Saturday - Back & Biceps Workout<\/title>\r\n <link href=\"https:\/\/fonts.googleapis.com\/css2?family=Montserrat:wght@700;400&display=swap\" rel=\"stylesheet\" \/>\r\n <style>\r\n body {\r\n font-family: 'Montserrat', Arial, sans-serif;\r\n background: #f6f6f6;\r\n margin: 0;\r\n }\r\n .back-link-container {\r\n margin: 24px 0 0 22px;\r\n }\r\n .back-link-container a {\r\n color: #2366d1;\r\n font-size: 1.2rem;\r\n font-weight: 600;\r\n text-decoration: none;\r\n }\r\n .container {\r\n max-width: 1100px;\r\n margin: 0 auto;\r\n padding: 16px 16px 32px 16px;\r\n }\r\n h1 {\r\n font-size: 2.5rem;\r\n font-weight: 700;\r\n color: #222c3c;\r\n margin-bottom: 5px;\r\n letter-spacing: -1px;\r\n text-align: center;\r\n }\r\n p.subtitle {\r\n font-size: 1.08rem;\r\n color: #667;\r\n margin-bottom: 26px;\r\n text-align: center;\r\n }\r\n .cards-grid {\r\n display: grid;\r\n grid-template-columns: repeat(auto-fit, minmax(300px, 1fr));\r\n gap: 32px 25px;\r\n margin-top: 15px;\r\n }\r\n .exercise-card {\r\n background: #fff;\r\n border-radius: 16px;\r\n box-shadow: 0 1.5px 10px 0 rgba(61,70,125,0.18);\r\n padding: 0 0 14px 0;\r\n overflow: hidden;\r\n cursor: pointer;\r\n transition: box-shadow 0.13s;\r\n display: flex;\r\n flex-direction: column;\r\n border: none;\r\n }\r\n .exercise-card:hover {\r\n box-shadow: 0 9px 34px #1976d208;\r\n transform: translateY(-3px) scale(1.02);\r\n }\r\n .card-img {\r\n width: 100%;\r\n height: 185px;\r\n object-fit: cover;\r\n background: #eee;\r\n margin-bottom: 0;\r\n }\r\n .card-content {\r\n padding: 15px 20px 5px 20px;\r\n display: flex;\r\n flex-direction: column;\r\n }\r\n .card-title {\r\n font-size: 1.18rem;\r\n font-weight: 700;\r\n color: #263554;\r\n margin-bottom: 5px;\r\n }\r\n .card-sub {\r\n font-size: 1.02rem;\r\n color: #868c9b;\r\n margin-bottom: 5px;\r\n }\r\n .card-detail {\r\n font-size: 0.99rem;\r\n color: #333;\r\n margin-bottom: 8px;\r\n font-weight: 500;\r\n }\r\n .card-play {\r\n margin-left: auto;\r\n background: none;\r\n border: none;\r\n color: #1976d2;\r\n font-size: 1.7rem;\r\n margin-top: 9px;\r\n cursor: pointer;\r\n }\r\n #videoPopup {\r\n display: none;\r\n position: fixed;\r\n z-index: 1001;\r\n left: 0; top: 0; width: 100vw; height: 100vh;\r\n background: rgba(30,40,65,0.48);\r\n align-items: center; justify-content: center;\r\n }\r\n #videoPopup .popup-content {\r\n background: #fff;\r\n padding: 16px;\r\n border-radius: 13px;\r\n box-shadow: 0 10px 44px #26355426;\r\n display: flex; flex-direction: column; align-items: center;\r\n position: relative;\r\n max-width: 560px;\r\n width: 90vw;\r\n }\r\n #videoPopup .close-btn {\r\n position: absolute;\r\n top: 11px; right: 15px;\r\n background: #e53935;\r\n color: #fff;\r\n border: none;\r\n border-radius: 60px;\r\n font-size: 1.1rem;\r\n width: 30px;\r\n height: 30px;\r\n cursor: pointer;\r\n }\r\n #videoPopup iframe {\r\n max-width: 500px;\r\n width: 100%;\r\n height: 280px;\r\n border-radius: 10px;\r\n margin-top: 10px;\r\n }\r\n @media (max-width:600px) {\r\n .cards-grid {\r\n grid-template-columns: 1fr;\r\n }\r\n #videoPopup .popup-content {\r\n max-width: 99vw;\r\n }\r\n }\r\n <\/style>\r\n<\/head>\r\n<body>\r\n <div class=\"back-link-container\">\r\n <a href=\"https:\/\/marvelfitnness.in\/gym\/\">← Back to Categories<\/a>\r\n <\/div>\r\n <div class=\"container\">\r\n <h1>Saturday - Back & Biceps Workout<\/h1>\r\n <p class=\"subtitle\">Tap any exercise to see the demonstration<\/p>\r\n <div class=\"cards-grid\">\r\n \r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/9c2ckZACErE?si=u8w1JIDMSUef9bLd\">\r\n <img decoding=\"async\" src=\"https:\/\/i.ytimg.com\/vi\/SALxEARiMkw\/hq720.jpg?sqp=-oaymwEhCK4FEIIDSFryq4qpAxMIARUAAAAAGAElAADIQj0AgKJD&rs=AOn4CLD-i6qsg9BvvLHlOJzbPloQiYozFw\" alt=\"Lat Pull Down\" class=\"card-img\" \/>\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Lat Pull Down<\/div>\r\n <div class=\"card-sub\">Back & Biceps<\/div>\r\n <div class=\"card-detail\">3-4 sets \u00d7 8-15 reps<\/div>\r\n <span class=\"card-play\">▶<\/span>\r\n <\/div>\r\n <\/div>\r\n \r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/Gv_SmIQo794?si=lbirg88M1gmY72hB\">\r\n <img decoding=\"async\" src=\"https:\/\/i.ytimg.com\/vi\/7o2oolbmzeI\/maxresdefault.jpg\" alt=\"Seated Row\" class=\"card-img\" \/>\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Seated Row<\/div>\r\n <div class=\"card-sub\">Back & Biceps<\/div>\r\n <div class=\"card-detail\">3-4 sets \u00d7 8-15 reps<\/div>\r\n <span class=\"card-play\">▶<\/span>\r\n <\/div>\r\n <\/div>\r\n\r\n<div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/6mnJ3ZpHWpE?si=e9UkAVwrbmq1APEn\">\r\n <img decoding=\"async\" src=\"https:\/\/i.ytimg.com\/vi\/roCP6wCXPqo\/maxresdefault.jpg\" alt=\"One Arm Dumbbell Row\" class=\"card-img\" \/>\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">One Arm Dumbbell Row<\/div>\r\n <div class=\"card-sub\">Back & Biceps<\/div>\r\n <div class=\"card-detail\">3-4 sets \u00d7 8-15 reps<\/div>\r\n <span class=\"card-play\">\u25b6<\/span>\r\n <\/div>\r\n<\/div>\r\n\r\n \r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/jQjWlIwG4sI?si=S_5tT7vrTJBubUYh\">\r\n <img decoding=\"async\" src=\"https:\/\/i.ytimg.com\/vi\/FK4rHfWKEac\/maxresdefault.jpg\" alt=\"Pull Over Dumbbell\" class=\"card-img\" \/>\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Pull Over Dumbbell<\/div>\r\n <div class=\"card-sub\">Back & Biceps<\/div>\r\n <div class=\"card-detail\">3-4 sets \u00d7 8-15 reps<\/div>\r\n <span class=\"card-play\">▶<\/span>\r\n <\/div>\r\n <\/div>\r\n \r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/bn4DSTOee0c?si=C0Nr-lJ1rS37wOjm\">\r\n <img decoding=\"async\" src=\"https:\/\/encrypted-tbn0.gstatic.com\/images?q=tbn:ANd9GcSW7YDZxFcECFfxscSnJW5fQh9W9jt9_inI3g&s\" alt=\"Barbell Curl\" class=\"card-img\" \/>\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Barbell Curl<\/div>\r\n <div class=\"card-sub\">Biceps<\/div>\r\n <div class=\"card-detail\">3-4 sets \u00d7 8-15 reps<\/div>\r\n <span class=\"card-play\">▶<\/span>\r\n <\/div>\r\n <\/div>\r\n \r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/VfBnzGgu6as?si=CJqf8kRd5Mp25cid\">\r\n <img decoding=\"async\" src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0618\/9462\/3460\/articles\/pc_d32d967a-ee41-4b98-87ec-700ff079b0f0.jpg?v=1753097583\" alt=\"Preacher Curl\" class=\"card-img\" \/>\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Preacher Curl<\/div>\r\n <div class=\"card-sub\">Biceps<\/div>\r\n <div class=\"card-detail\">3-4 sets \u00d7 8-15 reps<\/div>\r\n <span class=\"card-play\">▶<\/span>\r\n <\/div>\r\n <\/div>\r\n \r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/cjrdVNXZ-5w?si=yfMLKCM29q1K0maO\">\r\n <img decoding=\"async\" src=\"https:\/\/encrypted-tbn0.gstatic.com\/images?q=tbn:ANd9GcSPtV3AYwLYao8_2HJIGQbDXThLboJAIYhz4g&s\" alt=\"Incline Hammer Curl\" class=\"card-img\" \/>\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Incline Hammer Curl<\/div>\r\n <div class=\"card-sub\">Biceps<\/div>\r\n <div class=\"card-detail\">3-4 sets \u00d7 8-15 reps<\/div>\r\n <span class=\"card-play\">▶<\/span>\r\n <\/div>\r\n <\/div>\r\n \r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/9ceFn3bH5ls?si=gKHmxFp_52pjjb0N\">\r\n <img decoding=\"async\" src=\"https:\/\/i0.wp.com\/bonvecstrength.com\/wp-content\/uploads\/2014\/03\/back-extension11.jpg\" alt=\"Back Extension\" class=\"card-img\" \/>\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Back Extension<\/div>\r\n <div class=\"card-sub\">Back & Biceps<\/div>\r\n <div class=\"card-detail\">3-4 sets \u00d7 8-15 reps<\/div>\r\n <span class=\"card-play\">▶<\/span>\r\n <\/div>\r\n <\/div>\r\n <\/div>\r\n <\/div>\r\n <div id=\"videoPopup\">\r\n <div class=\"popup-content\">\r\n <button class=\"close-btn\" onclick=\"closePopup()\">\u00d7<\/button>\r\n <iframe id=\"popupFrame\" src=\"\" frameborder=\"0\" allowfullscreen autoplay><\/iframe>\r\n <\/div>\r\n <\/div>\r\n\r\n <script>\r\n document.querySelectorAll('.exercise-card').forEach(function(card){\r\n card.addEventListener('click', function(){\r\n var videoUrl = card.getAttribute('data-video');\r\n document.getElementById('popupFrame').src = videoUrl;\r\n document.getElementById('videoPopup').style.display = 'flex';\r\n });\r\n });\r\n function closePopup(){\r\n document.getElementById('videoPopup').style.display = 'none';\r\n document.getElementById('popupFrame').src = \"\";\r\n }\r\n document.getElementById('videoPopup').addEventListener('click', function(e){\r\n if(e.target === this){ closePopup(); }\r\n });\r\n <\/script>\r\n<\/body>\r\n<\/html>\r\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Saturday – Back & Biceps Workout ← Back to Categories Saturday – Back & Biceps Workout Tap any exercise to see the demonstration Lat Pull Down Back & Biceps 3-4 sets \u00d7 8-15 reps ▶ Seated Row Back & Biceps 3-4 sets \u00d7 8-15 reps ▶ One Arm Dumbbell Row Back & Biceps 3-4 sets […]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"elementor_header_footer","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"class_list":["post-164","page","type-page","status-publish","hentry"],"jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/pages\/164","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/comments?post=164"}],"version-history":[{"count":10,"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/pages\/164\/revisions"}],"predecessor-version":[{"id":1199,"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/pages\/164\/revisions\/1199"}],"wp:attachment":[{"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/media?parent=164"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}

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\n\t\t\t\t\t\r\n\r\n\r\n \r\n Saturday - Back & Biceps Workout<\/title>\r\n <link href=\"https:\/\/fonts.googleapis.com\/css2?family=Montserrat:wght@700;400&display=swap\" rel=\"stylesheet\" \/>\r\n <style>\r\n body {\r\n font-family: 'Montserrat', Arial, sans-serif;\r\n background: #f6f6f6;\r\n margin: 0;\r\n }\r\n .back-link-container {\r\n margin: 24px 0 0 22px;\r\n }\r\n .back-link-container a {\r\n color: #2366d1;\r\n font-size: 1.2rem;\r\n font-weight: 600;\r\n text-decoration: none;\r\n }\r\n .container {\r\n max-width: 1100px;\r\n margin: 0 auto;\r\n padding: 16px 16px 32px 16px;\r\n }\r\n h1 {\r\n font-size: 2.5rem;\r\n font-weight: 700;\r\n color: #222c3c;\r\n margin-bottom: 5px;\r\n letter-spacing: -1px;\r\n text-align: center;\r\n }\r\n p.subtitle {\r\n font-size: 1.08rem;\r\n color: #667;\r\n margin-bottom: 26px;\r\n text-align: center;\r\n }\r\n .cards-grid {\r\n display: grid;\r\n grid-template-columns: repeat(auto-fit, minmax(300px, 1fr));\r\n gap: 32px 25px;\r\n margin-top: 15px;\r\n }\r\n .exercise-card {\r\n background: #fff;\r\n border-radius: 16px;\r\n box-shadow: 0 1.5px 10px 0 rgba(61,70,125,0.18);\r\n padding: 0 0 14px 0;\r\n overflow: hidden;\r\n cursor: pointer;\r\n transition: box-shadow 0.13s;\r\n display: flex;\r\n flex-direction: column;\r\n border: none;\r\n }\r\n .exercise-card:hover {\r\n box-shadow: 0 9px 34px #1976d208;\r\n transform: translateY(-3px) scale(1.02);\r\n }\r\n .card-img {\r\n width: 100%;\r\n height: 185px;\r\n object-fit: cover;\r\n background: #eee;\r\n margin-bottom: 0;\r\n }\r\n .card-content {\r\n padding: 15px 20px 5px 20px;\r\n display: flex;\r\n flex-direction: column;\r\n }\r\n .card-title {\r\n font-size: 1.18rem;\r\n font-weight: 700;\r\n color: #263554;\r\n margin-bottom: 5px;\r\n }\r\n .card-sub {\r\n font-size: 1.02rem;\r\n color: #868c9b;\r\n margin-bottom: 5px;\r\n }\r\n .card-detail {\r\n font-size: 0.99rem;\r\n color: #333;\r\n margin-bottom: 8px;\r\n font-weight: 500;\r\n }\r\n .card-play {\r\n margin-left: auto;\r\n background: none;\r\n border: none;\r\n color: #1976d2;\r\n font-size: 1.7rem;\r\n margin-top: 9px;\r\n cursor: pointer;\r\n }\r\n #videoPopup {\r\n display: none;\r\n position: fixed;\r\n z-index: 1001;\r\n left: 0; top: 0; width: 100vw; height: 100vh;\r\n background: rgba(30,40,65,0.48);\r\n align-items: center; justify-content: center;\r\n }\r\n #videoPopup .popup-content {\r\n background: #fff;\r\n padding: 16px;\r\n border-radius: 13px;\r\n box-shadow: 0 10px 44px #26355426;\r\n display: flex; flex-direction: column; align-items: center;\r\n position: relative;\r\n max-width: 560px;\r\n width: 90vw;\r\n }\r\n #videoPopup .close-btn {\r\n position: absolute;\r\n top: 11px; right: 15px;\r\n background: #e53935;\r\n color: #fff;\r\n border: none;\r\n border-radius: 60px;\r\n font-size: 1.1rem;\r\n width: 30px;\r\n height: 30px;\r\n cursor: pointer;\r\n }\r\n #videoPopup iframe {\r\n max-width: 500px;\r\n width: 100%;\r\n height: 280px;\r\n border-radius: 10px;\r\n margin-top: 10px;\r\n }\r\n @media (max-width:600px) {\r\n .cards-grid {\r\n grid-template-columns: 1fr;\r\n }\r\n #videoPopup .popup-content {\r\n max-width: 99vw;\r\n }\r\n }\r\n <\/style>\r\n<\/head>\r\n<body>\r\n <div class=\"back-link-container\">\r\n <a href=\"https:\/\/marvelfitnness.in\/gym\/\">← Back to Categories<\/a>\r\n <\/div>\r\n <div class=\"container\">\r\n <h1>Saturday - Back & Biceps Workout<\/h1>\r\n <p class=\"subtitle\">Tap any exercise to see the demonstration<\/p>\r\n <div class=\"cards-grid\">\r\n \r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/9c2ckZACErE?si=u8w1JIDMSUef9bLd\">\r\n <img decoding=\"async\" src=\"https:\/\/i.ytimg.com\/vi\/SALxEARiMkw\/hq720.jpg?sqp=-oaymwEhCK4FEIIDSFryq4qpAxMIARUAAAAAGAElAADIQj0AgKJD&rs=AOn4CLD-i6qsg9BvvLHlOJzbPloQiYozFw\" alt=\"Lat Pull Down\" class=\"card-img\" \/>\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Lat Pull Down<\/div>\r\n <div class=\"card-sub\">Back & Biceps<\/div>\r\n <div class=\"card-detail\">3-4 sets \u00d7 8-15 reps<\/div>\r\n <span class=\"card-play\">▶<\/span>\r\n <\/div>\r\n <\/div>\r\n \r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/Gv_SmIQo794?si=lbirg88M1gmY72hB\">\r\n <img decoding=\"async\" src=\"https:\/\/i.ytimg.com\/vi\/7o2oolbmzeI\/maxresdefault.jpg\" alt=\"Seated Row\" class=\"card-img\" \/>\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Seated Row<\/div>\r\n <div class=\"card-sub\">Back & Biceps<\/div>\r\n <div class=\"card-detail\">3-4 sets \u00d7 8-15 reps<\/div>\r\n <span class=\"card-play\">▶<\/span>\r\n <\/div>\r\n <\/div>\r\n\r\n<div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/6mnJ3ZpHWpE?si=e9UkAVwrbmq1APEn\">\r\n <img decoding=\"async\" src=\"https:\/\/i.ytimg.com\/vi\/roCP6wCXPqo\/maxresdefault.jpg\" alt=\"One Arm Dumbbell Row\" class=\"card-img\" \/>\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">One Arm Dumbbell Row<\/div>\r\n <div class=\"card-sub\">Back & Biceps<\/div>\r\n <div class=\"card-detail\">3-4 sets \u00d7 8-15 reps<\/div>\r\n <span class=\"card-play\">\u25b6<\/span>\r\n <\/div>\r\n<\/div>\r\n\r\n \r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/jQjWlIwG4sI?si=S_5tT7vrTJBubUYh\">\r\n <img decoding=\"async\" src=\"https:\/\/i.ytimg.com\/vi\/FK4rHfWKEac\/maxresdefault.jpg\" alt=\"Pull Over Dumbbell\" class=\"card-img\" \/>\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Pull Over Dumbbell<\/div>\r\n <div class=\"card-sub\">Back & Biceps<\/div>\r\n <div class=\"card-detail\">3-4 sets \u00d7 8-15 reps<\/div>\r\n <span class=\"card-play\">▶<\/span>\r\n <\/div>\r\n <\/div>\r\n \r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/bn4DSTOee0c?si=C0Nr-lJ1rS37wOjm\">\r\n <img decoding=\"async\" src=\"https:\/\/encrypted-tbn0.gstatic.com\/images?q=tbn:ANd9GcSW7YDZxFcECFfxscSnJW5fQh9W9jt9_inI3g&s\" alt=\"Barbell Curl\" class=\"card-img\" \/>\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Barbell Curl<\/div>\r\n <div class=\"card-sub\">Biceps<\/div>\r\n <div class=\"card-detail\">3-4 sets \u00d7 8-15 reps<\/div>\r\n <span class=\"card-play\">▶<\/span>\r\n <\/div>\r\n <\/div>\r\n \r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/VfBnzGgu6as?si=CJqf8kRd5Mp25cid\">\r\n <img decoding=\"async\" src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0618\/9462\/3460\/articles\/pc_d32d967a-ee41-4b98-87ec-700ff079b0f0.jpg?v=1753097583\" alt=\"Preacher Curl\" class=\"card-img\" \/>\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Preacher Curl<\/div>\r\n <div class=\"card-sub\">Biceps<\/div>\r\n <div class=\"card-detail\">3-4 sets \u00d7 8-15 reps<\/div>\r\n <span class=\"card-play\">▶<\/span>\r\n <\/div>\r\n <\/div>\r\n \r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/cjrdVNXZ-5w?si=yfMLKCM29q1K0maO\">\r\n <img decoding=\"async\" src=\"https:\/\/encrypted-tbn0.gstatic.com\/images?q=tbn:ANd9GcSPtV3AYwLYao8_2HJIGQbDXThLboJAIYhz4g&s\" alt=\"Incline Hammer Curl\" class=\"card-img\" \/>\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Incline Hammer Curl<\/div>\r\n <div class=\"card-sub\">Biceps<\/div>\r\n <div class=\"card-detail\">3-4 sets \u00d7 8-15 reps<\/div>\r\n <span class=\"card-play\">▶<\/span>\r\n <\/div>\r\n <\/div>\r\n \r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/9ceFn3bH5ls?si=gKHmxFp_52pjjb0N\">\r\n <img decoding=\"async\" src=\"https:\/\/i0.wp.com\/bonvecstrength.com\/wp-content\/uploads\/2014\/03\/back-extension11.jpg\" alt=\"Back Extension\" class=\"card-img\" \/>\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Back Extension<\/div>\r\n <div class=\"card-sub\">Back & Biceps<\/div>\r\n <div class=\"card-detail\">3-4 sets \u00d7 8-15 reps<\/div>\r\n <span class=\"card-play\">▶<\/span>\r\n <\/div>\r\n <\/div>\r\n <\/div>\r\n <\/div>\r\n <div id=\"videoPopup\">\r\n <div class=\"popup-content\">\r\n <button class=\"close-btn\" onclick=\"closePopup()\">\u00d7<\/button>\r\n <iframe id=\"popupFrame\" src=\"\" frameborder=\"0\" allowfullscreen autoplay><\/iframe>\r\n <\/div>\r\n <\/div>\r\n\r\n <script>\r\n document.querySelectorAll('.exercise-card').forEach(function(card){\r\n card.addEventListener('click', function(){\r\n var videoUrl = card.getAttribute('data-video');\r\n document.getElementById('popupFrame').src = videoUrl;\r\n document.getElementById('videoPopup').style.display = 'flex';\r\n });\r\n });\r\n function closePopup(){\r\n document.getElementById('videoPopup').style.display = 'none';\r\n document.getElementById('popupFrame').src = \"\";\r\n }\r\n document.getElementById('videoPopup').addEventListener('click', function(e){\r\n if(e.target === this){ closePopup(); }\r\n });\r\n <\/script>\r\n<\/body>\r\n<\/html>\r\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Saturday – Back & Biceps Workout ← Back to Categories Saturday – Back & Biceps Workout Tap any exercise to see the demonstration Lat Pull Down Back & Biceps 3-4 sets \u00d7 8-15 reps ▶ Seated Row Back & Biceps 3-4 sets \u00d7 8-15 reps ▶ One Arm Dumbbell Row Back & Biceps 3-4 sets […]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"elementor_header_footer","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"class_list":["post-164","page","type-page","status-publish","hentry"],"jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/pages\/164","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/comments?post=164"}],"version-history":[{"count":10,"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/pages\/164\/revisions"}],"predecessor-version":[{"id":1199,"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/pages\/164\/revisions\/1199"}],"wp:attachment":[{"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/media?parent=164"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}