ap.json

{
  "plan": {
    "Mon": [
      ["Chest Press",    [8,8,8],          ["","",""]],
      ["Lateral Raises", [12,12,12,12],     ["5","5","5","5"]],
      ["Preacher Curl",  [8,8,8],          ["7.5","7.5","7.5"]],
      ["Forearm Curl",   [8,8,8],          ["7.5","7.5","7.5"]],
      ["Quad Extension", [8,8,8],          ["","",""]]
    ],
    "Tue": [
      ["Wide Grip Row",    [8,8,8],        ["","",""]],
      ["Rear Delt Fly",    [8,8,8],        ["","",""]],
      ["Tricep extension", [8,8,8],        ["","",""]],
      ["Calf Raise",       [15,15,15,15],  ["","","",""]],
      ["Ham Curl",         [15,15,15],     ["","",""]]
    ],
    "Wed": [
      ["Chest Fly",      [8,8,8],          ["","",""]],
      ["Lateral Raises", [12,12,12,12],    ["","","","5"]],
      ["Bicep Curl",     [8,8,8],          ["","",""]],
      ["Forearm Curl",   [8,8,8],          ["","",""]]
    ],
    "Thu": [
      ["Close Grip Row",   [8,8,8],        ["","",""]],
      ["Rear Delt Fly",    [8,8,8],        ["","",""]],
      ["Shrugs",           [12,12,12],     ["","",""]],
      ["Tricep extension", [8,8,8],        ["","",""]],
      ["Calf Raise",       [15,15,15,15],  ["","","",""]]
    ],
    "Fri": [
      ["Chest Fly",      [8,8,8],          ["","",""]],
      ["Lateral Raises", [12,12,12,12],    ["","","","5"]],
      ["Bicep Curl",     [8,8,8],          ["","",""]],
      ["Forearm Curl",   [8,8,8],          ["","",""]]
    ],
    "Sat": [
      ["Lat pulldown",     [8,8,8],        ["","",""]],
      ["Rear Delt Fly",    [8,8,8],        ["","",""]],
      ["Shrugs",           [12,12,12],     ["","",""]],
      ["Tricep extension", [8,8,8],        ["","",""]],
      ["Calf Raise",       [15,15,15,15],  ["","","",""]]
    ]
  }
}