DAY 5 GAINING PHASE 1 \u2013 GIANT BATTLE (Chest, Shoulders, Triceps)<\/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 5 GAINING PHASE 1<\/h1>\r\n <p class=\"subtitle\">GIANT BATTLE \u2013 DAY 5 (Chest, Shoulders, Triceps)<\/p>\r\n <div class=\"cards-grid\">\r\n \r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/niJYqDr-8JM?si=Fo1S6ScUoI_pnxwI\">\r\n <img decoding=\"async\" src=\"https:\/\/i.ytimg.com\/vi\/bDaIL_zKbGs\/maxresdefault.jpg\" alt=\"Incline Dumbbell Flyes\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Incline Dumbbell Flyes<\/div>\r\n <div class=\"card-detail\">4 sets \u00d7 20 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\/EOfgz6H_SI8?si=auGaEMjV3vnkpZir\">\r\n <img decoding=\"async\" src=\"https:\/\/encrypted-tbn0.gstatic.com\/images?q=tbn:ANd9GcQn-6RRwpcx6k86rmUvN7SaLv8ntzxUg7A7Ig&s\" alt=\"Incline Dumbbell Press\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Incline Dumbbell Press<\/div>\r\n <div class=\"card-detail\">4 sets \u00d7 12 reps (dropset on last 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\/cIoUZOnypS8?si=wpN8SMNnXX_vmdeh\">\r\n <img decoding=\"async\" src=\"https:\/\/encrypted-tbn0.gstatic.com\/images?q=tbn:ANd9GcSoti9UMp-QVB6w6kzMAnDX-bckwqwDKRYwLw&s\" alt=\"Svend Press\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Svend Press<\/div>\r\n <div class=\"card-detail\">4 sets \u00d7 8 reps (3 second hold)<\/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=OLzSLhUQskP237uT\">\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\" 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\">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\/J-6uEOkYAKM?si=2Q9-GQMhMBwzhbAL\">\r\n <img decoding=\"async\" src=\"https:\/\/encrypted-tbn0.gstatic.com\/images?q=tbn:ANd9GcThZWkpNLiNt_VqYtXaAt3JZ5l2tDvMrSrUlA&s\" alt=\"Cable Lateral Raises\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Cable Lateral Raises<\/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\/VZnn2ET5u8M?si=q4xqCUb2l7Tqovrn\">\r\n <img decoding=\"async\" src=\"https:\/\/www.performancelab.com\/cdn\/shop\/articles\/DumbbellRearDeltFly_1_970e4feb-ae42-450d-95de-4e0730e760de.jpg?v=1753882776\" alt=\"Rear Delt Dumbbell Flyes\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Rear Delt Dumbbell Flyes<\/div>\r\n <div class=\"card-detail\">4 sets \u00d7 15 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\/WvSsRE0PxsY?si=f5CyZKlSrOU7qxd7\">\r\n <img decoding=\"async\" src=\"https:\/\/encrypted-tbn0.gstatic.com\/images?q=tbn:ANd9GcQCFlmQhnsJgKb8kyZcfU8t6YiiRYscTEv2-WnwHZuIvdXj3CwdctBSZ_l68wx4sXn_n8g&usqp=CAU\" alt=\"Close Grip Bench\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Close Grip Bench<\/div>\r\n <div class=\"card-detail\">4 sets \u00d7 12 reps (rest pause on last 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\/wMnlHbhikZc?si=QpEslvUM7uKSdMN6\">\r\n <img decoding=\"async\" src=\"https:\/\/imagely.mirafit.co.uk\/wp\/wp-content\/uploads\/2023\/12\/skull-crusher-using-Mirafit-EZ-Curl-Bar-1024x683.jpg\" alt=\"Skull Crushers\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Skull Crushers<\/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\/-BUA7STXGcE?si=2cUr7isWQ207iMIF\">\r\n <img decoding=\"async\" src=\"https:\/\/swolverine.com\/cdn\/shop\/articles\/dumbbell_triceps_kickback.jpg?v=1744004471&width=1024\" alt=\"Dumbbell Kickbacks\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Dumbbell Kickbacks<\/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 <\/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>DAY 5 GAINING PHASE 1 \u2013 GIANT BATTLE (Chest, Shoulders, Triceps) ← Back to Categories DAY 5 GAINING PHASE 1 GIANT BATTLE \u2013 DAY 5 (Chest, Shoulders, Triceps) Incline Dumbbell Flyes 4 sets \u00d7 20 reps 0s rest ▶ Incline Dumbbell Press 4 sets \u00d7 12 reps (dropset on last set) 0s rest ▶ Svend […]<\/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-214","page","type-page","status-publish","hentry"],"jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/pages\/214","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=214"}],"version-history":[{"count":7,"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/pages\/214\/revisions"}],"predecessor-version":[{"id":903,"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/pages\/214\/revisions\/903"}],"wp:attachment":[{"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/media?parent=214"}],"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 DAY 5 GAINING PHASE 1 \u2013 GIANT BATTLE (Chest, Shoulders, Triceps)<\/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 5 GAINING PHASE 1<\/h1>\r\n <p class=\"subtitle\">GIANT BATTLE \u2013 DAY 5 (Chest, Shoulders, Triceps)<\/p>\r\n <div class=\"cards-grid\">\r\n \r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/niJYqDr-8JM?si=Fo1S6ScUoI_pnxwI\">\r\n <img decoding=\"async\" src=\"https:\/\/i.ytimg.com\/vi\/bDaIL_zKbGs\/maxresdefault.jpg\" alt=\"Incline Dumbbell Flyes\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Incline Dumbbell Flyes<\/div>\r\n <div class=\"card-detail\">4 sets \u00d7 20 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\/EOfgz6H_SI8?si=auGaEMjV3vnkpZir\">\r\n <img decoding=\"async\" src=\"https:\/\/encrypted-tbn0.gstatic.com\/images?q=tbn:ANd9GcQn-6RRwpcx6k86rmUvN7SaLv8ntzxUg7A7Ig&s\" alt=\"Incline Dumbbell Press\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Incline Dumbbell Press<\/div>\r\n <div class=\"card-detail\">4 sets \u00d7 12 reps (dropset on last 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\/cIoUZOnypS8?si=wpN8SMNnXX_vmdeh\">\r\n <img decoding=\"async\" src=\"https:\/\/encrypted-tbn0.gstatic.com\/images?q=tbn:ANd9GcSoti9UMp-QVB6w6kzMAnDX-bckwqwDKRYwLw&s\" alt=\"Svend Press\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Svend Press<\/div>\r\n <div class=\"card-detail\">4 sets \u00d7 8 reps (3 second hold)<\/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=OLzSLhUQskP237uT\">\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\" 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\">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\/J-6uEOkYAKM?si=2Q9-GQMhMBwzhbAL\">\r\n <img decoding=\"async\" src=\"https:\/\/encrypted-tbn0.gstatic.com\/images?q=tbn:ANd9GcThZWkpNLiNt_VqYtXaAt3JZ5l2tDvMrSrUlA&s\" alt=\"Cable Lateral Raises\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Cable Lateral Raises<\/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\/VZnn2ET5u8M?si=q4xqCUb2l7Tqovrn\">\r\n <img decoding=\"async\" src=\"https:\/\/www.performancelab.com\/cdn\/shop\/articles\/DumbbellRearDeltFly_1_970e4feb-ae42-450d-95de-4e0730e760de.jpg?v=1753882776\" alt=\"Rear Delt Dumbbell Flyes\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Rear Delt Dumbbell Flyes<\/div>\r\n <div class=\"card-detail\">4 sets \u00d7 15 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\/WvSsRE0PxsY?si=f5CyZKlSrOU7qxd7\">\r\n <img decoding=\"async\" src=\"https:\/\/encrypted-tbn0.gstatic.com\/images?q=tbn:ANd9GcQCFlmQhnsJgKb8kyZcfU8t6YiiRYscTEv2-WnwHZuIvdXj3CwdctBSZ_l68wx4sXn_n8g&usqp=CAU\" alt=\"Close Grip Bench\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Close Grip Bench<\/div>\r\n <div class=\"card-detail\">4 sets \u00d7 12 reps (rest pause on last 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\/wMnlHbhikZc?si=QpEslvUM7uKSdMN6\">\r\n <img decoding=\"async\" src=\"https:\/\/imagely.mirafit.co.uk\/wp\/wp-content\/uploads\/2023\/12\/skull-crusher-using-Mirafit-EZ-Curl-Bar-1024x683.jpg\" alt=\"Skull Crushers\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Skull Crushers<\/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\/-BUA7STXGcE?si=2cUr7isWQ207iMIF\">\r\n <img decoding=\"async\" src=\"https:\/\/swolverine.com\/cdn\/shop\/articles\/dumbbell_triceps_kickback.jpg?v=1744004471&width=1024\" alt=\"Dumbbell Kickbacks\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Dumbbell Kickbacks<\/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 <\/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 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