name": "Hofteadduktor Maskine (Inderlår)",
      "muscle_group": "Ben",
      "input_type": "total",
      "notes": "Pres benene indad mod midten",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.852489"
    },
    {
      "id": 94,
      "name": "Cable Kickbacks (Baldespark i kabel)",
      "muscle_group": "Ben",
      "input_type": "total",
      "notes": "Ankelmanchet i kabeltårn",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.852971"
    },
    {
      "id": 95,
      "name": "Rumænsk Dødløft (Barbell RDL)",
      "muscle_group": "Ben",
      "input_type": "total",
      "notes": "Let bøjede knæ, pres hoften bagud for hasestræk",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.853458"
    },
    {
      "id": 96,
      "name": "Rumænsk Dødløft med Håndvægte (Dumbbell RDL)",
      "muscle_group": "Ben",
      "input_type": "per_hand",
      "notes": "Håndvægts RDL med neutralt greb",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.853933"
    },
    {
      "id": 97,
      "name": "Stiff-Legged Deadlift (Stivbenet Dødløft)",
      "muscle_group": "Ben",
      "input_type": "total",
      "notes": "Strakte ben med fokus på haserne og baldefibre",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.854429"
    },
    {
      "id": 98,
      "name": "Liggende Lårcurl (Lying Leg Curl)",
      "muscle_group": "Ben",
      "input_type": "total",
      "notes": "Klassisk maskine for haserne",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.854903"
    },
    {
      "id": 99,
      "name": "Siddende Lårcurl (Seated Leg Curl)",
      "muscle_group": "Ben",
      "input_type": "total",
      "notes": "Høj hasespænding pga. bøjet hofteposition",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.855425"
    },
    {
      "id": 100,
      "name": "Stående En-bens Lårcurl (Standing Leg Curl)",
      "muscle_group": "Ben",
      "input_type": "total",
      "notes": "Isolationscurl for ét ben ad gangen",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.855946"
    },
    {
      "id": 101,
      "name": "Nordic Hamstring Curl",
      "muscle_group": "Ben",
      "input_type": "total",
      "notes": "Excentrisk hasetræning med kropsvægt",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.856435"
    },
    {
      "id": 102,
      "name": "Glute Ham Developer (GHD Raise)",
      "muscle_group": "Ben",
      "input_type": "total",
      "notes": "Kropsvægt i GHD stativ",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.856910"
    },
    {
      "id": 103,
      "name": "Stående Lægpres (Standing Calf Raise)",
      "muscle_group": "Ben",
      "input_type": "total",
      "notes": "På maskine eller med stang på skuldrene",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.857394"
    },
    {
      "id": 104,
      "name": "Siddende Lægpres (Seated Calf Raise)",
      "muscle_group": "Ben",
      "input_type": "total",
      "notes": "Fokus på soleus musklen i underbenet",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.857871"
    },
    {
      "id": 105,
      "name": "Lægpres i Benpresmaskine",
      "muscle_group": "Ben",
      "input_type": "total",
      "notes": "Pres med fodballerne på nederste kant af pladen",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.858355"
    },
    {
      "id": 106,
      "name": "En-bens Lægløft med Håndvægt",
      "muscle_group": "Ben",
      "input_type": "per_hand",
      "notes": "Stående på trin med håndvægt i hånden",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.858838"
    },
    {
      "id": 107,
      "name": "Tibialis Raise (Forside underben)",
      "muscle_group": "Ben",
      "input_type": "total",
      "notes": "Løft tæerne mod skinnebenet",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.859338"
    },
    {
      "id": 108,
      "name": "Overhead Press (Militærpres med stang - OHP)",
      "muscle_group": "Skuldre",
      "input_type": "total",
      "notes": "Stående skulderpres fra kravebenet",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.859814"
    },
    {
      "id": 109,
      "name": "Stående Skulderpres (Håndvægte)",
      "muscle_group": "Skuldre",
      "input_type": "per_hand",
      "notes": "Stående håndvægtspres for skuldre og core",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.860321"
    },
    {
      "id": 110,
      "name": "Arnold Press (Håndvægte)",
      "muscle_group": "Skuldre",
      "input_type": "per_hand",
      "notes": "Pres med rotation fra underhånd til overhåndsgreb",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.860801"
    },
    {
      "id": 111,
      "name": "Skulderpres Maskine (Shoulder Press Machine)",
      "muscle_group": "Skuldre",
      "input_type": "total",
      "notes": "Siddende pres i styret maskine",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.861288"
    },
    {
      "id": 112,
      "name": "Smith Maskine Skulderpres",
      "muscle_group": "Skuldre",
      "input_type": "total",
      "notes": "Skulderpres foran hovedet i Smith-stativ",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.861765"
    },
    {
      "id": 113,
      "name": "Lateral Raises (Sidehævninger med håndvægte)",
      "muscle_group": "Skuldre",
      "input_type": "per_hand",
      "notes": "Løft armene ud til siden i skapulærplanet",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.862254"
    },
    {
      "id": 114,
      "name": "Kabel Lateral Raises (En-arms kabel)",
      "muscle_group": "Skuldre",
      "input_type": "per_hand",
      "notes": "Konstant spænding for laterale deltoid",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.862733"
    },
    {
      "id": 115,
      "name": "Leaning Cable Lateral Raise",
      "muscle_group": "Skuldre",
      "input_type": "per_hand",
      "notes": "Læn overkroppen væk fra kabeltårnet",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.863229"
    },
    {
      "id": 116,
      "name": "Front Raises (Forhævninger med håndvægte)",
      "muscle_group": "Skuldre",
      "input_type": "per_hand",
      "notes": "Løft håndvægte lige frem for forreste skulder",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.863715"
    },
    {
      "id": 117,
      "name": "Front Raises med Vægtskive",
      "muscle_group": "Skuldre",
      "input_type": "total",
      "notes": "Hold en vægtskive med begge hænder",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.864196"
    },
    {
      "id": 118,
      "name": "Rear Delt Flyes (Håndvægte foroverbøjet)",
      "muscle_group": "Skuldre",
      "input_type": "per_hand",
      "notes": "Fokus på bagskuldre med håndvægte",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.864672"
    },
    {
      "id": 119,
      "name": "Rear Delt Flyes i Maskine (Reverse Pec Deck)",
      "muscle_group": "Skuldre",
      "input_type": "total",
      "notes": "Siddende omvendt butterfly for bagskulder",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.865151"
    },
    {
      "id": 120,
      "name": "Face Pulls (Med reb i kabel)",
      "muscle_group": "Skuldre",
      "input_type": "total",
      "notes": "Træk rebet mod ansigtet med udadrotation",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.865624"
    },
    {
      "id": 121,
      "name": "Upright Rows (Opretstående roning med stang/EZ)",
      "muscle_group": "Skuldre",
      "input_type": "total",
      "notes": "Træk stangen op langs kroppen",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.866123"
    },
    {
      "id": 122,
      "name": "Upright Rows i Kabel (Med reb)",
      "muscle_group": "Skuldre",
      "input_type": "total",
      "notes": "Blødere mod håndleddene",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.866607"
    },
    {
      "id": 123,
      "name": "Lu Raises",
      "muscle_group": "Skuldre",
      "input_type": "per_hand",
      "notes": "Fuldt bevægeudslag sidehævning op over hovedet",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.867088"
    },
    {
      "id": 124,
      "name": "Push Press (Eksplosivt skulderpres)",
      "muscle_group": "Skuldre",
      "input_type": "total",
      "notes": "Brug let knæbøjning til at presse vægten op",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.867562"
    },
    {
      "id": 125,
      "name": "Biceps Curl (Stående med håndvægte)",
      "muscle_group": "Arme",
      "input_type": "per_hand",
      "notes": "Klassisk håndvægtscurl med supinering",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.868046"
    },
    {
      "id": 126,
      "name": "Biceps Curl (Siddende på skråbænk)",
      "muscle_group": "Arme",
      "input_type": "per_hand",
      "notes": "Incline dumbbell curl med maksimalt stræk",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.868523"
    },
    {
      "id": 127,
      "name": "Biceps Curl (Vægtstang / Barbell Curl)",
      "muscle_group": "Arme",
      "input_type": "total",
      "notes": "Lige vægtstang for tung bicepsstyrke",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.869013"
    },
    {
      "id": 128,
      "name": "Biceps Curl (EZ-stang)",
      "muscle_group": "Arme",
      "input_type": "total",
      "notes": "Skånsom vinkel for håndled og albuer",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.869494"
    },
    {
      "id": 129,
      "name": "Preacher Curl (Scott Curl med EZ-stang)",
      "muscle_group": "Arme",
      "input_type": "total",
      "notes": "Isoleret bicepscurl på prædikantbænk",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.869984"
    },
    {
      "id": 130,
      "name": "Preacher Curl (En-arms med håndvægt)",
      "muscle_group": "Arme",
      "input_type": "per_hand",
      "notes": "En arm ad gangen på skråpude",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.870467"
    },
    {
      "id": 131,
      "name": "Preacher Curl i Maskine",
      "muscle_group": "Arme",
      "input_type": "total",
      "notes": "Jævn modstand gennem hele trækket",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.870941"
    },
    {
      "id": 132,
      "name": "Hammer Curl (Stående med håndvægte)",
      "muscle_group": "Arme",
      "input_type": "per_hand",
      "notes": "Neutralt greb for brachialis og underarm",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.871437"
    },
    {
      "id": 133,
      "name": "Hammer Curl med reb i kabel",
      "muscle_group": "Arme",
      "input_type": "total",
      "notes": "Kabelhammercurl med reb",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.871921"
    },
    {
      "id": 134,
      "name": "Cable Biceps Curl (Kabeltræk med lige stang)",
      "muscle_group": "Arme",
      "input_type": "total",
      "notes": "Konstant spænding i kabel",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.872414"
    },
    {
      "id": 135,
      "name": "Concentration Curl (Koncentrationscurl)",
      "muscle_group": "Arme",
      "input_type": "per_hand",
      "notes": "Albuen støttet på indersiden af låret",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.872888"
    },
    {
      "id": 136,
      "name": "Spider Curl (Bryststøttet på skråbænk)",
      "muscle_group": "Arme",
      "input_type": "total",
      "notes": "Forhindrer snyd og aktiverer biceps toppen",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.873378"
    },
    {
      "id": 137,
      "name": "21s Bicep Curl (Syv-syv-syv med stang)",
      "muscle_group": "Arme",
      "input_type": "total",
      "notes": "7 halve nede, 7 halve oppe, 7 fulde reps",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.873942"
    },
    {
      "id": 138,
      "name": "Reverse Curl (Omvendt overhåndscurl)",
      "muscle_group": "Arme",
      "input_type": "total",
      "notes": "Overhåndsgreb med EZ-stang for brachioradialis",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.874428"
    },
    {
      "id": 139,
      "name": "Zottman Curl (Roterende håndvægte)",
      "muscle_group": "Arme",
      "input_type": "per_hand",
      "notes": "Curl op med underhånd, sænk med overhåndsgreb",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.874902"
    },
    {
      "id": 140,
      "name": "Wrist Curls (Håndledsbøjninger med stang)",
      "muscle_group": "Arme",
      "input_type": "total",
      "notes": "Underarmene på bænk, bøj håndleddene opad",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.875396"
    },
    {
      "id": 141,
      "name": "Reverse Wrist Curls (Håndledsstrækkere)",
      "muscle_group": "Arme",
      "input_type": "total",
      "notes": "Overhåndsgreb for oversiden af underarmen",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.875869"
    },
    {
      "id": 142,
      "name": "Farmer's Walk (Grebstræning med tunge vægte)",
      "muscle_group": "Arme",
      "input_type": "per_hand",
      "notes": "Gå en distance med tunge håndvægte/trap-bar",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.876353"
    },
    {
      "id": 143,
      "name": "Triceps Pushdown (Kabel med lige stang)",
      "muscle_group": "Arme",
      "input_type": "total",
      "notes": "Pres ned med albuerne fikseret til siden",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.876828"
    },
    {
      "id": 144,
      "name": "Triceps Pushdown (Kabel med reb / Rope Pushdown)",
      "muscle_group": "Arme",
      "input_type": "total",
      "notes": "Spred rebet i bunden for maksimal kontraktion",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.877305"
    },
    {
      "id": 145,
      "name": "Triceps Pushdown (V-Bar greb)",
      "muscle_group": "Arme",
      "input_type": "total",
      "notes": "Klassisk vinklet tricepstang",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.877777"
    },
    {
      "id": 146,
      "name": "Skull Crushers (Liggende Triceps Ext med EZ-stang)",
      "muscle_group": "Arme",
      "input_type": "total",
      "notes": "Sænk stangen kontrolleret mod panden",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.878266"
    },
    {
      "id": 147,
      "name": "Dumbbell Skull Crushers (Med håndvægte)",
      "muscle_group": "Arme",
      "input_type": "per_hand",
      "notes": "Liggende på bænk med neutralt greb",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.878748"
    },
    {
      "id": 148,
      "name": "Fransk Pres (Siddende Overhead Extension med EZ-stang)",
      "muscle_group": "Arme",
      "input_type": "total",
      "notes": "Armene over hovedet for det lange tricepshoved",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.879246"
    },
    {
      "id": 149,
      "name": "Overhead Dumbbell Triceps Extension (To-hånds)",
      "muscle_group": "Arme",
      "input_type": "total",
      "notes": "Hold en tung håndvægt med begge hænder bag nakken",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.879735"
    },
    {
      "id": 150,
      "name": "En-arms Overhead Cable Triceps Extension",
      "muscle_group": "Arme",
      "input_type": "per_hand",
      "notes": "Træk kabel bag nakken og stræk fremad",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.880224"
    },
    {
      "id": 151,
      "name": "Smal Bænkpres (Close-Grip Bench Press)",
      "muscle_group": "Arme",
      "input_type": "total",
      "notes": "Skulderbredt greb med fokus på tricepsstyrke",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.880717"
    },
    {
      "id": 152,
      "name": "Dips (Triceps fokus / Opretstående)",
      "muscle_group": "Arme",
      "input_type": "total",
      "notes": "Hold kroppen lodret for maksimal tricepsbelastning",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.881213"
    },
    {
      "id": 153,
      "name": "Bænk Dips (Med fødder på bænk/gulv)",
      "muscle_group": "Arme",
      "input_type": "total",
      "notes": "Hænderne på bænkkanten bag kroppen",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.881690"
    },
    {
      "id": 154,
      "name": "Triceps Kickbacks (Håndvægt)",
      "muscle_group": "Arme",
      "input_type": "per_hand",
      "notes": "Overarmen vandret, stræk armen bagud",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.882174"
    },
    {
      "id": 155,
      "name": "Triceps Kickbacks (Kabel)",
      "muscle_group": "Arme",
      "input_type": "per_hand",
      "notes": "Konstant kabeltræk for det laterale hoved",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.882648"
    },
    {
      "id": 156,
      "name": "JM Press",
      "muscle_group": "Arme",
      "input_type": "total",
      "notes": "Hybrid mellem smal bænkpres og skull crushers",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.883127"
    },
    {
      "id": 157,
      "name": "Tate Press",
      "muscle_group": "Arme",
      "input_type": "per_hand",
      "notes": "Håndvægtene peger mod hinanden på brystet og presses ud",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.883601"
    },
    {
      "id": 158,
      "name": "Kabel Crunch (Knælende mavebøjning med reb)",
      "muscle_group": "Core",
      "input_type": "total",
      "notes": "Knæl foran kabeltårnet og krum ryggen sammen",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.884097"
    },
    {
      "id": 159,
      "name": "Hanging Leg Raise (Hængende benløft)",
      "muscle_group": "Core",
      "input_type": "total",
      "notes": "Hæng i pull-up stang og løft strakte ben til vandret",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.884579"
    },
    {
      "id": 160,
      "name": "Hanging Knee Raise (Hængende knæløft)",
      "muscle_group": "Core",
      "input_type": "total",
      "notes": "Løft knæene kontrolleret op mod brystkassen",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.885070"
    },
    {
      "id": 161,
      "name": "Captain's Chair Leg Raise (I stativ)",
      "muscle_group": "Core",
      "input_type": "total",
      "notes": "Albuestøttet stativ til mave/hoftebøjere",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.885547"
    },
    {
      "id": 162,
      "name": "Decline Sit-ups (Mavebøjninger på skråbænk)",
      "muscle_group": "Core",
      "input_type": "total",
      "notes": "Hovedet nedad, evt. med vægtskive foran brystet",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.886031"
    },
    {
      "id": 163,
      "name": "Planke (Klassisk forsideplanke)",
      "muscle_group": "Core",
      "input_type": "timed",
      "notes": "Statisk hold på underarmene med spændt mave",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.886512"
    },
    {
      "id": 164,
      "name": "Sideplanke (Side Plank)",
      "muscle_group": "Core",
      "input_type": "timed",
      "notes": "Statisk hold for de skrå mavemuskler",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.886992"
    },
    {
      "id": 165,
      "name": "Ab Wheel Rollout (Mavehjul fra knæ)",
      "muscle_group": "Core",
      "input_type": "total",
      "notes": "Rul frem og spænd op uden at svaje i lænden",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.887465"
    },
    {
      "id": 166,
      "name": "Russian Twists (Med medicinbold eller vægtskive)",
      "muscle_group": "Core",
      "input_type": "total",
      "notes": "Siddende på gulvet, rotér fra side til side",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.887939"
    },
    {
      "id": 167,
      "name": "Woodchoppers (Kabel diagonal rotation)",
      "muscle_group": "Core",
      "input_type": "total",
      "notes": "Diagonal rotation oppefra og ned i kabel",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.888424"
    },
    {
      "id": 168,
      "name": "Dragon Flag",
      "muscle_group": "Core",
      "input_type": "total",
      "notes": "Liggende på bænk med greb bag hovedet, løft kroppen op",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.888903"
    },
    {
      "id": 169,
      "name": "Pallof Press (Anti-rotation med kabel)",
      "muscle_group": "Core",
      "input_type": "total",
      "notes": "Stå vinkelret på kabeltårn og pres armene frem",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.889389"
    },
    {
      "id": 170,
      "name": "Liggende Benløft (Flad bænk eller måtte)",
      "muscle_group": "Core",
      "input_type": "total",
      "notes": "Løft benene op uden at slippe lændekontakten",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.889871"
    },
    {
      "id": 171,
      "name": "Toes to Bar (T2B)",
      "muscle_group": "Core",
      "input_type": "total",
      "notes": "Hæng i barre og før tæerne hele vejen op til stangen",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.890361"
    },
    {
      "id": 172,
      "name": "Hollow Body Hold",
      "muscle_group": "Core",
      "input_type": "total",
      "notes": "Gymnastisk mavehold med armene over hovedet",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.890846"
    },
    {
      "id": 173,
      "name": "L-Sit (På parallettes eller dip-stativ)",
      "muscle_group": "Core",
      "input_type": "total",
      "notes": "Statisk hold med strakte ben i 90 grader",
      "is_archived": false,
      "created_at": "2026-09-08T16:25:21.891329"
    },
    {
      "id": 174,
      "name": "Single arm dumbbell row w. Bench",
      "muscle_group": "Ryg",
      "input_type": "per_hand",
      "notes": null,
      "is_archived": false,
      "created_at": "2026-09-19T08:47:23.318582"
    },
    {
      "id": 175,
      "name": "Bent-Over Dumbbell Row (med bænk)",
      "muscle_group": "Ryg",
      "input_type": "per_hand",
      "notes": "En arm og et knæ støttet på flad bænk (unilateral roning)",
      "is_archived": false,
      "created_at": "2026-09-19T09:59:01.386919"
    },
    {
      "id": 176,
      "name": "Decline Dumbbell Flyes (Nedadvendte Flyes)",
      "muscle_group": "Bryst",
      "input_type": "per_hand",
      "notes": "Decline bænk flyes for nedre bryst",
      "is_archived": false,
      "created_at": "2026-09-19T10:09:11.430262"
    },
    {
      "id": 177,
      "name": "Dumbbell Floor Flyes (Gulv Flyes med håndvægt)",
      "muscle_group": "Bryst",
      "input_type": "per_hand",
      "notes": "Skånsomme flyes på gulv, forhindrer overstræk af skuldre",
      "is_archived": false,
      "created_at": "2026-09-19T10:09:11.431760"
    },
    {
      "id": 178,
      "name": "Dumbbell Squats (To håndvægte langs siden)",
      "muscle_group": "Ben",
      "input_type": "per_hand",
      "notes": "Klassisk squat med to håndvægte ved siden af kroppen",
      "is_archived": false,
      "created_at": "2026-09-19T10:09:23.028119"
    },
    {
      "id": 179,
      "name": "Sidelæns Step-ups med Håndvægt (Lateral Step-ups)",
      "muscle_group": "Ben",
      "input_type": "per_hand",
      "notes": "Sidelæns opstigning for gluteus medius og forlår",
      "is_archived": false,
      "created_at": "2026-09-19T10:09:23.029917"
    },
    {
      "id": 180,
      "name": "Dødløft med Håndvægte (Dumbbell Deadlift)",
      "muscle_group": "Ben",
      "input_type": "per_hand",
      "notes": "Dødløft med to håndvægte, skånsom for lænden",
      "is_archived": false,
      "created_at": "2026-09-19T10:09:23.030579"
    },
    {
      "id": 181,
      "name": "Siddende Lægløft med Håndvægte",
      "muscle_group": "Ben",
      "input_type": "per_hand",
      "notes": "Siddende på bænk med håndvægte på lårene for soleus",
      "is_archived": false,
      "created_at": "2026-09-19T10:09:23.031117"
    },
    {
      "id": 182,
      "name": "Upright Rows med Håndvægte (Opretstående Roning)",
      "muscle_group": "Skuldre",
      "input_type": "per_hand",
      "notes": "Opretstående roning med frie håndledsbaner",
      "is_archived": false,
      "created_at": "2026-09-19T10:09:29.452809"
    },
    {
      "id": 183,
      "name": "Håndledscurls med Håndvægt (Dumbbell Wrist Curls)",
      "muscle_group": "Arme",
      "input_type": "per_hand",
      "notes": "Underarms- og grebsstyrke på bænk",
      "is_archived": false,
      "created_at": "2026-09-19T10:09:39.320263"
    },
    {
      "id": 184,
      "name": "En-arms Overhead Triceps Extension (Håndvægt)",
      "muscle_group": "Arme",
      "input_type": "per_hand",
      "notes": "Isolationsøvelse for triceps' lange hoved",
      "is_archived": false,
      "created_at": "2026-09-19T10:09:39.321772"
    },
    {
      "id": 185,
      "name": "Dumbbell Side Bends (Stående sidebøjninger)",
      "muscle_group": "Core",
      "input_type": "per_hand",
      "notes": "Stående sidebøjning for de skrå mavemuskler",
      "is_archived": false,
      "created_at": "2026-09-19T10:09:39.322505"
    },
    {
      "id": 186,
      "name": "Exercise Ball One Legged Diagonal Kick Hamstring Curl",
      "muscle_group": "Ben",
      "input_type": "per_hand",
      "notes": "Kilde: LiftManual (Diverse)",
      "is_archived": false,
      "created_at": "2026-09-20T08:14:41.214490"
    },
    {
      "id": 187,
      "name": "Bulgarian Split Squat",
      "muscle_group": "Ben",
      "input_type": "per_hand",
      "notes": "Kilde: LiftManual (Kropsvægt)",
      "is_archived": false,
      "created_at": "2026-09-20T08:18:13.235805"
    },
    {
      "id": 188,
      "name": "Exercise Ball Leg Curl",
      "muscle_group": "Ben",
      "input_type": "total",
      "notes": "Kilde: LiftManual (Diverse)",
      "is_archived": false,
      "created_at": "2026-09-20T09:34:11.587127"
    },
    {
      "id": 189,
      "name": "Dumbbell Single Leg Calf Raise",
      "muscle_group": "Ben",
      "input_type": "total",
      "notes": "Kilde: LiftManual (Håndvægt)",
      "is_archived": false,
      "created_at": "2026-09-21T19:47:35.075503"
    },
    {
      "id": 190,
      "name": "Dumbbell Close Grip Press",
      "muscle_group": "Bryst",
      "input_type": "per_hand",
      "notes": "Kilde: LiftManual (Håndvægt)",
      "is_archived": false,
      "created_at": "2026-09-28T15:18:12.878681"
    },
    {
      "id": 191,
      "name": "Inverted Row",
      "muscle_group": "Ryg",
      "input_type": "total",
      "notes": "Kilde: LiftManual (Kropsvægt)",
      "is_archived": false,
      "created_at": "2026-10-11T15:49:21.618490"
    },
    {
      "id": 192,
      "name": "Chin Up",
      "muscle_group": "Ryg",
      "input_type": "total",
      "notes": "Kilde: LiftManual (Kropsvægt)",
      "is_archived": false,
      "created_at": "2026-10-12T05:46:54.007760"
    },
    {
      "id": 193,
      "name": "Single Leg Glute Bridge with Knee to Chest",
      "muscle_group": "Ben",
      "input_type": "per_hand",
      "notes": "Kilde: LiftManual (Kropsvægt)",
      "is_archived": false,
      "created_at": "2026-10-12T16:37:21.752546"
    },
    {
      "id": 194,
      "name": "Superman",
      "muscle_group": "Ryg",
      "input_type": "total",
      "notes": "Kilde: LiftManual (Kropsvægt)",
      "is_archived": false,
      "created_at": "2026-10-14T05:43:43.244905"
    },
    {
      "id": 195,
      "name": "Dumbbell Prone Triceps Kickback",
      "muscle_group": "Arme",
      "input_type": "per_hand",
      "notes": "Kilde: LiftManual (Håndvægt)",
      "is_archived": false,
      "created_at": "2026-11-03T18:36:14.687751"
    },
    {
      "id": 196,
      "name": "Dumbbell Deadlift",
      "muscle_group": "Ryg",
      "input_type": "per_hand",
      "notes": "Kilde: LiftManual (Håndvægt)",
      "is_archived": false,
      "created_at": "2026-11-10T08:24:38.153672"
    }
  ],
  "programs": [
    {
      "id": 3,
      "name": "Program A",
      "description": "Overkrop",
      "created_at": "2026-09-08T16:30:13.686282",
      "exercises": [
        {
          "exercise_id": 32,
          "exercise_name": "Skrå Håndvægt Bænkpres (Incline Dumbbell Press)",
          "order_index": 0,
          "default_sets": 3,
          "default_reps": 10,
          "default_rest_seconds": 90,
          "notes": null
        },
        {
          "exercise_id": 175,
          "exercise_name": "Bent-Over Dumbbell Row (med bænk)",
          "order_index": 1,
          "default_sets": 3,
          "default_reps": 10,
          "default_rest_seconds": 75,
          "notes": null
        },
        {
          "exercise_id": 65,
          "exercise_name": "Kropshævninger / Pull-ups (Overhåndsgreb)",
          "order_index": 2,
          "default_sets": 3,
          "default_reps": 10,
          "default_rest_seconds": 90,
          "notes": null
        },
        {
          "exercise_id": 19,
          "exercise_name": "Lateral Raises (Sidehævninger)",
          "order_index": 3,
          "default_sets": 3,
          "default_reps": 12,
          "default_rest_seconds": 90,
          "notes": null
        },
        {
          "exercise_id": 21,
          "exercise_name": "Biceps Curl (Håndvægte)",
          "order_index": 4,
          "default_sets": 3,
          "default_reps": 12,
          "default_rest_seconds": 90,
          "notes": null
        },
        {
          "exercise_id": 195,
          "exercise_name": "Dumbbell Prone Triceps Kickback",
          "order_index": 5,
          "default_sets": 3,
          "default_reps": 10,
          "default_rest_seconds": 90,
          "notes": null
        }
      ]
    },
    {
      "id": 4,
      "name": "Program B",
      "description": "Ben + Core",
      "created_at": "2026-09-08T16:42:38.609778",
      "exercises": [
        {
          "exercise_id": 187,
          "exercise_name": "Bulgarian Split Squat",
          "order_index": 0,
          "default_sets": 3,
          "default_reps": 10,
          "default_rest_seconds": 75,
          "notes": null
        },
        {
          "exercise_id": 186,
          "exercise_name": "Exercise Ball One Legged Diagonal Kick Hamstring Curl",
          "order_index": 1,
          "default_sets": 3,
          "default_reps": 10,
          "default_rest_seconds": 75,
          "notes": null
        },
        {
          "exercise_id": 196,
          "exercise_name": "Dumbbell Deadlift",
          "order_index": 2,
          "default_sets": 3,
          "default_reps": 10,
          "default_rest_seconds": 90,
          "notes": null
        },
        {
          "exercise_id": 163,
          "exercise_name": "Planke (Klassisk forsideplanke)",
          "order_index": 3,
          "default_sets": 3,
          "default_reps": 10,
          "default_rest_seconds": 90,
          "notes": null
        },
        {
          "exercise_id": 189,
          "exercise_name": "Dumbbell Single Leg Calf Raise",
          "order_index": 4,
          "default_sets": 3,
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