GAINING PHASE 1 - GIANT BATTLE (Upper Body)<\/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: 2.15rem;\r\n font-weight: 800;\r\n color: #222c3c;\r\n text-align: center;\r\n margin-bottom: 4px;\r\n letter-spacing: -0.5px;\r\n }\r\n p.subtitle {\r\n font-size: 1.1rem;\r\n color: #667;\r\n text-align: center;\r\n margin-bottom: 26px;\r\n font-weight: 500;\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: 1.16rem;\r\n font-weight: 700;\r\n color: #263554;\r\n margin-bottom: 4px;\r\n }\r\n .card-detail {\r\n font-size: 0.99rem;\r\n color: #444;\r\n margin-bottom: 3px;\r\n font-weight: 500;\r\n }\r\n .card-rest {\r\n font-size: 0.97rem;\r\n color: #888;\r\n margin-bottom: 7px;\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 { grid-template-columns: 1fr; }\r\n #videoPopup .popup-content { max-width: 99vw; }\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>DAY 1 GAINING PHASE 1<\/h1>\r\n <p class=\"subtitle\">GIANT BATTLE \u2013 DAY 1 (Upper Body)<\/p>\r\n <div class=\"cards-grid\">\r\n \r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/h0l3_UT22VQ?si=Gtg3tkNfSdUTupkG\">\r\n <img decoding=\"async\" src=\"data:image\/jpeg;base64,\/9j\/4AAQSkZJRgABAQAAAQABAAD\/2wCEAAkGBxMSEhUTExIVFRUXFhcYFxcXFxcdGBcXFxUXFxcXFxcYHiggGB0lHRUVITEhJSkrLi4uGB8zODMtNygtLisBCgoKDg0OGhAQGi0lHyUwLS0tLS0uLS0tLS0tLS0tLS0tLS0tLS0tLS0tLS0rLS0tLS0vLS0tLS0tLS0tLSstLf\/AABEIALEBHAMBIgACEQEDEQH\/xAAbAAABBQEBAAAAAAAAAAAAAAAFAAECAwQGB\/\/EAEAQAAEDAQYCBwUFBwQDAQAAAAEAAhEDBAUSITFBUWEGEyJxgZGhMkKxwdEUM1Jy8CNDYoKisuEVFpLSB1NUJP\/EABoBAAMBAQEBAAAAAAAAAAAAAAABAgMEBQb\/xAAqEQACAgEEAgEEAAcAAAAAAAAAAQIRAwQhMUESURMFFCJxMkJhkbHh8P\/aAAwDAQACEQMRAD8A8zvGwVWYXHJtSXNIzkZHw1WF1AnUuXdVbO2pZLOTnGJvxG3Ieqy\/YWZ5nfKTBmZkHvKiWbx2dmkcDlujkbJSLHYmgZaTpwM+BRChaC393Snk0BH2XeycjB4k8Z495807LkpzIOc7mfSFC1EC3p5+gfVe\/tBrSWljTULmt7OUvwZ7FZLFWpgA1RXxDTqyyMjqS85HuXV3ddEmo3FOJjte4aeSHWjo+WgFrweM9ny1RHJFrkmWKV8A621bNUxFtOu1zmwSXU4n8UAakjOEOoWKm2TiJOUSMgQZzHvdyL\/6PV2aD3OCibuqj92fCCrUl0yHCXoytqFzmMNWnmXQeqbAmXGcJG8o1Y6dFupNTjhbhB8ZduhbqDm5ua4RmSW7Ibed4AwGl2LfQBvKIzO\/LntakS0ztCabXQabaJ\/C53aM8iUXsOFePVSXElxLidSSST3ko\/0Uv40HBj5dTdAGfsnYiduI8VpGZDieq2yBSe9pc17WOLXMdhcCGkwHDSYXI2G8jaCWvfVdDcYxVHcWt9ppB97TkjZvOmabmvcxhc1zRjqU2zLYyxuaDquTuGkaddzHYcXVH2XNcCMdPNrmkhw5glVJ2OFoO2noy6setc8mQ2JJMAABok55ABYK9wtYu2sNNhpNJJ9kb5eiwXgxuwCPFUTbs4x9jjZUOs\/JHLQM1mLVDRVgr7OMRMZkQTxAT\/ZSdA3\/AIj6ItTpohZbNKaiDYBsdwFxBjMaHgunsHRoEdoT4IzdliC6iyWdoC1UUiG2eb2qw9W51FojtMGX8eD6ofbLstbCcVCpA3BaR4ZrqL2AN44duuofCmV1l8PaGOOwBJ7gJU+KZXk1R5RYrZUa13tNIMAECZgbeKstEkkkydzxQir0lY8lzQRidJJbkGxAEcdFus1ubVBI21+RWmOPj2KTsyW4ZZakwPFUXvZ+qwMknIkzxMAx4hEAyqXY6dLrMOWbXENdrPZIzGXJZanSiqcnPxAE5OpU3DhvOsDZLLK3Q4Ls09H7xNGmYbiLnncCIa3PNp4ozTvx7jhiN83MAPiWgLnheVHFgacQEgEuLZM9oyKZEZDyUm2lj3BvVVT2gA4OBbrE+yMlg59Fh68QHua4lv7M4wHakyB2eea5y82dbWe\/ASZAycNmgaTyReu9ptLZBJDOzwEkzPgF0VyXax9PEWgkuecwPxuj0VKPkxSdHm1WwWjES01WDYCo7\/smD7Y3StW\/5OPxXsH+lNIiAqatyN4BN4SPkPJBeVub+\/f4gH4hWt6RW4fvf6G\/ReiWu428AhFW5xOgUvEUpgGyX91dLqywOAJIzjM8\/FV\/7jJ\/djzK5jr6oGdOeec+hTfbnDVh9Vg8cZcmscko8M6lt9N3pnzHzC1075onZzf5QfgVxovMfhKup3izckeB+Sz+CJp9xM7yyX3QaQQ8jIgy0\/JXMvGg4\/eN+HxXBstlM+8P13qRtlMe8FH2y9spamXpHoQrUiOy8HkHMWWpanf+l5HEEH0bK46xXhQDx1uJzNwyA45ZZnTNGaVvu4\/\/AEN7sJ+ZWmLEocq\/+\/ZM87lxsV9Iq1YUpIIY4wThI0GLCSdzHoVylaykUmVDl1jnxzDAJ8yY8Eb6RWui4ObRqVHtLG\/eZQ7rJMD8oGfND7zY3BRDa2MYJgkdgmJGEeyJxa5nM6Qt5O6pUY373BbAtVudTNOjgaQ8Ne2rwccbnMcOeFwafyhbbtuptWqGCqwDclzRIDcTsJOUwMpOqLu6AWx\/aosZUZqD1rBoYyJIDhrmECLrD0oFZtCzuslmAPV0qlUtJqOkhrqgMgMdqZgwV1douWlQZjp4jMNzggSQTBjL2QsnRDojaaFN3W2MY8Uh2Ki44SBkC1x0M+aN2uxOLHNFI4ssg3MZjgORWkUvF2CLLtIbRbLuJ10lxMDhqsFvqA6ZorYrpdgAc5ocGzhmTGZzj\/KE24YZBGiIzi9kxSxyju0Bq8rOtFYyqSFLEWUiiljchdNy20KkKkxNHT2GtCL0bYuWstpCI07UIzKuyaAl52l\/21xY4h7qjWh06SxrfJa7wrW0Mc01WuBaR7u4jUtlDbWP\/wBIqBzMPWAk42zk0+6Di1GkLVarY0gy4jI5wSRlwGZWdrdl\/wBDzG5bMXOfSfLYpvJByggQJB5kKu47YWvEb692pXV9KbhFKzC2mrjFpnqxhc04SQACHQRADtuHFcpY8IcO0PDhutcbTuS4FLijuLDfNShSAbTI1c4vBzLjkRkIEQN9FwNOoZJ4NPrlPrkeMLp23k53ZpOAc7IQBnnMEGRshN81KwAbVDROhDKYJiPeY0EiY15LB8tlrgy2MxPEhsdzu0PPIrrujzpozLJBImHSYOxBw78FybYB10IB8GjzRToq\/sRwcdz36IQjoGVTjfDZ+7E9wcY\/qXY3NSLKbWk6AeZzIjxXBWWiXVnGSO0BkSJhreHivRrKwQMtlpj5ImEqbik6ryWbCOKZ3etbMyq1VQg9Z4lbrVU8UFrVM0mykjz4NBS6pZ6Fqa58A\/qFtaZXIbFBs44BVusDD7oWshKEAYDdVM7R4lO26Wc\/NbwpBAGNl1U+Cvp3ZTHuBaQVMFAAC+ezUIjItEevzCGEyj3SCzy0PHu5HuO\/n8UBCYDsyIIOYWxt612+xWqs5Me9o8A0rXY7la6l1j34ZEgCIA2xEoVSpFxDQJcYDRzKAPSOg152k0S59ptDpecM1qp7IAH4uOJHug952ivUqPrl4Aa0BxqP7Zz1z4D1CDXVZxSpNpj3Wx3nc+Jk+KN9Hf2dhYdC5mKeWHL0hLLNxgbaeHlM3Xn0mqVmOpU2kMMsNQvO2RLBqdxOSw2q+rW9uAVyMxmKdGcts2EQsNiYeraNPjqdlsY0MjdxmOQ3Xp6P6bKcVKeyf9\/9HJqdXUnGPRos1pqNzrPp1PzUKR9QGj0RP7dZS2HWal3ii0HzDwgRcBm45lY69uAlzv5W7uj5c16q+m6dLg4vucj7OqpUbreRiZgnWcYH\/JpgIhW6LWQN61jMTBn2HPcTlOmOTlsBK86p2k4Zce0+TGwAygLGL1qNbhFR4AIyDiNDIOXA6cFzZvpUNnB1+zaGpl\/Mjqq9ayEl1NlpLToabGYfVxI8lZQNje2ftL6Z4VWZg+C5K5KtTtFpyAybuTy4d3NUMt\/WtLtJc7Lxz9ZXi5U8eV43W3as7\/GLxrIuzt7u6N0RVZUgV2uGPrS57WkyAA1oyiJydrJk5ALRelzU3NOAsY8Sc6jQ0yZzGcADIRHiuRue+K1IhoqHq5Ag5wJ92dF0F\/WiaZbJAntOaBjAyJwyRnB4rkcnCW\/+TpjCOSG3QNPRataKYc+s6s2CWU3VGwwESGNDowyQ3y5IJX6G2huf2YmfwYT\/AGkot0q6VUH0qdOxUH2ZzTm5pDcgAAOz7W\/oua\/3DbN6znfmDHfELdM5NidmuKsyqxxs1VkO1dTeBodSQst\/tc+s1mGTEwJJ94nb+Fa29JLTIxOyG4Y0HTiAgFS2u65zh2jB9trTMtzkRB1Oyq+gNVWxYnMFNr3FzQYwyXOLQ5+EDMgfJabhq06Ze1wcIMQAPaADTqeRVF3X\/Vs9Vrm06bjTY5jSesEyWkvJa9pnL1OSlZrfixEWZ2Zy6us6GHgA4OxDv80hHV2HCXgtBj+KJnuGnmV1dndlovM6Vve3QWpvhiHwC1U+lT2fv3t5VKLPlmrjNIhxs9LD+cKFWsYXB0+mFQ6VrO78zKo\/tAC1N6VPOrbO78tYN\/vKv5ET4MP2yuhFWrmno3j1rZLMBkiMbXyAAZlumvoVjq1M0NjSOPsV3imZkytqlCZcxqRhPCSaExEkpTBSCAHCsaoAKxqAJYZyOh1Qa1XCZmmRH4Tt3FHKTS4gAEkmAAJJPAAarsbm6DVXgOtDuqb+AQah79meMnkmk3wB5b\/ploIDCThBJAL+wCdSGyQPALqrg6LVWDE2jUe8+\/1bojg0xpz3Xq933ZZ6GVKk0H8Rzef5jn4DJbTX5rZYn2KzmOj1yPY15q0MTjDQ1xaIGpM5xOmQnJaLZdDXhlNrjRY2OzhdkBo1rjAIyiZR\/r\/1kl1wVvFF1a4HGco3TOXtnR\/AQaWN4gyThJBy4Rw+OaH1LBVbicKT3PjgfKRoF3LiSI2UBT5ei9OH1GaVNWcktNFuzyu10LViE0KgxA9oNIIOzQ05+KroXa4knBUPGWPxD82Ur1Wq0HWVjfVLcw4uA906+BQvqcu0hvTro8wtpLXNaQ5paJhzSDnmDB4oO9+\/FdX09qzWbUAycwCeYJyPAxC4yu+TwaMp+i7oZvkgpGLh4ugzcYfOJonj8PkjFpszawJDcFTXSMXfz5oPYa\/VMaeWfiZWu770mrOoMr43VZG805r2z6HFjXxRg\/RjpEyBzA9V3V7smi\/L3T8EFtFhpOLajZa4uBiciZnTbRGbzqDqnd3yWWTIp1QYcThaZ5jVempyr6jc0wC7E7PPap0V2oww\/rdAKdp\/a4o1OgPIDdHrcOwfD4rmG5P\/AJvmhB0GiwCHztMEDXP6IzcdJopNOLXM5HI8OJzGw3QF7S+IGbWgDM5mcgduK6SwshoHAeu6oQcsGSLNM5HP9c0GspRFr1sjNl1SwUXDtUaZ72NPyQ+0XDZT+4YPyyPgVu67ms1atKdISB9Gw06IIptgEycyfiqKhzWi0PWJz1DLQKhMpFMsCxoTQpJSmIaE4TJ5QBMIldFzVbQew3szBcdB9TyHohYK9AsV7ijRY1ogNb58Vlln4rY6MGH5G76Cty3dTsYOBxLyIJ48uC11b2kc1xdbpSXTCxf68Q8OIJaPaj8O5HMa+CnT5nGW72Z0ZsEXDZbo7mneG5J8M471pbbmke0Cg9GnihwOsEOGhB0M7iIRA4W9ohoA1dqZ5TqV66PMNfW7oNel7FshuUb\/ACWe33x2TBiSABvEGfkuavO8WtHaPzPcOJPp5KhHp12WjHTB8P8AK1wuN\/8AHd9NtFF4J7THQ4bgGcB8su8FdVXtAaBlmdBx\/wALOcklbKim9kWvCFWk6qdptdSMsAPMOI9C1ChV7WYwPcZMElj4GsbGByOWpAK41nxzdJ7m0sE4q2ji+mFr7LmnaoDPDslsAc8\/JcXUtmwbkNB9eJXQdKq+J5Y2S41CY3gSPqhVnu4avz5fVd8dQ8eOrOXwt2Q+2VKggCAiFyP7RacnbTzCsaY2UKwxQdCNCIleVLHFrY7oZ5J\/kGrPeBHV4jo7PyI+JW697ylhHFckXuxS4Yhy56ghba9duEgOkxlk4T3gjIrmljaO2GaL7C13XAyvTa9tpp4yM6ZiWmdDDp9FXbOjNemCSaZHEO\/7ALl30nzse8TurG22s0QHOHJrnDfYAwuxRdcnmyabbNF6UHspguaQHGAdjqfkuZtVEh0jQ\/FF61SrUEOcSAcpM7eaprWeOrnd4H6806ZLNd2tJgkQBnvqUZovWMFaKSpCC9nrLW2sg9MrQ160TIo3mp5KD6srGaig6qiwonWcszimfUVLnqbGZimlOmKyLGJTSkUxTEKUk0J0ASai1S3uLAA3YSZQkNRaz0wabOWWvMrDPwjr0jfk0DLQcIxR4cVS61ViJbTlsTq34SugtdnEabINZnlpIGx\/yowqMnUjfUSlCNoK9Ar2Lqb6biYpOlrTsx8nCOQId3StfSPpU1nZaMbho0ey3m93HkgdAtYXOYC1z4DoOWRnIbZoZStlSkXNERicYIBGZJ3717GlSm\/E8rI2tx6t8Wh5JyE8tPModWZUcSXPJJ3ko2y+KZH7Sgwni2Wn0y9Ezq9ndpjaeBg+uS7\/AIIdmDnIK\/8AiSr1dprMJ9ulI72OGXk4+S7UX0x9sq0sX3TabTyc4Oe70LR3hedXPb2We00agOISZjXCWkGfDNCLpvJ7bUajndqq4l\/DE44viSPFeXroKMfCJ2aWf5pyPbxWDpO2y5fpFbywZZua4FvEukEDzgKmjezm6ZjZZbXTqVBLQMUiNNZAGuS8OEV5o9iaqD\/QRo3ZYHYi57w9ziXPqNfJJOgNMuGEbCFO0dC2O+7qnPcwR5HCVkbSNMAOe0v1JGjfE6d\/wWC1dIiJbSceb8\/6eHf5QvVlT4PHLrV0LtDcwWkbSHNJ7siPVC69xWlutFx\/LDv7SSqKdsdhw9Y4bjtEZ7qNO\/rTTPZrP8TiH9UqXF9MRTVpuaYc0tPBwI+KgjVDptaBk9lOoObSPgY9Frp9JLBUyr2ENPGnA\/twlKn6A5gpiuqdZ7rq\/d130jwccv6gT6rLaOjW9Oux45iPVpKVhRzjlntBl9IfxOPlhW632R1N2F0aTkZELFV+9pjgHH4j5K+hG9qvYVnaVewoQGpinKoa5TxKyS3EoOcol6rcUAJ7lUSne5VlykZCUySeFJQilCeE6YEcKdMSmLkCLAttlq9mOaH4loszs1lmVxOjTSrIjfUtOxQwjtOWy0CR3IZ1nqscC3OjVP8AGi8qqo1rtWg+CofUJUmyuzg88hUuvFmx0cjJ9Vjr2Woz2m+SNWM5HvT2nZbRz5I8MlwTOfo0X4g4QIM6eBEbyCQtDruY50moQOAbPlmFvbTnIak+aPWTo+ym0VLScz7NLc\/n+nnwWc8nk7kUo+iiw1oaPeECCRnHgjLGS2Qc9j3HbyQ+sBi0jM5cM9EQNcBoXlT52PagvxVnNXpanucWaAHQbxuTugtS0kFaukdoIqmN2g\/EfJCGvK9GDuKZ5GSPjJo2C2FWC0A6rMx7YzCre4KqIN4c07pFnNYADsVIPcEgNkFWU3EaSO7JYm1yrG1yi2BrfULjLiTtJM5JWSw1Ktb9mwuwUxMbS4x375KdmpBwEVacn3S7CRylwA8ii5rmzUSwOHW1QJwuacNMTniaSMRkxwAlDYwY0qxipa5WAoEXNKnKpBUsaoRZiUS5QLkxcgB3lVlIlRxJDJQnSCcqRjFRhPKYpgKUxCUpEoEROSssz+2O\/wCKqeVR9oa3tF3s9qOJBHZ5JSVqioOpJh2uyAUHCOW2q00w5u4B557IJTeHTGziPEFc+n5Z2azodtNTcIU1VUK6jhL7G7XwT2k6KuwnM+CstWyfQwnYaQpta5gxVHNmT7sifBYLZeZDuy7G\/d+w5MHz8uKotNqOAMEBsZxq6PxHhy0QS02vZvms63G2dPQr4mgzJ\/UrX1uS5zo\/aJxMPePn+uaPALhyRqTPVwz8oJnNXucVV3KB8\/msalbak1HH+I\/RUYl3QVRR5eR3JstlMQFAPUg5UQPg5pZhSYroRYFDah3VzXBSDExpIsB2tC0MbCyhita5AGtqsCzBysa9MC8FSxKoOTgoAsL02JRUXFAiRKUqvEkkMulIqJSQMSaU5ShAClRLlIrTRuitWpOqUQ15aSCxrh1sZdoU9SM9RwKABdpqwOf61QZ+sDtH9EqdatOUwZzB1nnzXSdTTDOttFM0KZH3bcq1pdAENGtOkMpOUzuTkBRyxrvZLQ8t4gO+hRy67M6nSDntLcbnFoIgloDRijWCZHgrP9xVGyLNRo2cHTAxpfyl7hJPOFTTe5zi+o9z3nVziST4lAGo1VW4kqwEbJFAiy56JLyImR8wiV72M0w2RrPy+q6jopZrLRif21So0DrG4oZJ0bhkN2nF6aJunVSy0gzE5z6gkijlJmM3OHsty4SfVV0OjzG8qxLi3QD1yQ8hFLfaXVn43xOgAyDWjRrQNAFjfSUiL7ldFVo4yPSfkurrnC0nkuYuWnNdnj8D9V0d6ew6NIPwK5M\/8aPR0rrGzjSJz4pYVohM4Lso84zwlCvwpFiQFTVaxyTaatbTQBNj1MEKotTgJDLiMkwak1qlCYh2hOkCnQA7SpgqpOCmBa4qslIlRlICUpSoykgDRKUqISlIY8pJkkAOslpa6Q5jnNcNC0kEdxGYWrEkgCdK+bdvaqg59jH\/AM4xeqxVGlzi5znPcdXOJLj3uOavcoSmgKBTUwFbKjhTATHpPqlVuMKrEgRdTrFplriDxBIPopVHTmZJO51nvWYBWEJgVuCqepvCpeUgIOrFswYJESO8bjuWurevsNpsa0BuFxhwdUyg9YMZY4\/xAArC5p1O+ndxUabZcBxPzUtIak1wbJSWrpBRbSqik0hxpU2MeRoagkvg7gYgz+RDwSqEXgqQKoCmCgC5pVoVTArQpGIqBJU1GEIQ4KkCoNU0wJSnBUAFKEASJUSUikgBEpJkkAKVIFQSQBpSlMSkSkMlKSilKAHlRLkioEoAQTQlKUpgSCYuUZSlAFb2pmtU5UUxDwnUZTSgBOCpfSJBI0ET4mPMzoriVbYL3rWZxdSLcwAQ5rXNIBykHhJ80hgx7YWi6qGOtTYNXVGAEbS4Z+GvgiNqvyz1\/v7J1T9ess2FuKfxU3dk+h5qqjb6NJrhZmVDUe0tNarhxMa4Q4UmMJDS4EgvJJgkCJSAEsOLPjn5q0BTbThOAqENCsa1JrVMIAQVgUAphIY7W+glRJTuCZAhgpBMkEAOCnBUSkEAWDNRKaUkAIJpTAp5QA6QKjKfEgC9OkkpGOVFySSYDBRakkhCGCc6BJJMYx0UUkkMBk26ZJADFIfMJ0kCGGipqaJJJDMoWmh7J70klQiZ08UhoPFJJAEgnKdJIBKwJJIAQ+iQTJIAcqITJJgIJBJJAD8UgkkgBHZIJkkmAk4TJIA\/\/9k=\" alt=\"Barbell Bench\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Barbell Bench<\/div>\r\n <div class=\"card-detail\">5 sets \u00d7 5 reps (rest pause final set)<\/div>\r\n <div class=\"card-rest\">60s rest (90s last set)<\/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\/vT2GjY_Umpw\">\r\n <img decoding=\"async\" src=\"https:\/\/app-media.fitbod.me\/v2\/44\/images\/landscape\/0_960x540.jpg\" alt=\"Barbell Row\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Barbell Row<\/div>\r\n <div class=\"card-detail\">5 sets \u00d7 12 reps (dropset final set)<\/div>\r\n <div class=\"card-rest\">60s rest<\/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\/NZ8Cubl0zT8?si=YGCN5h5gv8QQBPzm\">\r\n <img decoding=\"async\" src=\"https:\/\/www.verywellfit.com\/thmb\/DXsw3JTOJyiY5oNDsCET0F6kx9g=\/1500x0\/filters:no_upscale():max_bytes(150000):strip_icc()\/About-A52-CleanAndPress-703copy-570574d75f9b581408c96262.jpg\" alt=\"Standing Dumbbell Press\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Standing Dumbbell Press<\/div>\r\n <div class=\"card-detail\">4 sets \u00d7 12 reps<\/div>\r\n <div class=\"card-rest\">60s rest<\/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\/7XMSY2-rJe8?si=aG9nfXpb4EQVLQBh\">\r\n <img decoding=\"async\" src=\"https:\/\/hips.hearstapps.com\/hmg-prod\/images\/1-jpg-1631725236.jpg?resize=980:*\" alt=\"Machine Chest Fly\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Machine Chest Fly<\/div>\r\n <div class=\"card-detail\">4 sets \u00d7 12 reps<\/div>\r\n <div class=\"card-rest\">0s rest<\/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\/vV9p_A-AVls?si=aX7zseOEnKRwsNUE\">\r\n <img decoding=\"async\" src=\"https:\/\/encrypted-tbn0.gstatic.com\/images?q=tbn:ANd9GcQuipd4JXiy6qSn83rHv8xS60V4zkEW7-3hXA&s\" alt=\"Incline Cable Row\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Incline Cable Row<\/div>\r\n <div class=\"card-detail\">4 sets \u00d7 12 reps<\/div>\r\n <div class=\"card-rest\">0s rest<\/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\/9c2ckZACErE?si=36EB6NaznbSFaA7r\">\r\n <img decoding=\"async\" src=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/05\/shutterstock_788716225.jpg\" 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-detail\">4 sets \u00d7 12 reps (dropset final set)<\/div>\r\n <div class=\"card-rest\">60s rest<\/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\/BlJp3YZ91XI?si=d5Y7HwDjgvc_CT7L\">\r\n <img decoding=\"async\" src=\"https:\/\/i.ytimg.com\/vi\/nvufDW-MSQk\/hq720.jpg?sqp=-oaymwE7CK4FEIIDSFryq4qpAy0IARUAAAAAGAElAADIQj0AgKJD8AEB-AH-CYAC0AWKAgwIABABGF0gXShdMA8=&rs=AOn4CLDy-pg88wnj_JnIARkpcm5bvbWomg\" alt=\"Spider Curls\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Spider Curls<\/div>\r\n <div class=\"card-detail\">4 sets \u00d7 20 reps (dropset final set)<\/div>\r\n <div class=\"card-rest\">0s rest<\/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\/EkSr2j24H7s?si=ZWExn5a1J_Q3GcrC\">\r\n <img decoding=\"async\" src=\"https:\/\/imagely.mirafit.co.uk\/wp\/wp-content\/uploads\/2022\/11\/tricep-pushdown-with-Mirafit-Cable-Machine.jpg\" alt=\"Tricep Rope Press Down\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Tricep Rope Press Down<\/div>\r\n <div class=\"card-detail\">4 sets \u00d7 20 reps (dropset final set)<\/div>\r\n <div class=\"card-rest\">0s rest<\/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\/3K6_zXu75vo?si=qG7RDpgo-6O09Y_f\">\r\n <img decoding=\"async\" src=\"https:\/\/womensfitness.co.uk\/wp-content\/uploads\/sites\/3\/2022\/07\/shutterstock_1930135553-31.jpg\" alt=\"Dumbbell Lateral Raise\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Dumbbell Lateral Raise<\/div>\r\n <div class=\"card-detail\">4 sets \u00d7 20 reps<\/div>\r\n <div class=\"card-rest\">60s rest<\/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 <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>GAINING PHASE 1 – GIANT BATTLE (Upper Body) ← Back to Categories DAY 1 GAINING PHASE 1 GIANT BATTLE \u2013 DAY 1 (Upper Body) Barbell Bench 5 sets \u00d7 5 reps (rest pause final set) 60s rest (90s last set) ▶ Barbell Row 5 sets \u00d7 12 reps (dropset final set) 60s rest ▶ Standing […]<\/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-212","page","type-page","status-publish","hentry"],"jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/pages\/212","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=212"}],"version-history":[{"count":7,"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/pages\/212\/revisions"}],"predecessor-version":[{"id":912,"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/pages\/212\/revisions\/912"}],"wp:attachment":[{"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/media?parent=212"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}<br /> <b>Notice</b>: ob_end_flush(): Failed to send buffer of zlib output compression (0) in <b>/home2/marvelfi/public_html/gym/wp-includes/functions.php</b> on line <b>5493</b><br />

\n\t\t\t\t
\nDeprecated<\/b>: Creation of dynamic property OMAPI_Elementor_Widget::$base is deprecated in \/home2\/marvelfi\/public_html\/gym\/wp-content\/plugins\/optinmonster\/OMAPI\/Elementor\/Widget.php<\/b> on line 41<\/b>
\n
\n\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\r\n\r\n\r\n \r\n GAINING PHASE 1 - GIANT BATTLE (Upper Body)<\/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: 2.15rem;\r\n font-weight: 800;\r\n color: #222c3c;\r\n text-align: center;\r\n margin-bottom: 4px;\r\n letter-spacing: -0.5px;\r\n }\r\n p.subtitle {\r\n font-size: 1.1rem;\r\n color: #667;\r\n text-align: center;\r\n margin-bottom: 26px;\r\n font-weight: 500;\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: 1.16rem;\r\n font-weight: 700;\r\n color: #263554;\r\n margin-bottom: 4px;\r\n }\r\n .card-detail {\r\n font-size: 0.99rem;\r\n color: #444;\r\n margin-bottom: 3px;\r\n font-weight: 500;\r\n }\r\n .card-rest {\r\n font-size: 0.97rem;\r\n color: #888;\r\n margin-bottom: 7px;\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 { grid-template-columns: 1fr; }\r\n #videoPopup .popup-content { max-width: 99vw; }\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>DAY 1 GAINING PHASE 1<\/h1>\r\n <p class=\"subtitle\">GIANT BATTLE \u2013 DAY 1 (Upper Body)<\/p>\r\n <div class=\"cards-grid\">\r\n \r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/h0l3_UT22VQ?si=Gtg3tkNfSdUTupkG\">\r\n <img decoding=\"async\" src=\"data:image\/jpeg;base64,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\" alt=\"Barbell Bench\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Barbell Bench<\/div>\r\n <div class=\"card-detail\">5 sets \u00d7 5 reps (rest pause final set)<\/div>\r\n <div class=\"card-rest\">60s rest (90s last set)<\/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\/vT2GjY_Umpw\">\r\n <img decoding=\"async\" src=\"https:\/\/app-media.fitbod.me\/v2\/44\/images\/landscape\/0_960x540.jpg\" alt=\"Barbell Row\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Barbell Row<\/div>\r\n <div class=\"card-detail\">5 sets \u00d7 12 reps (dropset final set)<\/div>\r\n <div class=\"card-rest\">60s rest<\/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\/NZ8Cubl0zT8?si=YGCN5h5gv8QQBPzm\">\r\n <img decoding=\"async\" src=\"https:\/\/www.verywellfit.com\/thmb\/DXsw3JTOJyiY5oNDsCET0F6kx9g=\/1500x0\/filters:no_upscale():max_bytes(150000):strip_icc()\/About-A52-CleanAndPress-703copy-570574d75f9b581408c96262.jpg\" alt=\"Standing Dumbbell Press\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Standing Dumbbell Press<\/div>\r\n <div class=\"card-detail\">4 sets \u00d7 12 reps<\/div>\r\n <div class=\"card-rest\">60s rest<\/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\/7XMSY2-rJe8?si=aG9nfXpb4EQVLQBh\">\r\n <img decoding=\"async\" src=\"https:\/\/hips.hearstapps.com\/hmg-prod\/images\/1-jpg-1631725236.jpg?resize=980:*\" alt=\"Machine Chest Fly\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Machine Chest Fly<\/div>\r\n <div class=\"card-detail\">4 sets \u00d7 12 reps<\/div>\r\n <div class=\"card-rest\">0s rest<\/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\/vV9p_A-AVls?si=aX7zseOEnKRwsNUE\">\r\n <img decoding=\"async\" src=\"https:\/\/encrypted-tbn0.gstatic.com\/images?q=tbn:ANd9GcQuipd4JXiy6qSn83rHv8xS60V4zkEW7-3hXA&s\" alt=\"Incline Cable Row\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Incline Cable Row<\/div>\r\n <div class=\"card-detail\">4 sets \u00d7 12 reps<\/div>\r\n <div class=\"card-rest\">0s rest<\/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\/9c2ckZACErE?si=36EB6NaznbSFaA7r\">\r\n <img decoding=\"async\" src=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/05\/shutterstock_788716225.jpg\" 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-detail\">4 sets \u00d7 12 reps (dropset final set)<\/div>\r\n <div class=\"card-rest\">60s rest<\/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\/BlJp3YZ91XI?si=d5Y7HwDjgvc_CT7L\">\r\n <img decoding=\"async\" src=\"https:\/\/i.ytimg.com\/vi\/nvufDW-MSQk\/hq720.jpg?sqp=-oaymwE7CK4FEIIDSFryq4qpAy0IARUAAAAAGAElAADIQj0AgKJD8AEB-AH-CYAC0AWKAgwIABABGF0gXShdMA8=&rs=AOn4CLDy-pg88wnj_JnIARkpcm5bvbWomg\" alt=\"Spider Curls\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Spider Curls<\/div>\r\n <div class=\"card-detail\">4 sets \u00d7 20 reps (dropset final set)<\/div>\r\n <div class=\"card-rest\">0s rest<\/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\/EkSr2j24H7s?si=ZWExn5a1J_Q3GcrC\">\r\n <img decoding=\"async\" src=\"https:\/\/imagely.mirafit.co.uk\/wp\/wp-content\/uploads\/2022\/11\/tricep-pushdown-with-Mirafit-Cable-Machine.jpg\" alt=\"Tricep Rope Press Down\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Tricep Rope Press Down<\/div>\r\n <div class=\"card-detail\">4 sets \u00d7 20 reps (dropset final set)<\/div>\r\n <div class=\"card-rest\">0s rest<\/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\/3K6_zXu75vo?si=qG7RDpgo-6O09Y_f\">\r\n <img decoding=\"async\" src=\"https:\/\/womensfitness.co.uk\/wp-content\/uploads\/sites\/3\/2022\/07\/shutterstock_1930135553-31.jpg\" alt=\"Dumbbell Lateral Raise\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Dumbbell Lateral Raise<\/div>\r\n <div class=\"card-detail\">4 sets \u00d7 20 reps<\/div>\r\n <div class=\"card-rest\">60s rest<\/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 <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>GAINING PHASE 1 – GIANT BATTLE (Upper Body) ← Back to Categories DAY 1 GAINING PHASE 1 GIANT BATTLE \u2013 DAY 1 (Upper Body) Barbell Bench 5 sets \u00d7 5 reps (rest pause final set) 60s rest (90s last set) ▶ Barbell Row 5 sets \u00d7 12 reps (dropset final set) 60s rest ▶ Standing […]<\/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-212","page","type-page","status-publish","hentry"],"jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/pages\/212","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=212"}],"version-history":[{"count":7,"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/pages\/212\/revisions"}],"predecessor-version":[{"id":912,"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/pages\/212\/revisions\/912"}],"wp:attachment":[{"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/media?parent=212"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}<br /> <b>Notice</b>: ob_end_flush(): Failed to send buffer of zlib output compression (0) in <b>/home2/marvelfi/public_html/gym/wp-includes/functions.php</b> on line <b>5493</b><br />