DAY 3 GAINING PHASE 1 \u2013 GIANT BATTLE (Back, Biceps)<\/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 3 GAINING PHASE 1<\/h1>\r\n <p class=\"subtitle\">GIANT BATTLE \u2013 DAY 3 (Back, Biceps)<\/p>\r\n <div class=\"cards-grid\">\r\n \r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/p0ZbLvvU0Kw?si=xaLsq0LkyHnEuqr7\">\r\n <img decoding=\"async\" src=\"https:\/\/encrypted-tbn0.gstatic.com\/images?q=tbn:ANd9GcSSaAtLVfT8QiSDxn4fijI5YUwnEWIjyiX9GQ&s\" 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\">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\/Kjew7DbVAD8?si=tY7rVXsYtEdpGtBP\">\r\n <img decoding=\"async\" src=\"https:\/\/i.ytimg.com\/vi\/gDtXrJWPdlY\/maxresdefault.jpg\" alt=\"Overhead Lat Pulldown Machine\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Overhead Lat Pulldown Machine<\/div>\r\n <div class=\"card-detail\">4 sets \u00d7 8 reps (eccentric overload)<\/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\/aaI9OXqzsGs?si=GRFkldGxE3XqEttX\">\r\n <img decoding=\"async\" src=\"https:\/\/shredz.com\/cdn\/shop\/articles\/601290793_640.jpg?v=1624074211\" alt=\"Guillotine Curls\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Guillotine Curls<\/div>\r\n <div class=\"card-detail\">3 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 \r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/9c2ckZACErE?si=AI3d7XzlLHT-TzIZ\">\r\n <img decoding=\"async\" src=\"https:\/\/training.fit\/wp-content\/uploads\/2020\/03\/lat-pulldown-maschine.png\" 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\">3 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\/SLOtxuaStoQ?si=iBnyFtZ4fwMf4I6C\">\r\n <img decoding=\"async\" src=\"https:\/\/thumbs.dreamstime.com\/b\/focused-young-woman-using-seated-row-machine-strength-training-gym-space-well-lit-features-382217249.jpg\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Seated Close Grip Cable Row<\/div>\r\n <div class=\"card-detail\">3 sets \u00d7 10 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\/IDQsM0YvzPM?si=jYHntQ1uK1eMUOk9\">\r\n <img decoding=\"async\" src=\"https:\/\/i.ytimg.com\/vi\/QjE3ay504O0\/maxresdefault.jpg\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Single Arm Low Cable Row<\/div>\r\n <div class=\"card-detail\">3 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 \r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/kCgSEsPAUso?si=zCNmCteTMbxAH64N\">\r\n <img decoding=\"async\" src=\"https:\/\/encrypted-tbn0.gstatic.com\/images?q=tbn:ANd9GcQ99Yul9o0SWv4W9ax4-D9tvGSC7IyvLm8-tA&s\" alt=\"Standing Dumbbell Curl\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Standing Dumbbell Curl<\/div>\r\n <div class=\"card-detail\">3 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\/BMtki6Kqy4I?si=qjP3Il6WPWa5yvpW\">\r\n <img decoding=\"async\" src=\"https:\/\/media.tenor.com\/rkexMgK5nn8AAAAe\/reverse-cable-arm-curl.png\" alt=\"Reverse Cable Curl\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Reverse Cable Curl<\/div>\r\n <div class=\"card-detail\">3 sets \u00d7 10 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\/dgvKbfP6lTU?si=YYNZuAUxSVvJ8dEr\">\r\n <img decoding=\"async\" src=\"https:\/\/i.ytimg.com\/vi\/4tqc6FQSHn8\/hq720.jpg?sqp=-oaymwEhCK4FEIIDSFryq4qpAxMIARUAAAAAGAElAADIQj0AgKJD&rs=AOn4CLDwJ8npiqACG2d9Ed3G_OKyohpj1w\" alt=\"Dumbbell Concentration Curl\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Dumbbell Concentration Curl<\/div>\r\n <div class=\"card-detail\">3 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>DAY 3 GAINING PHASE 1 \u2013 GIANT BATTLE (Back, Biceps) ← Back to Categories DAY 3 GAINING PHASE 1 GIANT BATTLE \u2013 DAY 3 (Back, Biceps) Barbell Row 4 sets \u00d7 12 reps (dropset final set) 60s rest ▶ Overhead Lat Pulldown Machine 4 sets \u00d7 8 reps (eccentric overload) 0s rest ▶ Guillotine Curls […]<\/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-216","page","type-page","status-publish","hentry"],"jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/pages\/216","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=216"}],"version-history":[{"count":6,"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/pages\/216\/revisions"}],"predecessor-version":[{"id":909,"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/pages\/216\/revisions\/909"}],"wp:attachment":[{"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/media?parent=216"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}

\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 DAY 3 GAINING PHASE 1 \u2013 GIANT BATTLE (Back, Biceps)<\/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 3 GAINING PHASE 1<\/h1>\r\n <p class=\"subtitle\">GIANT BATTLE \u2013 DAY 3 (Back, Biceps)<\/p>\r\n <div class=\"cards-grid\">\r\n \r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/p0ZbLvvU0Kw?si=xaLsq0LkyHnEuqr7\">\r\n <img decoding=\"async\" src=\"https:\/\/encrypted-tbn0.gstatic.com\/images?q=tbn:ANd9GcSSaAtLVfT8QiSDxn4fijI5YUwnEWIjyiX9GQ&s\" 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\">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\/Kjew7DbVAD8?si=tY7rVXsYtEdpGtBP\">\r\n <img decoding=\"async\" src=\"https:\/\/i.ytimg.com\/vi\/gDtXrJWPdlY\/maxresdefault.jpg\" alt=\"Overhead Lat Pulldown Machine\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Overhead Lat Pulldown Machine<\/div>\r\n <div class=\"card-detail\">4 sets \u00d7 8 reps (eccentric overload)<\/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\/aaI9OXqzsGs?si=GRFkldGxE3XqEttX\">\r\n <img decoding=\"async\" src=\"https:\/\/shredz.com\/cdn\/shop\/articles\/601290793_640.jpg?v=1624074211\" alt=\"Guillotine Curls\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Guillotine Curls<\/div>\r\n <div class=\"card-detail\">3 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 \r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/9c2ckZACErE?si=AI3d7XzlLHT-TzIZ\">\r\n <img decoding=\"async\" src=\"https:\/\/training.fit\/wp-content\/uploads\/2020\/03\/lat-pulldown-maschine.png\" 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\">3 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\/SLOtxuaStoQ?si=iBnyFtZ4fwMf4I6C\">\r\n <img decoding=\"async\" src=\"https:\/\/thumbs.dreamstime.com\/b\/focused-young-woman-using-seated-row-machine-strength-training-gym-space-well-lit-features-382217249.jpg\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Seated Close Grip Cable Row<\/div>\r\n <div class=\"card-detail\">3 sets \u00d7 10 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\/IDQsM0YvzPM?si=jYHntQ1uK1eMUOk9\">\r\n <img decoding=\"async\" src=\"https:\/\/i.ytimg.com\/vi\/QjE3ay504O0\/maxresdefault.jpg\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Single Arm Low Cable Row<\/div>\r\n <div class=\"card-detail\">3 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 \r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/kCgSEsPAUso?si=zCNmCteTMbxAH64N\">\r\n <img decoding=\"async\" src=\"https:\/\/encrypted-tbn0.gstatic.com\/images?q=tbn:ANd9GcQ99Yul9o0SWv4W9ax4-D9tvGSC7IyvLm8-tA&s\" alt=\"Standing Dumbbell Curl\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Standing Dumbbell Curl<\/div>\r\n <div class=\"card-detail\">3 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\/BMtki6Kqy4I?si=qjP3Il6WPWa5yvpW\">\r\n <img decoding=\"async\" src=\"https:\/\/media.tenor.com\/rkexMgK5nn8AAAAe\/reverse-cable-arm-curl.png\" alt=\"Reverse Cable Curl\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Reverse Cable Curl<\/div>\r\n <div class=\"card-detail\">3 sets \u00d7 10 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\/dgvKbfP6lTU?si=YYNZuAUxSVvJ8dEr\">\r\n <img decoding=\"async\" src=\"https:\/\/i.ytimg.com\/vi\/4tqc6FQSHn8\/hq720.jpg?sqp=-oaymwEhCK4FEIIDSFryq4qpAxMIARUAAAAAGAElAADIQj0AgKJD&rs=AOn4CLDwJ8npiqACG2d9Ed3G_OKyohpj1w\" alt=\"Dumbbell Concentration Curl\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Dumbbell Concentration Curl<\/div>\r\n <div class=\"card-detail\">3 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>DAY 3 GAINING PHASE 1 \u2013 GIANT BATTLE (Back, Biceps) ← Back to Categories DAY 3 GAINING PHASE 1 GIANT BATTLE \u2013 DAY 3 (Back, Biceps) Barbell Row 4 sets \u00d7 12 reps (dropset final set) 60s rest ▶ Overhead Lat Pulldown Machine 4 sets \u00d7 8 reps (eccentric overload) 0s rest ▶ Guillotine Curls […]<\/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-216","page","type-page","status-publish","hentry"],"jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/pages\/216","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=216"}],"version-history":[{"count":6,"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/pages\/216\/revisions"}],"predecessor-version":[{"id":909,"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/pages\/216\/revisions\/909"}],"wp:attachment":[{"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/media?parent=216"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}