/*******************************************************************************
* Copyright 2011 Antti Havanko
*
* This file is part of Motiver.fi.
* Motiver.fi is licensed under one open source license and one commercial license.
*
* Commercial license: This is the appropriate option if you want to use Motiver.fi in
* commercial purposes. Contact license@motiver.fi for licensing options.
*
* Open source license: This is the appropriate option if you are creating an open source
* application with a license compatible with the GNU GPL license v3. Although the GPLv3 has
* many terms, the most important is that you must provide the source code of your application
* to your users so they can be free to modify your application for their own needs.
******************************************************************************/
// $codepro.audit.disable codeInComments
/*******************************************************************************
* Copyright 2011 Delect
*
* Project: Motiver.fi
* Author: Antti Havanko
******************************************************************************/
package com.delect.motiver.client.presenter.training;
import java.util.ArrayList;
import java.util.List;
import com.google.gwt.core.client.GWT;
import com.google.gwt.event.shared.SimpleEventBus;
import com.delect.motiver.client.Motiver;
import com.delect.motiver.client.MyAsyncCallback;
import com.delect.motiver.client.event.RoutineCreatedEvent;
import com.delect.motiver.client.lang.LangConstantsWizard;
import com.delect.motiver.client.lang.LangWizard;
import com.delect.motiver.client.presenter.Presenter;
import com.delect.motiver.client.service.MyServiceAsync;
import com.delect.motiver.client.view.Display;
import com.delect.motiver.shared.ExerciseModel;
import com.delect.motiver.shared.RoutineModel;
import com.delect.motiver.shared.WorkoutModel;
/**
* Wizard where user can create bodybuilding or powerlifting routine
* <br>Fires {@link com.delect.motiver.client.event.RoutineModelCreatedEvent RoutineModelCreatedEvent} when routine is created
* @author Antti
*
*/
public class RoutineWizardPresenter extends Presenter {
/**
* Abstract class for view to extend
*/
public abstract static class RoutineWizardDisplay extends Display {
public abstract void setHandler(RoutineWizardHandler routineWizardHandler);
public abstract void setMessageBodybuilding(String msg);
public abstract void setMessagePowerlifting(String msg);
}
public interface RoutineWizardHandler {
void newBodybuildingRoutine(int split, int muscleGroupDiv, int howOften, int trainingDays, int weakMuscle);
void newPowerliftingRoutine(int priority, int howOften, int squat, int deadlift, int bench, int military);
}
public static LangWizard Lang = GWT.create(LangWizard.class);
public static LangConstantsWizard LangConstants = GWT.create(LangConstantsWizard.class);
private static int bench;
private static int deadlift;
private static final int EQUIPMENT_BARBELL = 1;
private static final int EQUIPMENT_CABLE = 3;
private static final int EQUIPMENT_DUMBBELL = 2;
private static final int EQUIPMENT_EZ_BAR = 5;
private static final int EQUIPMENT_LEVER = 4;
private static final int EQUIPMENT_NONE = 0;
private static int howOften;
private static int military;
private static int muscleGroupDiv;
private static int priority;
private static final int ROUTINE_MAX_DAYS = 28;
private static final int ROUTINE_MIN_DAYS = 8;
private static int split;
private static int squat;
private static int trainingDays;
private static int weakMuscle;
/**
* Creates 4-split
* @param index :
* @param choice :
* @return
*/
public static WorkoutModel createEgForFour(int index, int choice) {
final WorkoutModel workout = new WorkoutModel();
//make exercises
workout.setExercises(createExerToFour(index));
return workout;
}
/**
* Creates full body workout
* @return
*/
public static WorkoutModel createEgForOne(int nro) {
final WorkoutModel workout = new WorkoutModel();
//make exercises
workout.setExercises(createExerToOne(nro));
return workout;
}
/**
* Creates 3-split
* @param index :
* @param choice :
* @return
*/
public static WorkoutModel createEgForThree(int index, int choice) {
final WorkoutModel workout = new WorkoutModel();
//make exercises
workout.setExercises(createExerToThree(index));
return workout;
}
/**
* Creates 2-split
* @param index :
* @param choice :
* @return
*/
public static WorkoutModel createEgForTwo(int index, int choice) {
final WorkoutModel workout = new WorkoutModel();
//make exercises
workout.setExercises(createExerToTwo(index));
return workout;
}
//4-JAKOINEN
///////////////
static List<ExerciseModel> createExerToFour(int nro) {
int v1 = 0;
final List<ExerciseModel> exercises = new ArrayList<ExerciseModel>();
switch(muscleGroupDiv) {
case 0:
/*
1. Chest, biceps, forearms
-Bench press Barbell / kp x3
-Incline bench press kp / Barbell x3
-Ristitalja / Pec-deck / viparit maaten x2
-Hauis Barbell / kp x3
-Hauis scott kp / Barbell x2
-Concentration curl x2
-Rannek??nt? x3
2. Legs
-Squat / front squat / Leg press x4
-Leg extension x3-4
-SLDL x 4
-Leg curls x 2-3
-Calves seated / standing 5-6
3. Shoulders, triceps
-Pystypunnerrus Barbell / kp x3-4
-Lateral raise x2
-Rear lateral raise x2
-Close grip bench press x3
-Rankalainen punnerrus x3
-Ojentajapunnerrus x2
4. Back, ep?kk??t
-Bent-over row Barbell / kp x 3
-Alatalja x 3
-Front pulldown leve? / leuanveto x3
-Front pulldown kapea x3
-Shrug x3
*/
//TREENI 1
if(nro == 1) {
//weak chest
if(weakMuscle == 2) {
v1=4;
}
else {
v1=3;
}
//Bench press Barbell / kp x3
exercises.add(new ExerciseModel(Lang.Bench(), EQUIPMENT_BARBELL, v1, "6-10"));
//Incline bench press kp / Barbell x3
exercises.add(new ExerciseModel(Lang.InclineBenchPress(), EQUIPMENT_DUMBBELL, 3, "6-10"));
//Ristitalja / Pec-deck / viparit maaten x2
exercises.add(new ExerciseModel(Lang.StandingFlies(), EQUIPMENT_CABLE, 2, "6-10"));
//Hauis Barbell / kp x3
exercises.add(new ExerciseModel(Lang.BicepCurl(), EQUIPMENT_EZ_BAR, 3, "6-10"));
//Hauis scott kp / Barbell x2
exercises.add(new ExerciseModel(Lang.BicepCurl(), EQUIPMENT_DUMBBELL, 2, "6-10"));
//Concentration curl x2
exercises.add(new ExerciseModel(Lang.ConcentrationCurl(), EQUIPMENT_DUMBBELL, 2, "6-10"));
//Rankek??nn?t x3
exercises.add(new ExerciseModel(Lang.WristCurl(), EQUIPMENT_BARBELL, 3, "10-15"));
}
//TREENI 2
if(nro == 2) {
//Squat / front squat / Leg press x4
exercises.add(new ExerciseModel(Lang.Squat(), EQUIPMENT_BARBELL, 4, "6-8"));
//weak etu
if(weakMuscle == 0) {
exercises.add(new ExerciseModel(Lang.FrontSquat(), EQUIPMENT_BARBELL, 2, "6-8"));
}
//Leg extension x3-4
exercises.add(new ExerciseModel(Lang.LegExtension(), EQUIPMENT_LEVER, 4, "8-12"));
//weak taka
if(weakMuscle == 1) {
v1=4;
}
else {
v1=3;
}
//SLDL x 4
exercises.add(new ExerciseModel(Lang.StraightLegDeadlift(), EQUIPMENT_BARBELL, v1, "6-10"));
//Leg curls x 2-3
exercises.add(new ExerciseModel(Lang.SeatedLegCurl(), EQUIPMENT_LEVER, v1, "10-12"));
//Calves seated / standing 5-6
exercises.add(new ExerciseModel(Lang.SeatedCalfExtension(), EQUIPMENT_LEVER, 5, "10-15"));
}
//TREENI 3
if(nro == 3) {
//weak olkap
if(weakMuscle == 6) {
v1=4;
}
else {
v1=3;
}
//Pystypunnerrus Barbell / kp x3-4
exercises.add(new ExerciseModel(Lang.ShoulderPress(), EQUIPMENT_BARBELL, v1, "6-10"));
//Viparit sivulle x2
exercises.add(new ExerciseModel(Lang.LateralRaise(), EQUIPMENT_DUMBBELL, 3, "6-10"));
//Viparit taakse x2
exercises.add(new ExerciseModel(Lang.RearLateralRaise(), EQUIPMENT_DUMBBELL, 2, "6-10"));
//Close grip bench press x3
exercises.add(new ExerciseModel(Lang.LyingTricepsExtension(), EQUIPMENT_EZ_BAR, 3, "6-10"));
//Rankalainen punnerrus x3
exercises.add(new ExerciseModel(Lang.CloseGripBenchPress(), EQUIPMENT_BARBELL, 3, "6-10"));
//Ojentajapunnerrus x2
exercises.add(new ExerciseModel(Lang.TricepExtension(), EQUIPMENT_DUMBBELL, 2, "6-10"));
}
//TREENI 4
if(nro == 4) {
//Bent-over row Barbell / kp x 3
exercises.add(new ExerciseModel(Lang.BentOverRow(), EQUIPMENT_BARBELL, 3, "6-10"));
//weak back
if(weakMuscle == 3) {
v1=4;
}
else {
v1=3;
}
//Alatalja x 3
exercises.add(new ExerciseModel(Lang.SeatedRow(), EQUIPMENT_CABLE, v1, "8-10"));
//Front pulldown leve? / leanveto x3
exercises.add(new ExerciseModel(Lang.FrontPulldown(), EQUIPMENT_CABLE, v1, "6-10"));
//Front pulldown kapea x2
exercises.add(new ExerciseModel(Lang.CloseGripPulldown(), EQUIPMENT_CABLE, 3, "6-10"));
//Shrug x3
exercises.add(new ExerciseModel(Lang.Shrug(), EQUIPMENT_BARBELL, 3, "6-10"));
//weak calves
if(weakMuscle == 7) {
//Calves seated / standing 4
exercises.add(new ExerciseModel(Lang.SeatedCalfExtension(), EQUIPMENT_LEVER, 4, "10-15"));
}
}
break;
case 1:
/*
1. Arms
-Hauis Barbell / kp x3
-Hauis scott kp / Barbell x2
-Concentration curl x2
-Rannek??nt? x3
-Close grip bench press x3
-Rankalainen punnerrus x3
-Ojentajapunnerrus x2
2. Legs
-Squat / front squat / Leg press x4
-Leg extension x3-4
-SLDL x 4
-Leg curls x 2-3
-Calves seated / standing 5-6
3. Chest, shoulders
-Bench press Barbell / kp x3
-Incline bench press kp / Barbell x3
-Ristitalja / Pec-deck / viparit maaten x2
-Pystypunnerrus Barbell / kp x3-4
-Lateral raise x2
-Rear lateral raise x2
4. Back, ep?kk??t
-Bent-over row Barbell / kp x 3
-Alatalja x 3
-Front pulldown leve? / leuanveto x3
-Front pulldown kapea x3
-Shrug x3
*/
//TREENI 1
if(nro == 1) {
//Hauis Barbell / kp x3
exercises.add(new ExerciseModel(Lang.BicepCurl(), EQUIPMENT_EZ_BAR, 3, "6-10"));
//Hauis scott kp / Barbell x2
exercises.add(new ExerciseModel(Lang.BicepCurl(), EQUIPMENT_DUMBBELL, 2, "6-10"));
//Concentration curl x2
exercises.add(new ExerciseModel(Lang.ConcentrationCurl(), EQUIPMENT_DUMBBELL, 2, "6-10"));
//Rankek??nn?t x3
exercises.add(new ExerciseModel(Lang.WristCurl(), EQUIPMENT_BARBELL, 3, "10-15"));
//Close grip bench press x3
exercises.add(new ExerciseModel(Lang.LyingTricepsExtension(), EQUIPMENT_EZ_BAR, 3, "6-10"));
//Rankalainen punnerrus x3
exercises.add(new ExerciseModel(Lang.CloseGripBenchPress(), EQUIPMENT_BARBELL, 3, "6-10"));
//Ojentajapunnerrus x2
exercises.add(new ExerciseModel(Lang.TricepExtension(), EQUIPMENT_DUMBBELL, 2, "6-10"));
}
//TREENI 2
if(nro == 2) {
//Squat / front squat / Leg press x4
exercises.add(new ExerciseModel(Lang.Squat(), EQUIPMENT_BARBELL, 4, "6-8"));
//weak etu
if(weakMuscle == 0) {
exercises.add(new ExerciseModel(Lang.FrontSquat(), EQUIPMENT_BARBELL, 2, "6-8"));
}
//Leg extension x3-4
exercises.add(new ExerciseModel(Lang.LegExtension(), EQUIPMENT_LEVER, 4, "8-12"));
//weak taka
if(weakMuscle == 1) {
v1=4;
}
else {
v1=3;
}
//SLDL x 4
v1=2;
exercises.add(new ExerciseModel(Lang.StraightLegDeadlift(), EQUIPMENT_BARBELL, v1, "6-10"));
//Leg curls x 2-3
exercises.add(new ExerciseModel(Lang.SeatedLegCurl(), EQUIPMENT_LEVER, v1, "10-12"));
//Calves seated / standing 5-6
exercises.add(new ExerciseModel(Lang.SeatedCalfExtension(), EQUIPMENT_LEVER, 5, "10-15"));
}
//TREENI 3
if(nro == 3) {
//weak chest
if(weakMuscle == 2) {
v1=4;
}
else {
v1=3;
}
//Bench press Barbell / kp x3
exercises.add(new ExerciseModel(Lang.Bench(), EQUIPMENT_BARBELL, v1, "6-10"));
//Incline bench press kp / Barbell x3
exercises.add(new ExerciseModel(Lang.InclineBenchPress(), EQUIPMENT_DUMBBELL, 3, "6-10"));
//Ristitalja / Pec-deck / viparit maaten x2
exercises.add(new ExerciseModel(Lang.StandingFlies(), EQUIPMENT_CABLE, 2, "6-10"));
//weak olkap
if(weakMuscle == 6) {
v1=4;
}
else {
v1=3;
}
//Pystypunnerrus Barbell / kp x3-4
exercises.add(new ExerciseModel(Lang.ShoulderPress(), EQUIPMENT_BARBELL, v1, "6-10"));
//Viparit sivulle x2
exercises.add(new ExerciseModel(Lang.LateralRaise(), EQUIPMENT_DUMBBELL, 3, "6-10"));
//Viparit taakse x2
exercises.add(new ExerciseModel(Lang.RearLateralRaise(), EQUIPMENT_DUMBBELL, 2, "6-10"));
}
//TREENI 4
if(nro == 4) {
//Bent-over row Barbell / kp x 3
exercises.add(new ExerciseModel(Lang.BentOverRow(), EQUIPMENT_BARBELL, 3, "6-10"));
//weak back
if(weakMuscle == 3) {
v1=4;
}
else {
v1=3;
}
//Alatalja x 3
exercises.add(new ExerciseModel(Lang.SeatedRow(), EQUIPMENT_CABLE, v1, "8-10"));
//Front pulldown leve? / leanveto x3
exercises.add(new ExerciseModel(Lang.FrontPulldown(), EQUIPMENT_CABLE, v1, "6-10"));
//Front pulldown kapea x2
exercises.add(new ExerciseModel(Lang.CloseGripPulldown(), EQUIPMENT_CABLE, 3, "6-10"));
//Shrug x3
exercises.add(new ExerciseModel(Lang.Shrug(), EQUIPMENT_BARBELL, 3, "6-10"));
//weak calves
if(weakMuscle == 7) {
//Calves seated / standing 4
exercises.add(new ExerciseModel(Lang.SeatedCalfExtension(), EQUIPMENT_LEVER, 4, "10-15"));
}
}
break;
case 2:
/*
1. Chest, shoulders
-Bench press Barbell / kp x3
-Incline bench press kp / Barbell x3
-Ristitalja / Pec-deck / viparit maaten x2
-Pystypunnerrus Barbell / kp x3-4
-Lateral raise x2
-Rear lateral raise x2
-Shrug x3
2. Quads,calves
-Squat / front squat x4
-Leg press x3
-Leg extension x3
-Calves seated / standing 4
3. Back,triceps
-Bent-over row Barbell / kp x 3
-Alatalja x 3
-Front pulldown leve? / leuanveto x3
-Front pulldown kapea x3
-Close grip bench press x3
-Rankalainen punnerrus x3
-Ojentajapunnerrus x2
4. Hamstrings,calves,biceps
-SLDL x 4
-Leg curls x 3
-Calves seated / standing 4
-Hauis Barbell / kp x3
-Hauis scott kp / Barbell x2
-Concentration curl x2
-Rannek??nt? x3
*/
//TREENI 1
if(nro == 1) {
//weak chest
if(weakMuscle == 2) {
v1=4;
}
else {
v1=3;
}
//Bench press Barbell / kp x3
exercises.add(new ExerciseModel(Lang.Bench(), EQUIPMENT_BARBELL, v1, "6-10"));
//Incline bench press kp / Barbell x3
exercises.add(new ExerciseModel(Lang.InclineBenchPress(), EQUIPMENT_DUMBBELL, 3, "6-10"));
//Ristitalja / Pec-deck / viparit maaten x2
exercises.add(new ExerciseModel(Lang.StandingFlies(), EQUIPMENT_CABLE, 2, "6-10"));
//weak olkap
if(weakMuscle == 6) {
v1=4;
}
else {
v1=3;
}
//Pystypunnerrus Barbell / kp x3-4
exercises.add(new ExerciseModel(Lang.ShoulderPress(), EQUIPMENT_BARBELL, v1, "6-10"));
//Viparit sivulle x2
exercises.add(new ExerciseModel(Lang.LateralRaise(), EQUIPMENT_DUMBBELL, 3, "6-10"));
//Viparit taakse x2
exercises.add(new ExerciseModel(Lang.RearLateralRaise(), EQUIPMENT_DUMBBELL, 2, "6-10"));
//Shrug x3
exercises.add(new ExerciseModel(Lang.Shrug(), EQUIPMENT_BARBELL, 3, "6-10"));
}
//TREENI 2
if(nro == 2) {
//Squat / front squat / Leg press x4
exercises.add(new ExerciseModel(Lang.Squat(), EQUIPMENT_BARBELL, 4, "6-8"));
//weak etu
if(weakMuscle == 0) {
exercises.add(new ExerciseModel(Lang.FrontSquat(), EQUIPMENT_BARBELL, 2, "6-8"));
}
//Leg press x3
exercises.add(new ExerciseModel(Lang.LegPress(), EQUIPMENT_LEVER, 2, "8-10"));
//Leg extension x3
exercises.add(new ExerciseModel(Lang.LegExtension(), EQUIPMENT_LEVER, 3, "8-12"));
//Calves seated / standing 4
exercises.add(new ExerciseModel(Lang.SeatedCalfExtension(), EQUIPMENT_LEVER, 4, "10-15"));
}
//TREENI 3
if(nro == 3) {
//Bent-over row Barbell / kp x 3
exercises.add(new ExerciseModel(Lang.BentOverRow(), EQUIPMENT_BARBELL, 3, "6-10"));
//weak back
if(weakMuscle == 3) {
v1=4;
}
else {
v1=3;
}
//Alatalja x 3
exercises.add(new ExerciseModel(Lang.SeatedRow(), EQUIPMENT_CABLE, v1, "8-10"));
//Front pulldown leve? / leanveto x3
exercises.add(new ExerciseModel(Lang.FrontPulldown(), EQUIPMENT_CABLE, v1, "6-10"));
//Front pulldown kapea x2
exercises.add(new ExerciseModel(Lang.CloseGripPulldown(), EQUIPMENT_CABLE, 3, "6-10"));
//Close grip bench press x3
exercises.add(new ExerciseModel(Lang.LyingTricepsExtension(), EQUIPMENT_EZ_BAR, 3, "6-10"));
//Rankalainen punnerrus x3
exercises.add(new ExerciseModel(Lang.CloseGripBenchPress(), EQUIPMENT_BARBELL, 3, "6-10"));
//Ojentajapunnerrus x2
exercises.add(new ExerciseModel(Lang.TricepExtension(), EQUIPMENT_DUMBBELL, 2, "6-10"));
}
//TREENI 4
if(nro == 4) {
//weak taka
if(weakMuscle == 1) {
v1=4;
}
else {
v1=3;
}
//SLDL x 4
exercises.add(new ExerciseModel(Lang.StraightLegDeadlift(), EQUIPMENT_BARBELL, (v1 + 1), "6-10"));
//Leg curls x 2-3
exercises.add(new ExerciseModel(Lang.SeatedLegCurl(), EQUIPMENT_LEVER, v1, "10-12"));
//Hauis Barbell / kp x3
exercises.add(new ExerciseModel(Lang.BicepCurl(), EQUIPMENT_EZ_BAR, 3, "6-10"));
//Hauis scott kp / Barbell x2
exercises.add(new ExerciseModel(Lang.BicepCurl(), EQUIPMENT_DUMBBELL, 2, "6-10"));
//Concentration curl x2
exercises.add(new ExerciseModel(Lang.ConcentrationCurl(), EQUIPMENT_DUMBBELL, 2, "6-10"));
//Rankek??nn?t x3
exercises.add(new ExerciseModel(Lang.WristCurl(), EQUIPMENT_BARBELL, 3, "10-15"));
//weak calves
if(weakMuscle == 7) {
//Calves seated / standing 4
exercises.add(new ExerciseModel(Lang.SeatedCalfExtension(), EQUIPMENT_LEVER, 4, "10-15"));
}
}
break;
}
return exercises;
}
//EXERCISES
////////////////
//FULL BODY WORKOUT
///////////////
static List<ExerciseModel> createExerToOne(int nro) {
int v1 = 0;
final List<ExerciseModel> exercises = new ArrayList<ExerciseModel>();
/*
front squat 4x6-8
leg curl 2-3x10-12
calves seated 3x10-15
Bent-over row barbell 2x8-12
pystypunnerrus k?sipainoilla 2x6-10
Close grip bench press 2x6-10
Straight-leg DL 2-3x8-12
Leg press 4x6-10
calves standing 3x8-12
Chin-up 2x6-8
Incline bench press barbell 2x6-10
Bicep curl barbell my?t?otteella 2x8-12
*/
//TREENI 1
if(nro == 1) {
//Front squat
exercises.add(new ExerciseModel(Lang.FrontSquat(), EQUIPMENT_BARBELL, 4, "6-8"));
//weak etu
if(weakMuscle == 0) {
exercises.add(new ExerciseModel(Lang.LegExtension(), EQUIPMENT_LEVER, 2, "8-10"));
}
//weak taka
if(weakMuscle == 1) {
v1=5;
}
else {
v1=3;
}
//leg curl
exercises.add(new ExerciseModel(Lang.SeatedLegCurl(), EQUIPMENT_LEVER, v1, "10-12"));
//weak pohk
if(weakMuscle == 7) {
v1=5;
}
else {
v1=3;
}
//POHKEET
exercises.add(new ExerciseModel(Lang.SeatedCalfExtension(), EQUIPMENT_LEVER, v1, "10-12"));
//weak chest
if(weakMuscle == 2) {
exercises.add(new ExerciseModel(Lang.InclineBenchPress(), EQUIPMENT_BARBELL, 2, "6-10"));
}
//Bent-over row
exercises.add(new ExerciseModel(Lang.BentOverRow(), EQUIPMENT_BARBELL, 2, "8-12"));
//weak back
if(weakMuscle == 3) {
//Chin-up
exercises.add(new ExerciseModel(Lang.ChinUp(), EQUIPMENT_NONE, 1, "6-8"));
}
//weak olkap
if(weakMuscle == 6) {
v1=4;
}
else {
v1=2;
}
//PYSTYP
exercises.add(new ExerciseModel(Lang.ShoulderPress(), EQUIPMENT_DUMBBELL, v1, "6-10"));
//KAPEA PENA
exercises.add(new ExerciseModel(Lang.CloseGripBenchPress(), EQUIPMENT_BARBELL, 2, "6-10"));
}
//TREENI 2
if(nro == 2) {
//weak taka
if(weakMuscle == 1) {
v1=5;
}
else {
v1=3;
}
//SLDL
exercises.add(new ExerciseModel(Lang.StraightLegDeadlift(), EQUIPMENT_BARBELL, v1, "8-12"));
//Leg press
exercises.add(new ExerciseModel(Lang.LegPress(), EQUIPMENT_LEVER, 4, "6-10"));
//weak etu
if(weakMuscle == 0) {
exercises.add(new ExerciseModel(Lang.LegExtension(), EQUIPMENT_LEVER, 2, "8-10"));
}
//weak pohk
if(weakMuscle == 7) {
v1=5;
}
else {
v1=3;
}
//POHKEET
exercises.add(new ExerciseModel(Lang.StandingCalfRaise(), EQUIPMENT_BARBELL, v1, "10-15"));
//Chin-up
exercises.add(new ExerciseModel(Lang.ChinUp(), EQUIPMENT_NONE, 2, "6-8"));
//weak back
if(weakMuscle == 3) {
//Bent-over row
exercises.add(new ExerciseModel(Lang.BentOverRow(), EQUIPMENT_BARBELL, 1, "8-12"));
}
//weak chest
if(weakMuscle == 2) {
v1=4;
}
else {
v1=2;
}
//VINOP
exercises.add(new ExerciseModel(Lang.InclineBenchPress(), EQUIPMENT_BARBELL, v1, "6-10"));
//HAUIS
exercises.add(new ExerciseModel(Lang.BicepCurl(), EQUIPMENT_EZ_BAR, 2, "6-10"));
}
return exercises;
}
//3-JAKOINEN
///////////////
static List<ExerciseModel> createExerToThree(int nro) {
int v1 = 0;
final List<ExerciseModel> exercises = new ArrayList<ExerciseModel>();
switch(muscleGroupDiv) {
case 0:
/*
1. Chest, shoulders, ojenatajat, ep?kk??t
-Bench press Barbell / kp x 2
-Incline bench press kp / Barbell x 2
-Ristitalja / viparit maaten / Pec-deck x2
-Viparit sivulle x2
-Viparit taakse x2
-Pystypunnerrus x2
-Close grip bench press / Lying triceps extension x3
-Ojentajapunnerrus x3
-Shrug x3
2. Legs
-Squat / front squat / Leg press x4
-Leg extension x3-4
-SLDL x 4
-Leg curls x 2-3
-Calves seated / standing 5-6
3. Back, biceps, forearms
-Bent-over row x 3
-Alatalja x 2
-Front pulldown leve? / leanveto x3
-Front pulldown kapea x2
-Biceps Barbell / kp x3
-Biceps scott Barbell / kp x3
-Rankek??nn?t x3
*/
//TREENI 1
if(nro == 1) {
//weak chest
if(weakMuscle == 2) {
v1=3;
}
else {
v1=2;
}
//Bench press Barbell / kp x 2
exercises.add(new ExerciseModel(Lang.Bench(), EQUIPMENT_BARBELL, v1, "6-10"));
//Incline bench press kp / Barbell x 2
exercises.add(new ExerciseModel(Lang.InclineBenchPress(), EQUIPMENT_DUMBBELL, v1, "6-10"));
//Ristitalja / viparit maaten / Pec-deck x2
exercises.add(new ExerciseModel(Lang.StandingFlies(), EQUIPMENT_CABLE, 2, "6-10"));
//weak olkap
if(weakMuscle == 6) {
v1=3;
}
else {
v1=2;
}
//Pystypunnerrus x2
exercises.add(new ExerciseModel(Lang.ShoulderPress(), EQUIPMENT_BARBELL, v1, "6-10"));
//Viparit sivulle x2
exercises.add(new ExerciseModel(Lang.LateralRaise(), EQUIPMENT_DUMBBELL, v1, "6-10"));
//Viparit taakse x2
exercises.add(new ExerciseModel(Lang.RearLateralRaise(), EQUIPMENT_DUMBBELL, 2, "6-10"));
//Close grip bench press / Lying triceps extension x3
exercises.add(new ExerciseModel(Lang.LyingTricepsExtension(), EQUIPMENT_EZ_BAR, 3, "6-10"));
//Ojentajapunnerrus x3
exercises.add(new ExerciseModel(Lang.TricepExtension(), EQUIPMENT_DUMBBELL, 3, "6-10"));
//Shrug x3
exercises.add(new ExerciseModel(Lang.Shrug(), EQUIPMENT_BARBELL, 3, "6-10"));
}
//TREENI 2
if(nro == 2) {
//Squat / front squat / Leg press x4
exercises.add(new ExerciseModel(Lang.Squat(), EQUIPMENT_BARBELL, 4, "6-8"));
//weak etu
if(weakMuscle == 0) {
exercises.add(new ExerciseModel(Lang.FrontSquat(), EQUIPMENT_BARBELL, 2, "6-8"));
}
//Leg extension x3-4
exercises.add(new ExerciseModel(Lang.LegExtension(), EQUIPMENT_LEVER, 4, "8-12"));
//SLDL x 4
v1=2;
exercises.add(new ExerciseModel(Lang.StraightLegDeadlift(), EQUIPMENT_BARBELL, 4, "6-10"));
//weak taka
if(weakMuscle == 1) {
v1+=1;
}
//Leg curls x 2-3
exercises.add(new ExerciseModel(Lang.SeatedLegCurl(), EQUIPMENT_LEVER, v1, "10-12"));
//Calves seated / standing 5-6
exercises.add(new ExerciseModel(Lang.SeatedCalfExtension(), EQUIPMENT_LEVER, 5, "10-15"));
}
//TREENI 3
if(nro == 3) {
//Bent-over row x 3
v1=2;
exercises.add(new ExerciseModel(Lang.BentOverRow(), EQUIPMENT_BARBELL, 3, "6-10"));
//Alatalja x 2
exercises.add(new ExerciseModel(Lang.SeatedRow(), EQUIPMENT_CABLE, v1, "8-10"));
//Front pulldown leve? / leanveto x3
exercises.add(new ExerciseModel(Lang.FrontPulldown(), EQUIPMENT_CABLE, 3, "6-10"));
//weak back
if(weakMuscle == 3) {
v1=5;
}
else {
v1=3;
}
//Front pulldown kapea x2
exercises.add(new ExerciseModel(Lang.CloseGripPulldown(), EQUIPMENT_CABLE, v1, "6-10"));
//Biceps Barbell / kp x3
exercises.add(new ExerciseModel(Lang.BicepCurl(), EQUIPMENT_EZ_BAR, 3, "6-10"));
//Biceps scott Barbell / kp x3
exercises.add(new ExerciseModel(Lang.BicepCurl(), EQUIPMENT_DUMBBELL, 3, "6-10"));
//Rankek??nn?t x3
exercises.add(new ExerciseModel(Lang.WristCurl(), EQUIPMENT_BARBELL, 3, "10-15"));
//weak pohk
if(weakMuscle == 7) {
//Calves seated / standing 5-6
exercises.add(new ExerciseModel(Lang.SeatedCalfExtension(), EQUIPMENT_LEVER, 3, "10-15"));
}
}
break;
case 1:
/*
1. Chest,back
-Bench press Barbell / kp x 2
-Incline bench press kp / Barbell x 2
-Ristitalja / viparit maaten / Pec-deck x2
-Bent-over row x 3
-Alatalja x 2
-Front pulldown leve? / leanveto x3
-Front pulldown kapea x2
2. Legs
-Squat / front squat / Leg press x4
-Leg extension x3-4
-SLDL x 4
-Leg curls x 2-3
-Calves seated / standing 5-6
3. Shoulders,arms
-Viparit sivulle x2
-Viparit taakse x2
-Pystypunnerrus x2
-Shrug x3
-Close grip bench press / Lying triceps extension x3
-Ojentajapunnerrus x3
-Biceps Barbell / kp x3
-Biceps scott Barbell / kp x3
-Rankek??nn?t x3
*/
//TREENI 1
if(nro == 1) {
//weak chest
if(weakMuscle == 2) {
v1=3;
}
else {
v1=2;
}
//Bench press Barbell / kp x 2
exercises.add(new ExerciseModel(Lang.Bench(), EQUIPMENT_BARBELL, v1, "6-10"));
//Incline bench press kp / Barbell x 2
exercises.add(new ExerciseModel(Lang.InclineBenchPress(), EQUIPMENT_DUMBBELL, v1, "6-10"));
//Ristitalja / viparit maaten / Pec-deck x2
exercises.add(new ExerciseModel(Lang.StandingFlies(), EQUIPMENT_CABLE, 2, "6-10"));
//Bent-over row x 3
exercises.add(new ExerciseModel(Lang.BentOverRow(), EQUIPMENT_BARBELL, 3, "6-10"));
//Alatalja x 2
exercises.add(new ExerciseModel(Lang.SeatedRow(), EQUIPMENT_CABLE, 2, "8-10"));
//weak back
v1=2;
if(weakMuscle == 3) {
v1=5;
}
else {
v1=3;
}
//Front pulldown leve? / leanveto x3
exercises.add(new ExerciseModel(Lang.FrontPulldown(), EQUIPMENT_CABLE, v1, "6-10"));
//Front pulldown kapea x2
exercises.add(new ExerciseModel(Lang.CloseGripPulldown(), EQUIPMENT_CABLE, 2, "6-10"));
//weak pohk
if(weakMuscle == 7) {
//Calves seated / standing 5-6
exercises.add(new ExerciseModel(Lang.SeatedCalfExtension(), EQUIPMENT_LEVER, 3, "10-15"));
}
}
//TREENI 2
if(nro == 2) {
//Squat / front squat / Leg press x4
exercises.add(new ExerciseModel(Lang.Squat(), EQUIPMENT_BARBELL, 4, "6-8"));
//weak etu
if(weakMuscle == 0) {
exercises.add(new ExerciseModel(Lang.FrontSquat(), EQUIPMENT_BARBELL, 2, "6-8"));
}
//Leg extension x3-4
exercises.add(new ExerciseModel(Lang.LegExtension(), EQUIPMENT_LEVER, 4, "8-12"));
//SLDL x 4
v1=2;
exercises.add(new ExerciseModel(Lang.StraightLegDeadlift(), EQUIPMENT_BARBELL, 4, "6-10"));
//weak taka
if(weakMuscle == 1) {
v1+=1;
}
//Leg curls x 2-3
exercises.add(new ExerciseModel(Lang.SeatedLegCurl(), EQUIPMENT_LEVER, v1, "10-12"));
//Calves seated / standing 5-6
exercises.add(new ExerciseModel(Lang.SeatedCalfExtension(), EQUIPMENT_LEVER, 5, "10-15"));
}
//TREENI 3
if(nro == 3) {
//weak olkap
if(weakMuscle == 6) {
v1=3;
}
else {
v1=2;
}
//Pystypunnerrus x2
exercises.add(new ExerciseModel(Lang.ShoulderPress(), EQUIPMENT_BARBELL, v1, "6-10"));
//Viparit sivulle x2
exercises.add(new ExerciseModel(Lang.LateralRaise(), EQUIPMENT_DUMBBELL, v1, "6-10"));
//Viparit taakse x2
exercises.add(new ExerciseModel(Lang.RearLateralRaise(), EQUIPMENT_DUMBBELL, 2, "6-10"));
//Shrug x3
exercises.add(new ExerciseModel(Lang.Shrug(), EQUIPMENT_BARBELL, 3, "6-10"));
//Close grip bench press / Lying triceps extension x3
exercises.add(new ExerciseModel(Lang.LyingTricepsExtension(), EQUIPMENT_EZ_BAR, 3, "6-10"));
//Ojentajapunnerrus x3
exercises.add(new ExerciseModel(Lang.TricepExtension(), EQUIPMENT_DUMBBELL, 3, "6-10"));
//Biceps Barbell / kp x3
exercises.add(new ExerciseModel(Lang.BicepCurl(), EQUIPMENT_EZ_BAR, 3, "6-10"));
//Biceps scott Barbell / kp x3
exercises.add(new ExerciseModel(Lang.BicepCurl(), EQUIPMENT_DUMBBELL, 3, "6-10"));
//Rankek??nn?t x3
exercises.add(new ExerciseModel(Lang.WristCurl(), EQUIPMENT_BARBELL, 3, "10-15"));
}
break;
case 2:
/*
1. Chest,arms
-Bench press Barbell / kp x 2
-Incline bench press kp / Barbell x 2
-Ristitalja / viparit maaten / Pec-deck x2
-Close grip bench press / Lying triceps extension x3
-Ojentajapunnerrus x3
-Biceps Barbell / kp x3
-Biceps scott Barbell / kp x3
-Rankek??nn?t x3
2. Legs
-Squat / front squat / Leg press x4
-Leg extension x3-4
-SLDL x 4
-Leg curls x 2-3
-Calves seated / standing 5-6
3. Back,shoulders
-Bent-over row x 3
-Alatalja x 2
-Front pulldown leve? / leanveto x3
-Front pulldown kapea x2
-Viparit sivulle x2
-Viparit taakse x2
-Pystypunnerrus x2
-Shrug x3
*/
//TREENI 1
if(nro == 1) {
//weak chest
if(weakMuscle == 2) {
v1=3;
}
else {
v1=2;
}
//Bench press Barbell / kp x 2
exercises.add(new ExerciseModel(Lang.Bench(), EQUIPMENT_BARBELL, v1, "6-10"));
//Incline bench press kp / Barbell x 2
exercises.add(new ExerciseModel(Lang.InclineBenchPress(), EQUIPMENT_DUMBBELL, v1, "6-10"));
//Ristitalja / viparit maaten / Pec-deck x2
exercises.add(new ExerciseModel(Lang.StandingFlies(), EQUIPMENT_CABLE, 2, "6-10"));
//Close grip bench press / Lying triceps extension x3
exercises.add(new ExerciseModel(Lang.LyingTricepsExtension(), EQUIPMENT_EZ_BAR, 3, "6-10"));
//Ojentajapunnerrus x3
exercises.add(new ExerciseModel(Lang.TricepExtension(), EQUIPMENT_DUMBBELL, 3, "6-10"));
//Biceps Barbell / kp x3
exercises.add(new ExerciseModel(Lang.BicepCurl(), EQUIPMENT_EZ_BAR, 3, "6-10"));
//Biceps scott Barbell / kp x3
exercises.add(new ExerciseModel(Lang.BicepCurl(), EQUIPMENT_DUMBBELL, 3, "6-10"));
//Rankek??nn?t x3
exercises.add(new ExerciseModel(Lang.WristCurl(), EQUIPMENT_BARBELL, 3, "10-15"));
}
//TREENI 2
if(nro == 2) {
//Squat / front squat / Leg press x4
exercises.add(new ExerciseModel(Lang.Squat(), EQUIPMENT_BARBELL, 4, "6-8"));
//weak etu
if(weakMuscle == 0) {
exercises.add(new ExerciseModel(Lang.FrontSquat(), EQUIPMENT_BARBELL, 2, "6-8"));
}
//Leg extension x3-4
exercises.add(new ExerciseModel(Lang.LegExtension(), EQUIPMENT_LEVER, 4, "8-12"));
//SLDL x 4
exercises.add(new ExerciseModel(Lang.StraightLegDeadlift(), EQUIPMENT_BARBELL, 4, "6-10"));
//weak taka
v1=2;
if(weakMuscle == 1) {
v1+=1;
}
//Leg curls x 2-3
exercises.add(new ExerciseModel(Lang.SeatedLegCurl(), EQUIPMENT_LEVER, v1, "10-12"));
//Calves seated / standing 5-6
exercises.add(new ExerciseModel(Lang.SeatedCalfExtension(), EQUIPMENT_LEVER, 5, "10-15"));
}
//TREENI 3
if(nro == 3) {
//Bent-over row x 3
exercises.add(new ExerciseModel(Lang.BentOverRow(), EQUIPMENT_BARBELL, 3, "6-10"));
//Alatalja x 2
exercises.add(new ExerciseModel(Lang.SeatedRow(), EQUIPMENT_CABLE, 2, "8-10"));
//weak back
v1=2;
if(weakMuscle == 3) {
v1=5;
}
else {
v1=3;
}
//Front pulldown leve? / leanveto x3
exercises.add(new ExerciseModel(Lang.FrontPulldown(), EQUIPMENT_CABLE, v1, "6-10"));
//Front pulldown kapea x2
exercises.add(new ExerciseModel(Lang.CloseGripPulldown(), EQUIPMENT_CABLE, 2, "6-10"));
//weak olkap
if(weakMuscle == 6) {
v1=3;
}
else {
v1=2;
}
//Pystypunnerrus x2
exercises.add(new ExerciseModel(Lang.ShoulderPress(), EQUIPMENT_BARBELL, v1, "6-10"));
//Viparit sivulle x2
exercises.add(new ExerciseModel(Lang.LateralRaise(), EQUIPMENT_DUMBBELL, v1, "6-10"));
//Viparit taakse x2
exercises.add(new ExerciseModel(Lang.RearLateralRaise(), EQUIPMENT_DUMBBELL, 2, "6-10"));
//Shrug x3
exercises.add(new ExerciseModel(Lang.Shrug(), EQUIPMENT_BARBELL, 3, "6-10"));
//weak pohk
if(weakMuscle == 7) {
//Calves seated / standing 5-6
exercises.add(new ExerciseModel(Lang.SeatedCalfExtension(), EQUIPMENT_LEVER, 3, "10-15"));
}
}
break;
}
return exercises;
}
//2-JAKOINEN
///////////////
static List<ExerciseModel> createExerToTwo(int nro) {
int v1 = 0;
final List<ExerciseModel> exercises = new ArrayList<ExerciseModel>();
switch(muscleGroupDiv) {
case 0:
/*
1. Legs, abs
Squat (Barbell) 3 6-8
Maastaveto suorinjaloin (Barbell) 3 6-8
Leg press (Lait[4]) 2 6-8
Olankohautus (Barbell) 2 6-8
Standing Calf Raise (Lait[4]) 4
Crunches (Talja)
2. Upper body
Alatalja (talja) 2 6-8
Incline bench press (Barbell) 2 6-8
Front pulldownveto rinnalle (Talja) 3 6-8
Pystypunnerrus (Barbell) 2 6-8
Lateral raise (Dumbbell) 2 6-8
Dippi 2 6-8
Bicep curl scott-penkiss? (K?yr?Barbell) 2 6-8
Rannek??nt? sel?n takana (Barbell) 2 10
*/
//TREENI 1
if(nro == 1) {
//weak etu
if(weakMuscle == 0) {
v1=5;
}
else {
v1=3;
}
//Squat
exercises.add(new ExerciseModel(Lang.Squat(), EQUIPMENT_BARBELL, v1, "6-8"));
//weak taka
if(weakMuscle == 1) {
v1=4;
}
else {
v1=3;
}
//SLDL
exercises.add(new ExerciseModel(Lang.StraightLegDeadlift(), EQUIPMENT_BARBELL, v1, "6-8"));
//Leg press
exercises.add(new ExerciseModel(Lang.LegPress(), EQUIPMENT_LEVER, 2, "8-12"));
//Shrug
exercises.add(new ExerciseModel(Lang.Shrug(), EQUIPMENT_BARBELL, 2, "6-8"));
//weak pohk
if(weakMuscle == 7) {
v1=6;
}
else {
v1=4;
}
//calves
exercises.add(new ExerciseModel(Lang.SeatedCalfExtension(), EQUIPMENT_LEVER, v1, "10-15"));
//Crunches
exercises.add(new ExerciseModel(Lang.Crunches(), EQUIPMENT_NONE, 3, "10-15"));
}
//TREENI 2
if(nro == 2) {
//weak back
if(weakMuscle == 3) {
v1=3;
}
else {
v1=2;
}
//alatalja
exercises.add(new ExerciseModel(Lang.SeatedRow(), EQUIPMENT_CABLE, v1, "6-10"));
//vinop.
exercises.add(new ExerciseModel(Lang.InclineBenchPress(), EQUIPMENT_BARBELL, 2, "6-10"));
//weak rint
if(weakMuscle == 2) {
exercises.add(new ExerciseModel(Lang.StandingFlies(), EQUIPMENT_CABLE, 2, "6-10"));
}
//weak back
if(weakMuscle == 3) {
v1=4;
}
else {
v1=3;
}
//Front pulldown
exercises.add(new ExerciseModel(Lang.FrontPulldown(), EQUIPMENT_CABLE, v1, "6-10"));
//pystypunnerrus
exercises.add(new ExerciseModel(Lang.ShoulderPress(), EQUIPMENT_BARBELL, 2, "6-8"));
//weak olkap
if(weakMuscle == 6) {
exercises.add(new ExerciseModel(Lang.LateralRaise(), EQUIPMENT_DUMBBELL, 1, "10-12"));
}
//Rear lateral raise
exercises.add(new ExerciseModel(Lang.RearLateralRaise(), EQUIPMENT_DUMBBELL, 2, "8-12"));
//dippi
exercises.add(new ExerciseModel(Lang.Dip(), EQUIPMENT_NONE, 2, "6-8"));
//hauis
exercises.add(new ExerciseModel(Lang.BicepCurl(), EQUIPMENT_EZ_BAR, 2, "6-10"));
//ranne
exercises.add(new ExerciseModel(Lang.WristCurl(), EQUIPMENT_BARBELL, 2, "10"));
}
break;
case 1:
/*
1. Legs, arms
Squat (Barbell) 2 6-8
Maastaveto suorinjaloin (Barbell) 3 6-8
Leg press (Lait[4]) 2 6-8
Dippi 2 6-8
Bicep curl scott-penkiss? (K?yr?Barbell) 2 6-8
Rannek??nt? sel?n takana (Barbell) 2 10
Olankohautus (Barbell) 2 6-8
Crunches (Talja)
2. Back, chest, shoulders, abs
Alatalja (talja) 2 6-8
Incline bench press (Barbell) 2 6-8
Front pulldownveto rinnalle (Talja) 3 6-8
Pystypunnerrus (Barbell) 2 6-8
Flies (Dumbbell) 2 6-8
Standing Calf Raise (Lait[4])
*/
//TREENI 1
if(nro == 1) {
//weak etu
if(weakMuscle == 0) {
v1=5;
}
else {
v1=3;
}
//Squat
exercises.add(new ExerciseModel(Lang.Squat(), EQUIPMENT_BARBELL, v1, "6-8"));
//weak taka
if(weakMuscle == 1) {
v1=4;
}
else {
v1=3;
}
//SLDL
exercises.add(new ExerciseModel(Lang.StraightLegDeadlift(), EQUIPMENT_BARBELL, v1, "6-8"));
//Leg press
exercises.add(new ExerciseModel(Lang.LegPress(), EQUIPMENT_LEVER, 2, "8-12"));
//dippi
exercises.add(new ExerciseModel(Lang.Dip(), EQUIPMENT_NONE, 2, "6-8"));
//hauis
exercises.add(new ExerciseModel(Lang.BicepCurl(), EQUIPMENT_EZ_BAR, 2, "6-10"));
//ranne
exercises.add(new ExerciseModel(Lang.WristCurl(), EQUIPMENT_BARBELL, 2, "10"));
//Shrug
exercises.add(new ExerciseModel(Lang.Shrug(), EQUIPMENT_BARBELL, 2, "6-8"));
//Crunches
exercises.add(new ExerciseModel(Lang.Crunches(), EQUIPMENT_NONE, 3, "10-15"));
}
//TREENI 2
if(nro == 2) {
//weak back
if(weakMuscle == 3) {
v1=3;
}
else {
v1=2;
}
//alatalja
exercises.add(new ExerciseModel(Lang.SeatedRow(), EQUIPMENT_CABLE, v1, "6-10"));
//vinop.
exercises.add(new ExerciseModel(Lang.InclineBenchPress(), EQUIPMENT_BARBELL, 2, "6-10"));
//weak rint
if(weakMuscle == 2) {
exercises.add(new ExerciseModel(Lang.StandingFlies(), EQUIPMENT_CABLE, 2, "6-10"));
}
//weak back
if(weakMuscle == 3) {
v1=4;
}
else {
v1=3;
}
//Front pulldown
exercises.add(new ExerciseModel(Lang.FrontPulldown(), EQUIPMENT_CABLE, v1, "6-10"));
//pystypunnerrus
exercises.add(new ExerciseModel(Lang.ShoulderPress(), EQUIPMENT_BARBELL, 2, "6-8"));
//weak olkap
if(weakMuscle == 6) {
exercises.add(new ExerciseModel(Lang.LateralRaise(), EQUIPMENT_DUMBBELL, 1, "10-12"));
}
//Rear lateral raise
exercises.add(new ExerciseModel(Lang.RearLateralRaise(), EQUIPMENT_DUMBBELL, 2, "8-12"));
//Flies
exercises.add(new ExerciseModel(Lang.Flies(), EQUIPMENT_DUMBBELL, 2, "8-12"));
//weak pohk
if(weakMuscle == 7) {
v1=6;
}
else {
v1=4;
}
//calves
exercises.add(new ExerciseModel(Lang.SeatedCalfExtension(), EQUIPMENT_LEVER, v1, "10-15"));
}
break;
case 2:
/*
-Front squat / Squat / Leg press x 3
-Leg extension / x3
-Bench press Barbell / Incline bench presspunnerrus Barbell x2
-Incline bench press kp / tasapenkki kp x2
-Rear lateral raise / Lateral raise x 2
-Pystypunnerrus Barbell / pystypunnerrus Dumbbell x 2
-Rankalainen punnerrus / ojentajapunnerrus / Close grip bench press x3
-Situps
- Alatalja / Bent-over row Barbell / Bent-over row kp x3
- Front pulldown / leuanveto x3
- SLDL (=Suorin Jaloin MaastaVeto) x3
- Koukistukset x 2
- Calves standing / calves seated x4
- Biceps barbell / biceps scott / biceps kp x3
- Wrist curl / Shrug x2
*/
//TREENI 1
if(nro == 1) {
//weak etu
if(weakMuscle == 0) {
v1=5;
}
else {
v1=3;
}
//Front squat
exercises.add(new ExerciseModel(Lang.FrontSquat(), EQUIPMENT_BARBELL, v1, "6-8"));
//REisioj.
exercises.add(new ExerciseModel(Lang.LegExtension(), EQUIPMENT_LEVER, 3, "8-12"));
//weak rint
if(weakMuscle == 2) {
v1=3;
}
else {
v1=2;
}
//Penkki
exercises.add(new ExerciseModel(Lang.Bench(), EQUIPMENT_BARBELL, v1, "6-10"));
//Vinop kp
exercises.add(new ExerciseModel(Lang.InclineBenchPress(), EQUIPMENT_DUMBBELL, 2, "6-10"));
//pystyp.
exercises.add(new ExerciseModel(Lang.ShoulderPress(), EQUIPMENT_BARBELL, 2, "6-10"));
//weak olkap
if(weakMuscle == 6) {
exercises.add(new ExerciseModel(Lang.LateralRaise(), EQUIPMENT_DUMBBELL, 1, "10-12"));
}
//Rear lateral raise,siv.
exercises.add(new ExerciseModel(Lang.RearLateralRaise(), EQUIPMENT_DUMBBELL, 2, "6-10"));
//ransk. punn.
exercises.add(new ExerciseModel(Lang.LyingTricepsExtension(), EQUIPMENT_EZ_BAR, 3, "6-10"));
exercises.add(new ExerciseModel(Lang.Situps(), EQUIPMENT_NONE, 3, "10-15"));
}
//TREENI 2
if(nro == 2) {
//weak back
if(weakMuscle == 3) {
v1=3;
}
else {
v1=2;
}
//alatalja
exercises.add(new ExerciseModel(Lang.SeatedRow(), EQUIPMENT_CABLE, v1, "8-12"));
//weak back
if(weakMuscle == 3) {
v1=4;
}
else {
v1=3;
}
//Front pulldown
exercises.add(new ExerciseModel(Lang.FrontPulldown(), EQUIPMENT_CABLE, v1, "6-10"));
//weak taka
if(weakMuscle == 1) {
v1=1;
}
else {
v1=0;
}
//SLDL
v1=2;
exercises.add(new ExerciseModel(Lang.StraightLegDeadlift(), EQUIPMENT_BARBELL, (3 + v1), "8-12"));
//koukistukset
exercises.add(new ExerciseModel(Lang.SeatedLegCurl(), EQUIPMENT_LEVER, v1, "10-12"));
//weak pohk
if(weakMuscle == 7) {
v1=6;
}
else {
v1=4;
}
//calves
exercises.add(new ExerciseModel(Lang.SeatedCalfExtension(), EQUIPMENT_LEVER, v1, "10-15"));
//HAUIS
exercises.add(new ExerciseModel(Lang.BicepCurl(), EQUIPMENT_EZ_BAR, 3, "6-10"));
//Wrist curl
exercises.add(new ExerciseModel(Lang.WristCurl(), EQUIPMENT_BARBELL, 2, "10-15"));
}
break;
}
return exercises;
}
private final RoutineWizardDisplay display;
/**
*
* @param rpcService
* @param eventBus
* @param display
*/
public RoutineWizardPresenter(MyServiceAsync rpcService, SimpleEventBus eventBus, RoutineWizardDisplay display) {
super(rpcService, eventBus);
this.display = display;
}
@Override
public Display getView() {
return display;
}
@Override
public void onBind() {
display.setHandler(new RoutineWizardHandler() {
@Override
public void newBodybuildingRoutine(int v_split, int v_muscleGroupDiv, int v_howOften, int v_trainingDays, int v_weakMuscle) {
split = v_split;
muscleGroupDiv = v_muscleGroupDiv;
howOften = v_howOften;
trainingDays = v_trainingDays;
createBodyBuildingRoutine();
}
@Override
public void newPowerliftingRoutine(int v_priority, int v_howOften, int v_squat, int v_deadlift, int v_bench, int v_military) {
priority = v_priority;
howOften = v_howOften;
squat = v_squat;
deadlift = v_deadlift;
bench = v_bench;
military = v_military;
createPowerliftingRoutine();
}
});
}
private static String getBBWorkoutName(int c) {
//name
String name = "";
try {
if(split == 1) {
name = LangConstants.Split()[0];
}
else if(split == 2) {
final String[] arr = LangConstants.SplitDivision2();
final String[] arr2 = arr[muscleGroupDiv].split("/");
name = arr2[c - 1].trim();
}
else if(split == 3) {
final String[] arr = LangConstants.SplitDivision3();
final String[] arr2 = arr[muscleGroupDiv].split("/");
name = arr2[c - 1].trim();
}
else if(split == 4) {
final String[] arr = LangConstants.SplitDivision4();
final String[] arr2 = arr[muscleGroupDiv].split("/");
name = arr2[c - 1].trim();
}
} catch (Exception e) {
Motiver.showException(e);
}
return name;
}
/**
* Creates bodybuilding routine
* @param split
* @param muscleGroupDiv
* @param howOften
* @param trainingDays
*/
protected void createBodyBuildingRoutine() {
display.setContentEnabled(false);
display.setMessageBodybuilding(null);
//routine's model
RoutineModel routine = null;
try {
int[] days = new int[ROUTINE_MAX_DAYS]; //"1"=1, "-"=-1, "x"=-2
int cycle_length = 0; //how long cycle routine have
//days array
switch(howOften) {
//1 treenip�iv�, 2 lepop�iv�� (1on, 2off)
case 0:
//1,-,1,-,-,1,-, 1,-,-,x,x,x,x (4)
days = new int[] {1, -1, 1, -1, -1};
cycle_length = 5;
break;
//3-4
case 1:
//joka toinen p�iv�
if(trainingDays == 0) { //1,-,1,-,1,-,1, -,1,-,1,-,1,- (7)
days = new int[] {1, -1, 1, -1, 1, -1, 1, -1, 1, -1, 1, -1, 1, -1};
cycle_length = 2;
}
//1on 1off, 1on 1off, 1on 2off (esim. ma,ke,pe)
if(trainingDays == 1) { //1,-,1,-,1,-,-, 1,-,1,-,1,-,- (6)
days = new int[] {1, -1, 1, -1, 1, -1, -1, 1, -1, 1, -1, 1, -1, -1};
cycle_length = 7;
}
//2on 1off, 2on 2off (esim. ma,ti,to,pe)
if(trainingDays == 2) { //1,1,-,1,1,-,-, 1,1,-,1,1,-,- (8)
days = new int[] {1, 1, -1, 1, 1, -1, -1, 1, 1, -1, 1, 1, -1, -1};
cycle_length = 7;
}
break;
//5-6
case 2:
//3on 1off, 2on 1off
if(trainingDays == 0) { //1,1,1,-,1,1,-, 1,1,1,-,1,1,- (10)
days = new int[] {1, 1, 1, -1, 1, 1, -1, 1, 1, 1, -1, 1, 1, -1};
cycle_length = 7;
}
//Viisi treenip�iv��, 2 lepo (5on, 2off)
if(trainingDays == 1) { //1,1,1,1,1,-,-, 1,1,1,1,1,-,- (10)
days = new int[] {1, 1, 1, 1, 1, -1, -1, 1, 1, 1, 1, 1, -1, -1};
cycle_length = 7;
}
//Kuusi treenip�iv��, 1 lepo (6on, 1off)
if(trainingDays == 2) { //1,1,1,1,1,1,-, 1,1,1,1,1,1,- (12)
days = new int[] {1, 1, 1, 1, 1, 1, -1, 1, 1, 1, 1, 1, 1, -1};
cycle_length = 7;
}
break;
}
int c=1;
int d=0;
routine = new RoutineModel();
routine.setName(LangConstants.Split()[split]);
final List<WorkoutModel> arrW = new ArrayList<WorkoutModel>();
//add workout until cycle is complete and day count match
int i=0;
for(i=0; i < ROUTINE_MAX_DAYS; i++) {
WorkoutModel workout = null;
//jos 1: kopioi harjoitus
int curr_day = days[i - (i / cycle_length) * cycle_length];
if(curr_day == 1) {
//when training cycle and training day cycle are equal
if(c == 1 && i > 0 && i % cycle_length == 0 && i >= ROUTINE_MIN_DAYS) {
break;
}
final int cFinal = c;
d++;
//1-SPLIT:
if(split == 0) {
//jos ei tarpeeksi treenip�ivi�
// if(days_traindays<d + 1)
// {
// days[i]=-2;
// break;
// }
workout = createEgForOne(c);
}
//2-SPLIT:
else if(split == 1) {
switch(c) {
case 1:
workout = createEgForTwo(c, muscleGroupDiv);
c++;
break;
case 2:
workout = createEgForTwo(c, muscleGroupDiv);
c=1;
break;
}
}
//3-SPLIT:
else if(split == 2) {
switch(c) {
case 1:
//if not enough training days
// if(days_traindays<d + 2)
// {
// days[i]=-2;
// break;
// }
workout = createEgForThree(c, muscleGroupDiv);
c++;
break;
case 2:
workout = createEgForThree(c, muscleGroupDiv);
c++;
break;
case 3:
workout = createEgForThree(c, muscleGroupDiv);
c=1;
break;
}
}
//4-SPLIT:
else if(split == 3) {
switch(c) {
case 1:
//if not enough training days
// if(days_traindays<d + 3)
// {
// days[i]=-2;
// break;
// }
workout = createEgForFour(c, muscleGroupDiv);
c++;
break;
case 2:
workout = createEgForFour(c, muscleGroupDiv);
c++;
break;
case 3:
workout = createEgForFour(c, muscleGroupDiv);
c++;
break;
case 4:
workout = createEgForFour(c, muscleGroupDiv);
c=1;
break;
default:
break;
}
}
workout.setName(getBBWorkoutName(cFinal));
workout.setDayInRoutine(i);
arrW.add(workout);
}
}
routine.setWorkouts(arrW);
routine.setDays(i + 1);
//save routine
rpcService.addRoutine(routine, new MyAsyncCallback<RoutineModel>() {
@Override
public void onSuccess(RoutineModel result) {
final RoutineModel routine = result;
display.setContentEnabled(true);
//show text 'routine created'
display.setMessageBodybuilding(Lang.RoutineCreated());
//fire event
eventBus.fireEvent(new RoutineCreatedEvent(routine));
}
});
} catch (Exception e) {
Motiver.showException(e);
}
}
/**
* Creates powerlifting routine
* @param priority
* @param howOften
* @param squat
* @param deadlift
* @param bench
* @param military
*/
protected void createPowerliftingRoutine() {
display.setContentEnabled(false);
display.setMessagePowerlifting(null);
//routine's model
RoutineModel routine = null;
try {
switch(priority) {
//all
case 0:
//2 days
if(howOften == 0) {
routine = getFullBodyRoutine2Days();
}
//3 days
else if(howOften == 1) {
routine = getFullBodyRoutine();
}
//4 days
else {
routine = getFullBodyRoutine4Days();
}
break;
//just squat
case 1:
//2 days
if(howOften == 0) {
routine = getSquatRoutine2Days();
}
//3 days
else if(howOften == 1) {
routine = getSquatRoutine();
}
//4 days
else {
routine = getSquatRoutine();
}
break;
//just deadlift
case 2:
//2 days
if(howOften == 0) {
routine = getDeadliftRoutine2Days();
}
//3 days
else if(howOften == 1) {
routine = getDeadliftRoutine();
}
//4 days
else {
routine = getDeadliftRoutine();
}
break;
//just bench
case 3:
//2 days
if(howOften == 0) {
routine = getBenchRoutine2Days();
}
//3 days
else if(howOften == 1) {
routine = getBenchRoutine();
}
//4 days
else {
routine = getBenchRoutine();
}
break;
}
routine.setName(Lang.PowerliftingRoutine());
//save routine
rpcService.addRoutine(routine, new MyAsyncCallback<RoutineModel>() {
@Override
public void onSuccess(RoutineModel result) {
final RoutineModel routine = result;
display.setContentEnabled(true);
//show text 'routine created'
display.setMessagePowerlifting(Lang.RoutineCreated());
//fire event
eventBus.fireEvent(new RoutineCreatedEvent(routine));
}
});
} catch (Exception e) {
Motiver.showException(e);
}
}
/**
* Returns bench routine (3 times a week)
* @return
*/
protected static RoutineModel getBenchRoutine() {
RoutineModel routine = null;
try {
routine = new RoutineModel();
routine.setDays(84);
//sets
final int sets_bench1a = 1; //day 1 bench
final int[] sets_bench1b = new int[] { 3, 5, 5, 5, 3, 5, 5, 5, 3, 5, 5, 5 }; //day 1 bench
final int[] sets_bench3a = new int[] { 2, 8, 2, 8, 2, 8, 2, 8, 2, 8, 2, 8 }; //day 3 bench
//reps
final int reps_bench1a = 1; //day 1 bench
final int[] reps_bench1b = new int[] { 5, 3, 3, 3, 5, 3, 3, 3, 5, 3, 3, 3 }; //day 1 bench
final int[] reps_bench3a = new int[] { 8, 3, 8, 3, 8, 3, 8, 3, 8, 3, 8, 3 }; //day 3 bench
//weights
final double[] percent_bench1a = new double[] { 0.9, 0.925, 0.95, 0.975, 0.925, 0.95, 0.975, 1, 0.95, 0.975, 1, 1.025 }; //day 1 bench
final double[] percent_bench1b = new double[] { 0.8, 0.825, 0.85, 0.875, 0.825, 0.85, 0.875, 0.9, 0.825, 0.85, 875, 0.9 }; //day 1 bench
final double[] percent_bench3a = new double[] { 0.65, 0.6, 0.675, 0.60, 0.7, 0.6, 0.725, 0.6, 0.75, 0.6, 0.775, 0.6 }; //day 1 bench
final List<WorkoutModel> arrWorkouts = new ArrayList<WorkoutModel>();
//12 weeks
for(int i=0; i < 12; i++) {
//day 1
WorkoutModel w1 = new WorkoutModel();
w1.setDayInRoutine(1 + i * 7);
w1.setName(Lang.Bench());
List<ExerciseModel> e1 = new ArrayList<ExerciseModel>();
e1.add(new ExerciseModel(Lang.Bench(), EQUIPMENT_BARBELL, sets_bench1a, reps_bench1a + "", percent_bench1a[i] * bench + ""));
e1.add(new ExerciseModel(Lang.Bench(), EQUIPMENT_BARBELL, sets_bench1b[i], reps_bench1b[i] + "", percent_bench1b[i] * bench + ""));
//apuliikkeet
e1.add(new ExerciseModel(Lang.Flies(), EQUIPMENT_DUMBBELL, 4, "10", ""));
e1.add(new ExerciseModel(Lang.FrontPulldown(), EQUIPMENT_CABLE, 3, "8", ""));
w1.setExercises(e1);
routine.getWorkouts().add(w1);
//day 3
WorkoutModel w3 = new WorkoutModel();
w3.setDayInRoutine(3 + i * 7);
w3.setName(Lang.MuscleBack());
List<ExerciseModel> e3 = new ArrayList<ExerciseModel>();
//apuliikkeet
e3.add(new ExerciseModel(Lang.BentOverRow(), EQUIPMENT_BARBELL, 4, "8", ""));
e3.add(new ExerciseModel(Lang.ShoulderPress(), EQUIPMENT_DUMBBELL, 5, "5", ""));
e3.add(new ExerciseModel(Lang.FrontPulldown(), EQUIPMENT_CABLE, 4, "8", ""));
e3.add(new ExerciseModel(Lang.BicepCurl(), EQUIPMENT_DUMBBELL, 3, "10", ""));
e3.add(new ExerciseModel(Lang.Crunches(), EQUIPMENT_DUMBBELL, 4, "10", ""));
w3.setExercises(e3);
routine.getWorkouts().add(w3);
//day 5
WorkoutModel w5 = new WorkoutModel();
w5.setDayInRoutine(5 + i * 7);
w5.setName(Lang.Bench());
List<ExerciseModel> e5 = new ArrayList<ExerciseModel>();
e5.add(new ExerciseModel(Lang.Bench(), EQUIPMENT_BARBELL, sets_bench3a[i], reps_bench3a[i] + "", percent_bench3a[i] * bench + ""));
//apuliikkeet
e5.add(new ExerciseModel(Lang.ShoulderPress(), EQUIPMENT_DUMBBELL, 3, "10", ""));
e5.add(new ExerciseModel(Lang.LyingTricepsExtension(), EQUIPMENT_EZ_BAR, 3, "10", ""));
e5.add(new ExerciseModel(Lang.RearLateralRaise(), EQUIPMENT_DUMBBELL, 3, "12", ""));
e5.add(new ExerciseModel(Lang.Crunches(), EQUIPMENT_NONE, 4, "10", ""));
w5.setExercises(e5);
routine.getWorkouts().add(w5);
}
routine.setWorkouts(arrWorkouts);
} catch (Exception e) {
Motiver.showException(e);
}
return routine;
}
/**
* Returns bench routine (3 times a week)
* @return
*/
protected static RoutineModel getBenchRoutine2Days() {
RoutineModel routine = null;
try {
routine = new RoutineModel();
routine.setDays(84);
//sets
final int sets_bench1a = 1; //day 1 bench
final int[] sets_bench1b = new int[] { 3, 5, 5, 5, 3, 5, 5, 5, 3, 5, 5, 5 }; //day 1 bench
final int[] sets_bench3a = new int[] { 2, 8, 2, 8, 2, 8, 2, 8, 2, 8, 2, 8 }; //day 3 bench
//reps
final int reps_bench1a = 1; //day 1 bench
final int[] reps_bench1b = new int[] { 5, 3, 3, 3, 5, 3, 3, 3, 5, 3, 3, 3 }; //day 1 bench
final int[] reps_bench3a = new int[] { 8, 3, 8, 3, 8, 3, 8, 3, 8, 3, 8, 3 }; //day 3 bench
//weights
final double[] percent_bench1a = new double[] { 0.9, 0.925, 0.95, 0.975, 0.925, 0.95, 0.975, 1, 0.95, 0.975, 1, 1.025 }; //day 1 bench
final double[] percent_bench1b = new double[] { 0.8, 0.825, 0.85, 0.875, 0.825, 0.85, 0.875, 0.9, 0.825, 0.85, 875, 0.9 }; //day 1 bench
final double[] percent_bench3a = new double[] { 0.65, 0.6, 0.675, 0.60, 0.7, 0.6, 0.725, 0.6, 0.75, 0.6, 0.775, 0.6 }; //day 1 bench
final List<WorkoutModel> arrWorkouts = new ArrayList<WorkoutModel>();
//12 weeks
for(int i=0; i < 12; i++) {
//day 1
WorkoutModel w1 = new WorkoutModel();
w1.setDayInRoutine(1 + i * 7);
w1.setName(Lang.Bench());
List<ExerciseModel> e1 = new ArrayList<ExerciseModel>();
e1.add(new ExerciseModel(Lang.Bench(), EQUIPMENT_BARBELL, sets_bench1a, reps_bench1a + "", percent_bench1a[i] * bench + ""));
e1.add(new ExerciseModel(Lang.Bench(), EQUIPMENT_BARBELL, sets_bench1b[i], reps_bench1b[i] + "", percent_bench1b[i] * bench + ""));
//apuliikkeet
e1.add(new ExerciseModel(Lang.Flies(), EQUIPMENT_DUMBBELL, 4, "10", ""));
e1.add(new ExerciseModel(Lang.BentOverRow(), EQUIPMENT_BARBELL, 4, "8", ""));
e1.add(new ExerciseModel(Lang.FrontPulldown(), EQUIPMENT_CABLE, 3, "8", ""));
w1.setExercises(e1);
arrWorkouts.add(w1);
//day 4
WorkoutModel w5 = new WorkoutModel();
w5.setDayInRoutine(4 + i * 7);
w5.setName(Lang.Bench());
List<ExerciseModel> e5 = new ArrayList<ExerciseModel>();
e5.add(new ExerciseModel(Lang.Bench(), EQUIPMENT_BARBELL, sets_bench3a[i], reps_bench3a[i] + "", percent_bench3a[i] * bench + ""));
//apuliikkeet
e5.add(new ExerciseModel(Lang.ShoulderPress(), EQUIPMENT_DUMBBELL, 3, "10", ""));
e5.add(new ExerciseModel(Lang.LyingTricepsExtension(), EQUIPMENT_EZ_BAR, 3, "10", ""));
e5.add(new ExerciseModel(Lang.BicepCurl(), EQUIPMENT_DUMBBELL, 3, "10", ""));
e5.add(new ExerciseModel(Lang.RearLateralRaise(), EQUIPMENT_DUMBBELL, 3, "12", ""));
e5.add(new ExerciseModel(Lang.Crunches(), EQUIPMENT_NONE, 4, "10", ""));
w5.setExercises(e5);
arrWorkouts.add(w5);
}
routine.setWorkouts(arrWorkouts);
} catch (Exception e) {
Motiver.showException(e);
}
return routine;
}
/**
* Returns bench routine (3 times a week)
* @return
*/
protected static RoutineModel getDeadliftRoutine() {
RoutineModel routine = null;
try {
routine = new RoutineModel();
routine.setDays(84);
//sets
final int sets_bench1a = 1; //day 1 bench
final int[] sets_bench1b = new int[] { 3, 5, 5, 5, 3, 5, 5, 5, 3, 5, 5, 5 }; //day 1 bench
final int[] sets_bench3a = new int[] { 2, 8, 2, 8, 2, 8, 2, 8, 2, 8, 2, 8 }; //day 3 bench
//reps
final int reps_bench1a = 1; //day 1 bench
final int[] reps_bench1b = new int[] { 5, 3, 3, 3, 5, 3, 3, 3, 5, 3, 3, 3 }; //day 1 bench
final int[] reps_bench3a = new int[] { 8, 3, 8, 3, 8, 3, 8, 3, 8, 3, 8, 3 }; //day 3 bench
//weights
final double[] percent_bench1a = new double[] { 0.9, 0.925, 0.95, 0.975, 0.925, 0.95, 0.975, 1, 0.95, 0.975, 1, 1.025 }; //day 1 bench
final double[] percent_bench1b = new double[] { 0.8, 0.825, 0.85, 0.875, 0.825, 0.85, 0.875, 0.9, 0.825, 0.85, 875, 0.9 }; //day 1 bench
final double[] percent_bench3a = new double[] { 0.65, 0.6, 0.675, 0.60, 0.7, 0.6, 0.725, 0.6, 0.75, 0.6, 0.775, 0.6 }; //day 1 bench
final List<WorkoutModel> arrWorkouts = new ArrayList<WorkoutModel>();
//12 weeks
for(int i=0; i < 12; i++) {
//day 1
WorkoutModel w1 = new WorkoutModel();
w1.setDayInRoutine(1 + i * 7);
w1.setName(Lang.Deadlift());
List<ExerciseModel> e1 = new ArrayList<ExerciseModel>();
e1.add(new ExerciseModel(Lang.Deadlift(), EQUIPMENT_BARBELL, sets_bench1a, reps_bench1a + "", percent_bench1a[i] * deadlift + ""));
e1.add(new ExerciseModel(Lang.Deadlift(), EQUIPMENT_BARBELL, sets_bench1b[i], reps_bench1b[i] + "", percent_bench1b[i] * deadlift + ""));
//apuliikkeet
e1.add(new ExerciseModel(Lang.Flies(), EQUIPMENT_DUMBBELL, 4, "10", ""));
e1.add(new ExerciseModel(Lang.FrontPulldown(), EQUIPMENT_CABLE, 3, "8", ""));
w1.setExercises(e1);
arrWorkouts.add(w1);
//day 3
WorkoutModel w3 = new WorkoutModel();
w3.setDayInRoutine(3 + i * 7);
w3.setName(Lang.MuscleBack());
List<ExerciseModel> e3 = new ArrayList<ExerciseModel>();
//apuliikkeet
e3.add(new ExerciseModel(Lang.BentOverRow(), EQUIPMENT_BARBELL, 4, "8", ""));
e3.add(new ExerciseModel(Lang.ShoulderPress(), EQUIPMENT_DUMBBELL, 5, "5", ""));
e3.add(new ExerciseModel(Lang.FrontPulldown(), EQUIPMENT_CABLE, 4, "8", ""));
e3.add(new ExerciseModel(Lang.BicepCurl(), EQUIPMENT_DUMBBELL, 3, "10", ""));
e3.add(new ExerciseModel(Lang.Crunches(), EQUIPMENT_DUMBBELL, 4, "10", ""));
w3.setExercises(e3);
arrWorkouts.add(w3);
//day 5
WorkoutModel w5 = new WorkoutModel();
w5.setDayInRoutine(5 + i * 7);
w5.setName(Lang.Squat());
List<ExerciseModel> e5 = new ArrayList<ExerciseModel>();
e5.add(new ExerciseModel(Lang.Squat(), EQUIPMENT_BARBELL, sets_bench3a[i], reps_bench3a[i] + "", percent_bench3a[i] * deadlift + ""));
//apuliikkeet
e5.add(new ExerciseModel(Lang.Bench(), EQUIPMENT_BARBELL, 3, "10", ""));
e5.add(new ExerciseModel(Lang.LyingTricepsExtension(), EQUIPMENT_EZ_BAR, 3, "10", ""));
e5.add(new ExerciseModel(Lang.RearLateralRaise(), EQUIPMENT_DUMBBELL, 3, "12", ""));
e5.add(new ExerciseModel(Lang.Crunches(), EQUIPMENT_NONE, 4, "10", ""));
w5.setExercises(e5);
arrWorkouts.add(w5);
}
routine.setWorkouts(arrWorkouts);
} catch (Exception e) {
Motiver.showException(e);
}
return routine;
}
/**
* Returns bench routine (3 times a week)
* @return
*/
protected static RoutineModel getDeadliftRoutine2Days() {
RoutineModel routine = null;
try {
routine = new RoutineModel();
routine.setDays(84);
//sets
final int sets_bench1a = 1; //day 1 bench
final int[] sets_bench1b = new int[] { 3, 5, 5, 5, 3, 5, 5, 5, 3, 5, 5, 5 }; //day 1 bench
final int[] sets_bench3a = new int[] { 2, 8, 2, 8, 2, 8, 2, 8, 2, 8, 2, 8 }; //day 3 bench
//reps
final int reps_bench1a = 1; //day 1 bench
final int[] reps_bench1b = new int[] { 5, 3, 3, 3, 5, 3, 3, 3, 5, 3, 3, 3 }; //day 1 bench
final int[] reps_bench3a = new int[] { 8, 3, 8, 3, 8, 3, 8, 3, 8, 3, 8, 3 }; //day 3 bench
//weights
final double[] percent_bench1a = new double[] { 0.9, 0.925, 0.95, 0.975, 0.925, 0.95, 0.975, 1, 0.95, 0.975, 1, 1.025 }; //day 1 bench
final double[] percent_bench1b = new double[] { 0.8, 0.825, 0.85, 0.875, 0.825, 0.85, 0.875, 0.9, 0.825, 0.85, 875, 0.9 }; //day 1 bench
final double[] percent_bench3a = new double[] { 0.65, 0.6, 0.675, 0.60, 0.7, 0.6, 0.725, 0.6, 0.75, 0.6, 0.775, 0.6 }; //day 1 bench
final List<WorkoutModel> arrWorkouts = new ArrayList<WorkoutModel>();
//12 weeks
for(int i=0; i < 12; i++) {
//day 1
WorkoutModel w1 = new WorkoutModel();
w1.setDayInRoutine(1 + i * 7);
w1.setName(Lang.Deadlift());
List<ExerciseModel> e1 = new ArrayList<ExerciseModel>();
e1.add(new ExerciseModel(Lang.Deadlift(), EQUIPMENT_BARBELL, sets_bench1a, reps_bench1a + "", percent_bench1a[i] * deadlift + ""));
e1.add(new ExerciseModel(Lang.Deadlift(), EQUIPMENT_BARBELL, sets_bench1b[i], reps_bench1b[i] + "", percent_bench1b[i] * deadlift + ""));
//apuliikkeet
e1.add(new ExerciseModel(Lang.Flies(), EQUIPMENT_DUMBBELL, 4, "10", ""));
e1.add(new ExerciseModel(Lang.BentOverRow(), EQUIPMENT_BARBELL, 4, "8", ""));
e1.add(new ExerciseModel(Lang.FrontPulldown(), EQUIPMENT_CABLE, 3, "8", ""));
w1.setExercises(e1);
arrWorkouts.add(w1);
//day 4
WorkoutModel w4 = new WorkoutModel();
w4.setDayInRoutine(4 + i * 7);
w4.setName(Lang.Squat());
List<ExerciseModel> e4 = new ArrayList<ExerciseModel>();
e4.add(new ExerciseModel(Lang.Squat(), EQUIPMENT_BARBELL, sets_bench3a[i], reps_bench3a[i] + "", percent_bench3a[i] * squat + ""));
//apuliikkeet
e4.add(new ExerciseModel(Lang.Bench(), EQUIPMENT_BARBELL, 3, "10", ""));
e4.add(new ExerciseModel(Lang.LyingTricepsExtension(), EQUIPMENT_EZ_BAR, 3, "10", ""));
e4.add(new ExerciseModel(Lang.BicepCurl(), EQUIPMENT_DUMBBELL, 3, "10", ""));
e4.add(new ExerciseModel(Lang.RearLateralRaise(), EQUIPMENT_DUMBBELL, 3, "12", ""));
e4.add(new ExerciseModel(Lang.Crunches(), EQUIPMENT_NONE, 4, "10", ""));
w4.setExercises(e4);
arrWorkouts.add(w4);
}
routine.setWorkouts(arrWorkouts);
} catch (Exception e) {
Motiver.showException(e);
}
return routine;
}
/**
* Returns "full" powerlifting routine
* @return
*/
protected static RoutineModel getFullBodyRoutine() {
RoutineModel routine = null;
try {
routine = new RoutineModel();
routine.setDays(63);
//sets
final int sets_squat1 = 6; //day 1 squat
final int[] sets_bench1 = new int[] { 6, 6, 6, 6, 5, 4, 3, 2, 1 }; //day 1 bench
final int[] sets_deadlift2 = new int[] { 6, 6, 6, 6, 5, 4, 3, 2, 1 }; //day 2 deadlift
final int[] sets_squat3 = new int[] { 6, 6, 6, 6, 5, 4, 3, 2, 1 }; //day 3 squat
final int sets_bench3 = 6; //day 3 bench
//reps
final int reps_squat1 = 2; //day 1 squat
final int[] reps_bench1 = new int[] { 3, 4, 5, 6, 5, 4, 3, 2, 1 }; //day 1 bench
final int[] reps_deadlift2 = new int[] { 3, 4, 5, 6, 5, 4, 3, 2, 1 }; //day 2 deadlift
final int[] reps_squat3 = new int[] { 3, 4, 5, 6, 5, 4, 3, 2, 1 }; //day 3 squat
final int reps_bench3 = 2; //day 3 bench
//weights
final double percent_squat1 = 0.8; //day 1 squat
final double[] percent_bench1 = new double[] { 0.8, 0.8, 0.8, 0.8, 0.85, 0.9, 0.95, 1, 1.05 }; //day 1 bench
final double[] percent_deadlift2 = new double[] { 0.8, 0.8, 0.8, 0.8, 0.85, 0.9, 0.95, 1, 1.05 }; //day 2 deadlift
final double[] percent_squat3 = new double[] { 0.8, 0.8, 0.8, 0.8, 0.85, 0.9, 0.95, 1, 1.05 }; //day 3 squat
final double percent_bench3 = 0.8; //day 3 bench
final List<WorkoutModel> arrWorkouts = new ArrayList<WorkoutModel>();
//9 weeks
for(int i=0; i < 9; i++) {
//day 1
WorkoutModel w1 = new WorkoutModel();
w1.setDayInRoutine(1 + i * 7);
w1.setName(Lang.SquatBench());
List<ExerciseModel> e1 = new ArrayList<ExerciseModel>();
e1.add(new ExerciseModel(Lang.Squat(), EQUIPMENT_BARBELL, sets_squat1, reps_squat1 + "", percent_squat1 * squat + ""));
e1.add(new ExerciseModel(Lang.Bench(), EQUIPMENT_BARBELL, sets_bench1[i], reps_bench1[i] + "", percent_bench1[i] * bench + ""));
//apuliikkeet
e1.add(new ExerciseModel(Lang.CloseGripBenchPress(), EQUIPMENT_BARBELL, 3, "10", ""));
e1.add(new ExerciseModel(Lang.RearLateralRaise(), EQUIPMENT_DUMBBELL, 3, "15", ""));
e1.add(new ExerciseModel(Lang.Crunches(), EQUIPMENT_NONE, 3, "10", ""));
w1.setExercises(e1);
arrWorkouts.add(w1);
//day 3
WorkoutModel w3 = new WorkoutModel();
w3.setDayInRoutine(3 + i * 7);
w3.setName(Lang.Deadlift());
List<ExerciseModel> e3 = new ArrayList<ExerciseModel>();
e3.add(new ExerciseModel(Lang.Deadlift(), EQUIPMENT_BARBELL, sets_deadlift2[i], reps_deadlift2[i] + "", percent_deadlift2[i] * deadlift + ""));
//apuliikkeet
e3.add(new ExerciseModel(Lang.FrontPulldown(), EQUIPMENT_CABLE, 3, "10", ""));
e3.add(new ExerciseModel(Lang.BicepCurl(), EQUIPMENT_DUMBBELL, 3, "10", ""));
e3.add(new ExerciseModel(Lang.RearLateralRaise(), EQUIPMENT_DUMBBELL, 3, "15", ""));
w3.setExercises(e3);
arrWorkouts.add(w3);
//day 5
WorkoutModel w5 = new WorkoutModel();
w5.setDayInRoutine(5 + i * 7);
w5.setName(Lang.SquatBench());
List<ExerciseModel> e5 = new ArrayList<ExerciseModel>();
e5.add(new ExerciseModel(Lang.Squat(), EQUIPMENT_BARBELL, sets_squat3[i], reps_squat3[i] + "", percent_squat3[i] * squat + ""));
e5.add(new ExerciseModel(Lang.Bench(), EQUIPMENT_BARBELL, sets_bench3, reps_bench3 + "", percent_bench3 * bench + ""));
//apuliikkeet
e5.add(new ExerciseModel(Lang.ShoulderPress(), EQUIPMENT_DUMBBELL, 3, "10", ""));
e5.add(new ExerciseModel(Lang.Flies(), EQUIPMENT_DUMBBELL, 3, "10", ""));
e5.add(new ExerciseModel(Lang.Crunches(), EQUIPMENT_NONE, 3, "10", ""));
w5.setExercises(e5);
arrWorkouts.add(w5);
}
routine.setWorkouts(arrWorkouts);
} catch (Exception e) {
Motiver.showException(e);
}
return routine;
}
/**
* Fullbody routine 2 times a week
* @return
*/
protected static RoutineModel getFullBodyRoutine2Days() {
RoutineModel routine = null;
try {
routine = new RoutineModel();
routine.setDays(28);
//reps
final int[] reps_a = new int[] { 5, 3, 5, 5 };
final int[] reps_b = new int[] { 5, 3, 3, 5 };
final int[] reps_c = new int[] { 5, 3, 1, 5 };
//weights
final double[] percent_a = new double[] { 0.6, 0.65, 0.7, 0.35 };
final double[] percent_b = new double[] { 0.7, 0.70, 0.75, 0.45 };
final double[] percent_c = new double[] { 0.75, 0.80, 0.85, 0.55 };
final List<WorkoutModel> arrWorkouts = new ArrayList<WorkoutModel>();
//4 weeks
for(int i=0; i < 1; i++) {
//day 1
WorkoutModel w1 = new WorkoutModel();
w1.setDayInRoutine(1 + i * 7);
w1.setName(Lang.SquatBench());
List<ExerciseModel> e1 = new ArrayList<ExerciseModel>();
//squat
e1.add(new ExerciseModel(Lang.Squat(), EQUIPMENT_BARBELL, 3, reps_a[i] + "," + reps_b[i] + "," + reps_c[i], (percent_a[i] * squat) + "," + (percent_b[i] * squat) + "," + (percent_c[i] * squat)));
//bench
e1.add(new ExerciseModel(Lang.Bench(), EQUIPMENT_BARBELL, 3, reps_a[i] + "," + reps_b[i] + "," + reps_c[i], (percent_a[i] * bench) + "," + (percent_b[i] * bench) + "," + (percent_c[i] * bench)));
//apuliikkeet
e1.add(new ExerciseModel(Lang.CloseGripBenchPress(), EQUIPMENT_BARBELL, 3, "10", ""));
e1.add(new ExerciseModel(Lang.RearLateralRaise(), EQUIPMENT_DUMBBELL, 3, "15", ""));
e1.add(new ExerciseModel(Lang.Crunches(), EQUIPMENT_NONE, 3, "10", ""));
w1.setExercises(e1);
arrWorkouts.add(w1);
//day 4
WorkoutModel w4 = new WorkoutModel();
w4.setDayInRoutine(4 + i * 7);
w4.setName(Lang.Deadlift());
List<ExerciseModel> e3 = new ArrayList<ExerciseModel>();
//deadlift
e3.add(new ExerciseModel(Lang.Deadlift(), EQUIPMENT_BARBELL, 3, reps_a[i] + "," + reps_b[i] + "," + reps_c[i], (percent_a[i] * deadlift) + "," + (percent_b[i] * deadlift) + "," + (percent_c[i] * deadlift)));
//military
e3.add(new ExerciseModel(Lang.ShoulderPress(), EQUIPMENT_BARBELL, 3, reps_a[i] + "," + reps_b[i] + "," + reps_c[i], (percent_a[i] * military) + "," + (percent_b[i] * military) + "," + (percent_c[i] * military)));
//apuliikkeet
e3.add(new ExerciseModel(Lang.FrontPulldown(), EQUIPMENT_CABLE, 3, "10", ""));
e3.add(new ExerciseModel(Lang.BicepCurl(), EQUIPMENT_DUMBBELL, 3, "10", ""));
e3.add(new ExerciseModel(Lang.RearLateralRaise(), EQUIPMENT_DUMBBELL, 3, "15", ""));
w4.setExercises(e3);
arrWorkouts.add(w4);
}
routine.setWorkouts(arrWorkouts);
} catch (Exception e) {
Motiver.showException(e);
}
return routine;
}
/**
* Fullbody routine 4 times a week
* @return
*/
protected static RoutineModel getFullBodyRoutine4Days() {
RoutineModel routine = null;
try {
routine = new RoutineModel();
routine.setDays(28);
//reps
final int[] reps_a = new int[] { 5, 3, 5, 5 };
final int[] reps_b = new int[] { 5, 3, 3, 5 };
final int[] reps_c = new int[] { 5, 3, 1, 5 };
//weights
final double[] percent_a = new double[] { 0.6, 0.65, 0.7, 0.35 };
final double[] percent_b = new double[] { 0.7, 0.70, 0.75, 0.45 };
final double[] percent_c = new double[] { 0.75, 0.80, 0.85, 0.55 };
final List<WorkoutModel> arrWorkouts = new ArrayList<WorkoutModel>();
//4 weeks
for(int i=0; i < 4; i++) {
//day 1
WorkoutModel w1 = new WorkoutModel();
w1.setDayInRoutine(1 + i * 7);
w1.setName(Lang.Military());
List<ExerciseModel> e1 = new ArrayList<ExerciseModel>();
//military
e1.add(new ExerciseModel(Lang.ShoulderPress(), EQUIPMENT_BARBELL, 3, reps_a[i] + "," + reps_b[i] + "," + reps_c[i], (percent_a[i] * military) + "," + (percent_b[i] * military) + "," + (percent_c[i] * military)));
//apuliikkeet
e1.add(new ExerciseModel(Lang.FrontPulldown(), EQUIPMENT_CABLE, 3, "10", ""));
e1.add(new ExerciseModel(Lang.RearLateralRaise(), EQUIPMENT_DUMBBELL, 3, "15", ""));
w1.setExercises(e1);
arrWorkouts.add(w1);
//day 2
WorkoutModel w2 = new WorkoutModel();
w2.setDayInRoutine(2 + i * 7);
w2.setName(Lang.Deadlift());
List<ExerciseModel> e2 = new ArrayList<ExerciseModel>();
//deadlift
e2.add(new ExerciseModel(Lang.Deadlift(), EQUIPMENT_BARBELL, 3, reps_a[i] + "," + reps_b[i] + "," + reps_c[i], (percent_a[i] * deadlift) + "," + (percent_b[i] * deadlift) + "," + (percent_c[i] * deadlift)));
//apuliikkeet
e2.add(new ExerciseModel(Lang.FrontPulldown(), EQUIPMENT_CABLE, 3, "10", ""));
e2.add(new ExerciseModel(Lang.BicepCurl(), EQUIPMENT_DUMBBELL, 3, "10", ""));
w2.setExercises(e2);
arrWorkouts.add(w2);
//day 4
WorkoutModel w4 = new WorkoutModel();
w4.setDayInRoutine(4 + i * 7);
w4.setName(Lang.Squat());
List<ExerciseModel> e3 = new ArrayList<ExerciseModel>();
//squat
e3.add(new ExerciseModel(Lang.Squat(), EQUIPMENT_BARBELL, 3, reps_a[i] + "," + reps_b[i] + "," + reps_c[i], (percent_a[i] * squat) + "," + (percent_b[i] * squat) + "," + (percent_c[i] * squat)));
//apuliikkeet
e3.add(new ExerciseModel(Lang.CloseGripBenchPress(), EQUIPMENT_BARBELL, 3, "10", ""));
e3.add(new ExerciseModel(Lang.RearLateralRaise(), EQUIPMENT_DUMBBELL, 3, "15", ""));
w4.setExercises(e3);
arrWorkouts.add(w4);
//day 5
WorkoutModel w5 = new WorkoutModel();
w5.setDayInRoutine(5 + i * 7);
w5.setName(Lang.Bench());
List<ExerciseModel> e5 = new ArrayList<ExerciseModel>();
//bench
e5.add(new ExerciseModel(Lang.Bench(), EQUIPMENT_BARBELL, 3, reps_a[i] + "," + reps_b[i] + "," + reps_c[i], (percent_a[i] * bench) + "," + (percent_b[i] * bench) + "," + (percent_c[i] * bench)));
//apuliikkeet
e5.add(new ExerciseModel(Lang.RearLateralRaise(), EQUIPMENT_DUMBBELL, 3, "15", ""));
e5.add(new ExerciseModel(Lang.Crunches(), EQUIPMENT_NONE, 3, "10", ""));
w5.setExercises(e5);
arrWorkouts.add(w5);
}
routine.setWorkouts(arrWorkouts);
} catch (Exception e) {
Motiver.showException(e);
}
return routine;
}
/**
* Returns bench routine (3 times a week)
* @return
*/
protected static RoutineModel getSquatRoutine() {
RoutineModel routine = null;
try {
routine = new RoutineModel();
routine.setDays(84);
//sets
final int sets_bench1a = 1; //day 1 bench
final int[] sets_bench1b = new int[] { 3, 5, 5, 5, 3, 5, 5, 5, 3, 5, 5, 5 }; //day 1 bench
final int[] sets_bench3a = new int[] { 2, 8, 2, 8, 2, 8, 2, 8, 2, 8, 2, 8 }; //day 3 bench
//reps
final int reps_bench1a = 1; //day 1 bench
final int[] reps_bench1b = new int[] { 5, 3, 3, 3, 5, 3, 3, 3, 5, 3, 3, 3 }; //day 1 bench
final int[] reps_bench3a = new int[] { 8, 3, 8, 3, 8, 3, 8, 3, 8, 3, 8, 3 }; //day 3 bench
//weights
final double[] percent_bench1a = new double[] { 0.9, 0.925, 0.95, 0.975, 0.925, 0.95, 0.975, 1, 0.95, 0.975, 1, 1.025 }; //day 1 bench
final double[] percent_bench1b = new double[] { 0.8, 0.825, 0.85, 0.875, 0.825, 0.85, 0.875, 0.9, 0.825, 0.85, 875, 0.9 }; //day 1 bench
final double[] percent_bench3a = new double[] { 0.65, 0.6, 0.675, 0.60, 0.7, 0.6, 0.725, 0.6, 0.75, 0.6, 0.775, 0.6 }; //day 1 bench
final List<WorkoutModel> arrWorkouts = new ArrayList<WorkoutModel>();
//12 weeks
for(int i=0; i < 12; i++) {
//day 1
WorkoutModel w1 = new WorkoutModel();
w1.setDayInRoutine(1 + i * 7);
w1.setName(Lang.Squat());
List<ExerciseModel> e1 = new ArrayList<ExerciseModel>();
e1.add(new ExerciseModel(Lang.Squat(), EQUIPMENT_BARBELL, sets_bench1a, reps_bench1a + "", percent_bench1a[i] * squat + ""));
e1.add(new ExerciseModel(Lang.Squat(), EQUIPMENT_BARBELL, sets_bench1b[i], reps_bench1b[i] + "", percent_bench1b[i] * squat + ""));
//apuliikkeet
e1.add(new ExerciseModel(Lang.Bench(), EQUIPMENT_BARBELL, 3, "6", ""));
e1.add(new ExerciseModel(Lang.FrontPulldown(), EQUIPMENT_CABLE, 3, "8", ""));
w1.setExercises(e1);
arrWorkouts.add(w1);
//day 3
WorkoutModel w3 = new WorkoutModel();
w3.setDayInRoutine(3 + i * 7);
w3.setName(Lang.Deadlift());
List<ExerciseModel> e3 = new ArrayList<ExerciseModel>();
//apuliikkeet
e3.add(new ExerciseModel(Lang.Deadlift(), EQUIPMENT_BARBELL, 5, "5", ""));
e3.add(new ExerciseModel(Lang.FrontPulldown(), EQUIPMENT_CABLE, 4, "8", ""));
e3.add(new ExerciseModel(Lang.BicepCurl(), EQUIPMENT_DUMBBELL, 3, "10", ""));
e3.add(new ExerciseModel(Lang.Crunches(), EQUIPMENT_DUMBBELL, 4, "10", ""));
w3.setExercises(e3);
arrWorkouts.add(w3);
//day 5
WorkoutModel w5 = new WorkoutModel();
w5.setDayInRoutine(5 + i * 7);
w5.setName(Lang.Squat());
List<ExerciseModel> e5 = new ArrayList<ExerciseModel>();
e5.add(new ExerciseModel(Lang.Squat(), EQUIPMENT_BARBELL, sets_bench3a[i], reps_bench3a[i] + "", percent_bench3a[i] * squat + ""));
//apuliikkeet
e5.add(new ExerciseModel(Lang.StraightLegDeadlift(), EQUIPMENT_BARBELL, 3, "5", ""));
e5.add(new ExerciseModel(Lang.LyingTricepsExtension(), EQUIPMENT_EZ_BAR, 3, "10", ""));
e5.add(new ExerciseModel(Lang.RearLateralRaise(), EQUIPMENT_DUMBBELL, 3, "12", ""));
e5.add(new ExerciseModel(Lang.Crunches(), EQUIPMENT_NONE, 4, "10", ""));
w5.setExercises(e5);
arrWorkouts.add(w5);
}
routine.setWorkouts(arrWorkouts);
} catch (Exception e) {
Motiver.showException(e);
}
return routine;
}
/**
* Returns bench routine (3 times a week)
* @return
*/
protected static RoutineModel getSquatRoutine2Days() {
RoutineModel routine = null;
try {
routine = new RoutineModel();
routine.setDays(84);
//sets
final int sets_bench1a = 1; //day 1 bench
final int[] sets_bench1b = new int[] { 3, 5, 5, 5, 3, 5, 5, 5, 3, 5, 5, 5 }; //day 1 bench
final int[] sets_bench3a = new int[] { 2, 8, 2, 8, 2, 8, 2, 8, 2, 8, 2, 8 }; //day 3 bench
//reps
final int reps_bench1a = 1; //day 1 bench
final int[] reps_bench1b = new int[] { 5, 3, 3, 3, 5, 3, 3, 3, 5, 3, 3, 3 }; //day 1 bench
final int[] reps_bench3a = new int[] { 8, 3, 8, 3, 8, 3, 8, 3, 8, 3, 8, 3 }; //day 3 bench
//weights
final double[] percent_bench1a = new double[] { 0.9, 0.925, 0.95, 0.975, 0.925, 0.95, 0.975, 1, 0.95, 0.975, 1, 1.025 }; //day 1 bench
final double[] percent_bench1b = new double[] { 0.8, 0.825, 0.85, 0.875, 0.825, 0.85, 0.875, 0.9, 0.825, 0.85, 875, 0.9 }; //day 1 bench
final double[] percent_bench3a = new double[] { 0.65, 0.6, 0.675, 0.60, 0.7, 0.6, 0.725, 0.6, 0.75, 0.6, 0.775, 0.6 }; //day 1 bench
final List<WorkoutModel> arrWorkouts = new ArrayList<WorkoutModel>();
//12 weeks
for(int i=0; i < 12; i++) {
//day 1
WorkoutModel w1 = new WorkoutModel();
w1.setDayInRoutine(1 + i * 7);
w1.setName(Lang.Squat());
List<ExerciseModel> e1 = new ArrayList<ExerciseModel>();
e1.add(new ExerciseModel(Lang.Squat(), EQUIPMENT_BARBELL, sets_bench1a, reps_bench1a + "", percent_bench1a[i] * squat + ""));
e1.add(new ExerciseModel(Lang.Squat(), EQUIPMENT_BARBELL, sets_bench1b[i], reps_bench1b[i] + "", percent_bench1b[i] * squat + ""));
//apuliikkeet
e1.add(new ExerciseModel(Lang.Bench(), EQUIPMENT_BARBELL, 3, "6", ""));
e1.add(new ExerciseModel(Lang.BentOverRow(), EQUIPMENT_BARBELL, 4, "8", ""));
e1.add(new ExerciseModel(Lang.FrontPulldown(), EQUIPMENT_CABLE, 3, "8", ""));
w1.setExercises(e1);
arrWorkouts.add(w1);
//day 4
WorkoutModel w4 = new WorkoutModel();
w4.setDayInRoutine(4 + i * 7);
w4.setName(Lang.Squat());
List<ExerciseModel> e5 = new ArrayList<ExerciseModel>();
e5.add(new ExerciseModel(Lang.Squat(), EQUIPMENT_BARBELL, sets_bench3a[i], reps_bench3a[i] + "", percent_bench3a[i] * squat + ""));
//apuliikkeet
e5.add(new ExerciseModel(Lang.StraightLegDeadlift(), EQUIPMENT_BARBELL, 4, "5", ""));
e5.add(new ExerciseModel(Lang.LyingTricepsExtension(), EQUIPMENT_EZ_BAR, 3, "10", ""));
e5.add(new ExerciseModel(Lang.BicepCurl(), EQUIPMENT_DUMBBELL, 3, "10", ""));
e5.add(new ExerciseModel(Lang.RearLateralRaise(), EQUIPMENT_DUMBBELL, 3, "12", ""));
e5.add(new ExerciseModel(Lang.Crunches(), EQUIPMENT_NONE, 4, "10", ""));
w4.setExercises(e5);
arrWorkouts.add(w4);
}
routine.setWorkouts(arrWorkouts);
} catch (Exception e) {
Motiver.showException(e);
}
return routine;
}
}