Advanced Chest Workout \u2013 Week 3B<\/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 { font-family: 'Montserrat', Arial, sans-serif; background: #f6f6f6; margin: 0; }\r\n .back-link-container { margin: 24px 0 0 22px; }\r\n .back-link-container a { color: #2366d1; font-size: 1.2rem; font-weight: 600; text-decoration: none; }\r\n .container { max-width: 1100px; margin: 0 auto; padding: 16px 16px 32px 16px; }\r\n h1 { font-size: 2.15rem; font-weight: 800; color: #222c3c; text-align: center; margin-bottom: 4px; letter-spacing: -0.5px; }\r\n p.subtitle { font-size: 1.1rem; color: #667; text-align: center; margin-bottom: 26px; font-weight: 500; }\r\n .cards-grid { display: grid; grid-template-columns: repeat(auto-fit, minmax(300px, 1fr)); gap: 28px 18px; margin-top: 10px; }\r\n .exercise-card { background: #fff; border-radius: 16px; box-shadow: 0 1.5px 10px 0 rgba(61,70,125,0.18); padding: 0 0 14px 0; overflow: hidden; cursor: pointer; transition: box-shadow 0.13s; display: flex; flex-direction: column; border: none; }\r\n .exercise-card:hover { box-shadow: 0 9px 34px #1976d208; transform: translateY(-3px) scale(1.02); }\r\n .card-img { width: 100%; height: 185px; object-fit: cover; background: #eee; margin-bottom: 0; }\r\n .card-content { padding: 15px 20px 5px 20px; display: flex; flex-direction: column; }\r\n .card-title { font-size: 1.16rem; font-weight: 700; color: #263554; margin-bottom: 4px; }\r\n .card-detail { font-size: 0.99rem; color: #444; margin-bottom: 5px; font-weight: 500; }\r\n .card-rest { font-size: 0.95rem; color: #888; margin-bottom: 4px; }\r\n .card-play { margin-left: auto; background: none; border: none; color: #1976d2; font-size: 1.7rem; margin-top: 7px; cursor: pointer; }\r\n #videoPopup { display: none; position: fixed; z-index: 1001; left: 0; top: 0; width: 100vw; height: 100vh; background: rgba(30,40,65,0.48); align-items: center; justify-content: center; }\r\n #videoPopup .popup-content { background: #fff; padding: 16px; border-radius: 13px; box-shadow: 0 10px 44px #26355426; display: flex; flex-direction: column; align-items: center; position: relative; max-width: 560px; width: 90vw; }\r\n #videoPopup .close-btn { position: absolute; top: 11px; right: 15px; background: #e53935; color: #fff; border: none; border-radius: 60px; font-size: 1.1rem; width: 30px; height: 30px; cursor: pointer; }\r\n #videoPopup iframe { max-width: 500px; width: 100%; height: 280px; border-radius: 10px; margin-top: 10px; }\r\n @media (max-width:600px) { .cards-grid { grid-template-columns: 1fr; } #videoPopup .popup-content { max-width: 99vw; } }\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>Advanced Chest Workout \u2013 Week 3B<\/h1>\r\n <p class=\"subtitle\">Instability and progressive overload for advanced chest gains<\/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=L_TBLq23cuMd9XVr\">\r\n <img decoding=\"async\" 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\" alt=\"Hanging Band Instability Bench Press\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Hanging Band Instability Bench Press<\/div>\r\n <div class=\"card-detail\">4 sets \u00d7 12 reps<\/div>\r\n <div class=\"card-rest\">Rest: 60s<\/div>\r\n <span class=\"card-play\">▶<\/span>\r\n <\/div>\r\n <\/div>\r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/EOfgz6H_SI8?si=FCHciFFk2NbKRfVL\">\r\n <img decoding=\"async\" src=\"https:\/\/i.ytimg.com\/vi\/bR_dKXdtfrQ\/hq720.jpg?sqp=-oaymwE7CK4FEIIDSFryq4qpAy0IARUAAAAAGAElAADIQj0AgKJD8AEB-AH-CYAC0AWKAgwIABABGFogWihaMA8=&rs=AOn4CLDFM1wvqbdAmwrFyggQ5Y9h2jJ9Lw\" 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<\/div>\r\n <div class=\"card-rest\">Rest: 0s<\/div>\r\n <span class=\"card-play\">▶<\/span>\r\n <\/div>\r\n <\/div>\r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/ux3iEDWGT4Q?si=49GQmW25XIR3zEeV\">\r\n <img decoding=\"async\" src=\"https:\/\/i0.wp.com\/www.muscleandfitness.com\/wp-content\/uploads\/2020\/06\/Osamoj-Imoohi-Performing-Step-1-Of-A-Svend-Press-Exercise.jpg?quality=86&strip=all\" 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 12 reps<\/div>\r\n <div class=\"card-rest\">Rest: 60s<\/div>\r\n <span class=\"card-play\">▶<\/span>\r\n <\/div>\r\n <\/div>\r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/jQjWlIwG4sI?si=a0GyPbRzDGJxjLCp\">\r\n <img decoding=\"async\" src=\"data:image\/jpeg;base64,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\" alt=\"Dumbbell Pull Over\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Dumbbell Pull Over<\/div>\r\n <div class=\"card-detail\">4 sets \u00d7 12 reps<\/div>\r\n <div class=\"card-rest\">Rest: 0s<\/div>\r\n <span class=\"card-play\">▶<\/span>\r\n <\/div>\r\n <\/div>\r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/vV9p_A-AVls?si=kCshzHE4jfYnFNhH\">\r\n <img decoding=\"async\" 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\" alt=\"Incline Cable Fly\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Incline Cable Fly<\/div>\r\n <div class=\"card-detail\">4 sets \u00d7 20 reps<\/div>\r\n <div class=\"card-rest\">Rest: 60s<\/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 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\n\t\t\t\t\t\r\n\r\n\r\n \r\n Advanced Chest Workout \u2013 Week 3B<\/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 { font-family: 'Montserrat', Arial, sans-serif; background: #f6f6f6; margin: 0; }\r\n .back-link-container { margin: 24px 0 0 22px; }\r\n .back-link-container a { color: #2366d1; font-size: 1.2rem; font-weight: 600; text-decoration: none; }\r\n .container { max-width: 1100px; margin: 0 auto; padding: 16px 16px 32px 16px; }\r\n h1 { font-size: 2.15rem; font-weight: 800; color: #222c3c; text-align: center; margin-bottom: 4px; letter-spacing: -0.5px; }\r\n p.subtitle { font-size: 1.1rem; color: #667; text-align: center; margin-bottom: 26px; font-weight: 500; }\r\n .cards-grid { display: grid; grid-template-columns: repeat(auto-fit, minmax(300px, 1fr)); gap: 28px 18px; margin-top: 10px; }\r\n .exercise-card { background: #fff; border-radius: 16px; box-shadow: 0 1.5px 10px 0 rgba(61,70,125,0.18); padding: 0 0 14px 0; overflow: hidden; cursor: pointer; transition: box-shadow 0.13s; display: flex; flex-direction: column; border: none; }\r\n .exercise-card:hover { box-shadow: 0 9px 34px #1976d208; transform: translateY(-3px) scale(1.02); }\r\n .card-img { width: 100%; height: 185px; object-fit: cover; background: #eee; margin-bottom: 0; }\r\n .card-content { padding: 15px 20px 5px 20px; display: flex; flex-direction: column; }\r\n .card-title { font-size: 1.16rem; font-weight: 700; color: #263554; margin-bottom: 4px; }\r\n .card-detail { font-size: 0.99rem; color: #444; margin-bottom: 5px; font-weight: 500; }\r\n .card-rest { font-size: 0.95rem; color: #888; margin-bottom: 4px; }\r\n .card-play { margin-left: auto; background: none; border: none; color: #1976d2; font-size: 1.7rem; margin-top: 7px; cursor: pointer; }\r\n #videoPopup { display: none; position: fixed; z-index: 1001; left: 0; top: 0; width: 100vw; height: 100vh; background: rgba(30,40,65,0.48); 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class=\"subtitle\">Instability and progressive overload for advanced chest gains<\/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=L_TBLq23cuMd9XVr\">\r\n <img decoding=\"async\" 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alt=\"Hanging Band Instability Bench Press\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Hanging Band Instability Bench Press<\/div>\r\n <div class=\"card-detail\">4 sets \u00d7 12 reps<\/div>\r\n <div class=\"card-rest\">Rest: 60s<\/div>\r\n <span class=\"card-play\">▶<\/span>\r\n <\/div>\r\n <\/div>\r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/EOfgz6H_SI8?si=FCHciFFk2NbKRfVL\">\r\n <img decoding=\"async\" src=\"https:\/\/i.ytimg.com\/vi\/bR_dKXdtfrQ\/hq720.jpg?sqp=-oaymwE7CK4FEIIDSFryq4qpAy0IARUAAAAAGAElAADIQj0AgKJD8AEB-AH-CYAC0AWKAgwIABABGFogWihaMA8=&rs=AOn4CLDFM1wvqbdAmwrFyggQ5Y9h2jJ9Lw\" 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<\/div>\r\n <div class=\"card-rest\">Rest: 0s<\/div>\r\n <span class=\"card-play\">▶<\/span>\r\n <\/div>\r\n <\/div>\r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/ux3iEDWGT4Q?si=49GQmW25XIR3zEeV\">\r\n <img decoding=\"async\" src=\"https:\/\/i0.wp.com\/www.muscleandfitness.com\/wp-content\/uploads\/2020\/06\/Osamoj-Imoohi-Performing-Step-1-Of-A-Svend-Press-Exercise.jpg?quality=86&strip=all\" 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 12 reps<\/div>\r\n <div class=\"card-rest\">Rest: 60s<\/div>\r\n <span class=\"card-play\">▶<\/span>\r\n <\/div>\r\n <\/div>\r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/jQjWlIwG4sI?si=a0GyPbRzDGJxjLCp\">\r\n <img decoding=\"async\" src=\"data:image\/jpeg;base64,\/9j\/4AAQSkZJRgABAQAAAQABAAD\/2wCEAAkGBxMTEhUSExIVFhUVGBgXFxcXFxgXFxgYFRcWGBgYGBcYHyggGBolHRYXITEhJSktLi4uFx8zODMsNygtLisBCgoKDg0OFxAQGi0fHR0tLS0tLS0tLS0tLS0rLS0rLS0tLS0tKy0tLS0rLS0tLS0tLS0tKy0tKy8rLSstLS0tLf\/AABEIAKgBLAMBIgACEQEDEQH\/xAAbAAABBQEBAAAAAAAAAAAAAAADAQIEBQYAB\/\/EAEEQAAEDAgQDBQYDBQcEAwAAAAEAAhEDIRIxQVEEBWETcYGRoQYiscHR8DJS4RQjQmLxByRygpKiwjNDU7IVc+L\/xAAaAQEBAQEBAQEAAAAAAAAAAAAAAQIDBAUG\/8QAKBEBAQACAgICAAQHAAAAAAAAAAECEQMxEiFBYQQTMlEFImJxgcHw\/9oADAMBAAIRAxEAPwDzusFI4UINYI3CKTp05O1nQA1VlQ0z6+R\/RV3Dt0JVpRHVVhLpgHf16\/qiNZYyLX8v6JlFkXR2yZnu8FqIdgygaorKfS6Runf6IwYN9Pp9AqhrKZvM528h85TgywjpGURb5J1PWZsbeQPzPknBsNtNoA1QKGC1r\/c6pzaRk2tAjLP3p17koYLG9voR804C+sQNN5n5Ip9NogwDmfOTOu6QNgCQJttnaNd0tO2W+173OicDLRimThJsc7GMt1UIWmRA+G1koGwvbbK8fAp4cbZ6zbLbROwjO8wPSY+JRQm0zeRqYyySYZAgWMQbZWj0RWnebG2f0SFwDYbisABYnKwQNc0SBhEnKw2JPoCmmkZkttHTcfRFLxY+9MyM\/wApG2cEobqp2dB6HPy2lQNgSfd9BsPlCXh6bZ98DD7xJtlLjn5BMx5wDnnB2A22ATcW83mbGYkxptCUA4TiKRkVLSW4IFyAfe02wpeb1qTSzsryCXWk5920pXNgtIBvIyOWJs+kplVknW3Q6lc\/G\/u5+f8AJ97\/ANpPHVuGwONKHPj3WgzJkLK805hTFenTLKuN2GA0MgXt3rRA98R13VBzED9spGPy31ydkNvDTqtY42fLrbtaYx\/4365hm5O\/WPBBDpYCabwSATGC0jS6lscNZFz8TFo2Q3xECbR9+iukRnOb+R+ezPqmUyIksfN\/yRnbXaEY4evl+iY46SYg6WsWgDLqVNCHxVR0xTpk5ZhuuL+boFGdUqDNki+jdrfx7x5qyJ77x6T06pju\/X0gJoAfg2qf6W7n+bvQJbHvB4z\/AIW5A2OeoHqjvI0nX6oVSIv9ypoBOCf48\/yjfvUXiXMgh2INkXw566ZXUsEblRuaRg6yroQOC4qm5zg0PIH8WEEZ9CpLsG5\/0IPJgBS8dlJcAoKmqEThTdJUHyTuEFwpj068va04cq0oGPveyrOHH39hWfDiBpoq5p1IKSwzPll0CBRGtv6kfRS6V9Bb9Dt1WoyVto8B5kDdGDbzOhGW8fRDYwgDLQeNhsjdkSRkLH1I6dFRzDJPT6A7p04W74Rtt4olNs2gWj7yTgC1pJAtJ6xc7bKhxpZXFp06Eb9VzTJw2yn5brjSNsrHfoRsnTBiBlPl4IObT6jM6HfvSU24mgyBOE5dzs5T2giTAubeQEZbifFNJxNBEQQD5wdkCxBAkXtroCd+iXsrziF402mNeqQvgiwv16E7dPRNwGZkZDXaZOXVBzGTPvCxj4Hfr6Jr2YW2M4QAO7LdPa4mbC1szsOnVNa\/C24FgNToOoQDczIzkScuhF77EobnTaRvl1jf7hGfTyysZzzsRtuQucRlAynPbwQRmyMiM9jsBvsEwS4GTuMupG6kYYkwLmfCGjbceqaQXCwGvzGyAfEGOzvm\/D\/qB6ob353vMZbDr4IvECOzsP8AqDXdjxt1UY0iahygaT+YZf7Qsuevj7JN\/LTqQNbZKi4wf3xlxeP\/AFcPKy0gZ\/DbTX9OhVFxbP76yw0t1wVDtl+i06rBjC4TMTOnUjfoufTjI7ett06oZnLWJi2YyhKXgaDT4woAHhTvvp0I36oZpHKdNu4b9Ud7ugtM5bEfMIeL+UeiATqBE326ZT16oZ4d2+sa6eKM62g9ENxmLDXbu+MoI1WlAz020zKFUonfI7bR1R3CBcaXy0Ca5u4tInLe6giYTa+fTYE\/JQ+ZsIbM7\/An5Kzpt6X8PqoHPBDNs9vyuT5EPlzT2Yv9kn6KbSkT96AfJD5a0dky3w3KltaNvggo3pOHdcJK\/wAx8UOgPe8VnHp25u13w7hsrPhSLW22zVXw4H3KtOGHT1KOSxot6fDpHzUykdMI9PqolI9\/r0UulHXrmtRBqdgJGUTlmjCZFrX1H1QmRF565os9\/WxWkT+ApNM4hfadN7dxHgV59xvtFWxvAdDcTgGw0gCSIuL2Xo3BPo4Q4tONowEyR7pJLZGREk9191lvaH2EcQa3CnED72AmTJucLtkuU6amN7P9m+aP4hhxD3mOgkQJBBvGh7leW2vHTLvndZz2Xoigx1N5LajnS4EQIiBC0ciZvMdculkllSyztzBckt1tlMQ3rvKaRLRhboIyyt12SAm8kxNrZiB03J8lxMNETpFj06KoI4Nke7c5ZbH5SkDb3BiBFxnJnXuTKkGLm1xI1g7BNc7STAA06m2XQIDNw3gHO\/p17lGEBoxAzF9dL67p1p1vnbwOmwTQQQMRdMCR1sTpuoG1HGRAOZnuh0a7wucRsZj79UtR18yZJmw2JGm4HmnBw30jT6IACZuDnbuhvXfEhumDhEWMX1890cOBJ97WNLiBla5koNd4Y0ycOf4iBJudQgBxtZrBjdOFhkm5gfZUfg+IFQdo0kteXGb5ABv\/ABQ\/aiuW8PU7MF\/u+9ABDWuOEkxlnZQfZPjWOoikCQ5mKQYEBziRBOnvHyTQu5zgGbanK8f8lTVj\/e2zMSN\/\/G\/r1V57ueLbUaTHx+CoalQftoE5HO2lM9OqKtakQYByt+K5uuIGxz\/m3shuqACxyHSTHgnucBademiBsDYx\/m2trukAGx\/3JHVdJH3H1QsUa3t3az8VA8jOZ9coB+MpCG9fXcoYd1+7dUjjAmd\/vzQNdhi85D1CFWdO\/wBz0Ty2\/wALbeKEWkiJ306E79PVQDBVXz8+54H6fNW1NseR03jr0VT7Rvlob0PxarAXgmfumdw+CK4d\/wDQlE4M\/u2dw\/8AUD5JXO6hQUFYWQaOZRqqBTPvFYw6d+buLnh+9WPD9SqzhX5XVlRqyM+n3dVxWdLv+G0qXRIGo9PkodLiLi4ufkTv0UxjzMzoBltPXqtREhrpFyBMhH7S4uLk+FiZ9FFa8uBE7jLvG6MahGuZjLoTv0VRJwNMy4GQARaIE\/VF5ZxooVm02k9kaeItJkB2MtxNk21tlZE5WWAl1TE6QAALbmc51WA5v7TVnVXOa8ta3ExgscLA9xDb555rXj6JXqXOuW06jceEHUEddQVk+0dTdhz2na30ClexXtG+rRc2oJLDE7tIm4GRCDz5gjEN7d0wvNnLLuPXhrKe0vhq4dJmCNOluuU28EuMMbEg4QBpNoGhVJw9RwGITLfu6teE4oGmHDQX3HouuGe\/V7ceTj8fc6SMMkGRnOXQjfqnAyYtkDkdZ69EJ7SSPw2PyI26ymTp7uh+IGnRdHIbBBNxc7dw+SYAXAGwkDqdD8kLDEzhufkBsmRiAIDYMHwsdkEioSIyMkjX8pPyKEWnPPK19DPhmucYgQ29shsSdNgUJ7bkkDIbfTu8kBaIOMbBwG2WEnLoVSe2gGmhG+pf9ArKndwgD8Q26H4Qqv21pfitkW\/CotTqs3uIfOv2h0ilUwhwwvbJAdhkj4nzUP2a4R9Jz3PcMT\/5tAcye8+isKzpIsPRRabvey9RuJ+IWLW2gbUOc7anSfr6LOcy4ks4ntB+KYv\/AIQOm6tqJO3qOvX7hUZYH8W5pBIuYmPwtZqkGnLi0CTMNGp0AE+iU4vsnbL1QsUASNBN9YHXdc9508b9D13hB0O9JNzoY2TXNIJ6xadpnTqmmpfXzPTr3Lseczpqes69yBCCfO6a5pAy0Tg4dfVNJtecr5+KgY6kZy1G2huhVaeVvQdURzjORzvY7plar3+vcgSnRj+EeQVPzoS7DA91s\/6iBp93Vyx8gziju7506BUHP3fvGRIkX696s7Ct5g0MAw\/hEWhSOFfjaHQBM6DQwov7BLLkgnopXDNDGhskx8zKlkFTVQG\/iRKpsmtpy8dQPUD6rnhHo5vhY8M8AXIVm10Zgj\/K76Ky9m\/Z5gex77mRA8Vta5AzXS4PN5MPwtQO\/CQfs5iOinU6fRunTedOoUnjmseSWvY7bI9fxC+6qsUOiLCdukZnvU6FiGyDZuo7tNlJbbRv9fBV9KoMsJ9O\/dFYY\/E0zbURJtuqJPEGqB+7NMbh038QLLI1PZriHFxmlcn+I6mcgCtXqDFoM3A2\/mPVPa9uUevjoVdiHyPhHcHT9w46riIwiRMGwESREzvfJaFtJ1ZjjUgOsYtaRHyQvZ+s1lTG8xha43NhkJudir3ieb0iJDmkEOg5ghv4r6gSJVuEyxawzuOTKVqJpNgj3XCD4TBVe2rhNrjONCNVdc\/42+CI+qxvH8wNGXYS6DA2E79F49Xfp7rrx3XpfBUOFqUhUYzFocRLnA2kGcs9LbLJc\/4z9nrANGJjpBAklpGRBn8JvZYpnOarsQDy0OuQ0kA94m6Ca0ar3T3Pb59kl9Nk3ntISXTnaJ+vepTee8Dgu+vigWYzLoJMFefVeJJGaJRq3sJJMb73TUGud7QUwbMe4T7pJwuuCMgSNc\/RCf7QjHh7IwYEB5ncnrY+iyz6hOG4k2F8vezt3JrOIghwIP4rX0BAmQNgrqI1fF87wmWU5v8AnPTO3QKr5tzz9oB\/dZke82cIIkRe5zVTU43EO+07SI+adw\/FQ0Dw9cvRLroXVXiAbg\/EadUOg28wY3gx5+CrqdYm2\/1W7by1optb0E9+q48tmOnXiw89qek3efX6Ku4Qf3t\/ce++GVcVuFc3K6gU+FLKpql1iDIi4JjzFljHkxay4cotMFrzNvvKyaW9Trt97LmuLgDizg5dx3SuJGufT9V1cgsI0Pw7\/kmu3LhY9Nv1RIO\/3nv1S4Sczt6z9FAOnGWL4d6QgEZgSPiE\/CRad99yfmmOkxcaHzvsgG4Xzz\/UoVRg339Y69E9zja4v37d3RCIMzb16dEBWM67afqs9z9v71oBzAy6n9Fftk2t66z06Kg5uD27AYmW\/H9UFw+lOv2UM04RXyZy+\/BNfnkEGYrFJSqw4HbD8FKPLXuLWs94umANgASb6XReI9na7QXQDhFwDJt4LGE068uUq+5bz6HNM5Eei2HHcQMJIvIkXznqvGu2KsWe0VcNDMQIaIEi8bLra4aavj3tOdFttRh\/Qqo4mrhIILo2JNvmqoc9qahp8wk4zmHaARIzlZWN9yX2Z4is3E49kxwkSSXGdYm3ojc79lnUqRdSr1C8XhxAa6NABke8lTuE9o3GkzAWtaWt95xkmws1jbnzHiqrmPMXuN31D3wxttmi5\/zErd1Im\/am5Tz3HDXziGZGo3tkZVo\/iSZ7MEkCXHOB4j1WIFN761TsmOdDnfgaXWJOwXtfsrQp0eFY0AYnNBqTmXEAkHumITGbLdMn7LcHxHEVnHtcDaUOeYGL3icLW2zMHuC1fGO7OjfCXtBE7D9Y9VkeD5meG4qtSH4KhvnIhzy0XOzh4InMvaBoa5zZc\/QESCTIB2EWKmd16d+LGX2sOM4ZtejSqh3vYQD1LPdM9ZCznEUQHe8AR3SCqvlPtAaLezcZYbzsYz6zCfxXOmkzK8ueNenHKdbQvabhm03tcwANe3IZBzbGNgbHzVH2kqw57zMVA0NOUnzCpXVZXfC3xm3k5JPK6SDUg2v8P1SisTrb6foo2JJiWmEptfb7mfqm0HGSJ6+k\/JRnORKRLXSQRAm\/UKgrTcjoUVtS06g3Q+H4w03Y2hpkEQ5rXjMHJwImym8Pz2sAcNUtB0aA0eTQAkQThv8AqUwbYnNz2JzXoY4i1nA+i83qcwcCKlQue6wlxLiBfInJSjz1pFpC48str0cNkje9vuuqNY+JCxfD8ZUaZcyW95y8CtpyvC6njwkCJznPqVwuNjvMpelZxLAx5ptAgiW9JN\/ikqVL5DyHX6FC4x5NYE7EDz+kp+Jv5e6569e9ejju8Xm5prIgd0+HT6FPxz\/CM+n12hMi+R\/3bojMMWB\/3fey25Blh1Hw3MIJ7ttvvZSi4RcGb77n5INRwyEjIa7idNkAnHpvHkeuyC8GdYjfqOvejAt3OtvA9EKqROZ9PogeHd6oeNP94b\/ib\/xV5bc+Y+iz3H1MPEAzk4HQ2ttrARWm4LgqlYkU2k4W4nG4a1oEy4\/ZKoX85ZNmuI3kD4r07lnMaLOUVH02iWUnCo0GHF5EST1kEHZeKMPcta9S\/uuU8crjrpoeG5u2lWdVa0PLm4W3MNFpAETprohcdzytUkYjTabENtPSc1UjiIIwH8OqI\/iHPIgFzryc\/RYZR6zCNEyDsVbcNwFU5tjvzU5vAHULURnAw7FTOD4N7zAEDdXP7H0UrhS9ghobGd2yfOQro2LyhnZMLe1N7j3D7u4HvX+qicx4MvxE8TUOsYAB4w7LzVkONrRH7uNsH6qFxuN7S33RNpDTPxWtRF7\/AGaczoMp1KEtFW5ZiAAeTa07WMbKT7T1v2GlT9+eIfUcap1qtLb1CNIcGgbAxosXw\/KGaie9S\/8A42nFmAFX3oQuYc0NR2OfeJud7R8gh8E6pWd2bfEk2aOp+5T+L4IG0Kw4WpR4doY1xcXBrnmI95wnDncCY891m477amWughycN\/mOp+g0QavLAdh99FPdzZhtKjV+Ys6qiqrcrGg9VX8RQDTGqlcZzJzrCw9VDw2mRr6LAkCgGNByc4YhfJtwLbnPuUVzgARqrTmLS8giAAAN\/Hooo4U7jySwaf2Y9lqvEcNLm4A4l1NxHvEb\/wCE9c89lS+1HJDwtQMfXY9xEnC0iNplbXl3tNTZSp0yKowMa22GPdaAYusb7TVTX4h9QE4TEYoxWaBeO5Zltulsiv4BlIiHROpkg\/RFq0KbR7hz3AJ80nC04zAPoj8ScUC\/j\/RdfhlVVe8ffihMNxO6tWcrDhPaMadiD9E1\/JBIHb0\/Wyx41drbhK+IhrTM6XuB+kracC0DhHeAHhf5rzmhwDA\/DVqDsxPvAu0EjJrj6LW8p44u4QN1bAPnE+i5ck1HbhvvSNzeuGHETABjzUEc3p\/mPl+idz29N3+IfJZsUe\/1WeH9Jz\/qalnHsN+1HdIB1+\/FFbx9Mf8Acbv+Ju0WHgsl2Xf5ld2Peuzi1zuOpa1W3tYg69Pu6C7mNI\/9wZrL9h1KTsOpQapvG08+0brbv8UN\/GM\/O223WevRZnsOp9F3YdT6INZR4guuGktJs4CROGYtkYaTfYrJ8Q8mpIzJJHfJKncPzStTc4h4DXNcCIGCCLjs4w3gaZqHxof2klsEESCAPRLF3PgV3MXBrg1xDajYcAYkG8HcTeCq5rvuFO4Xlzn6YW3LnZwBc2GqhVGwSGgxNkmNkdObk\/My8m14D2HGdR89G2HmtJwfJKdMQxoCk8OXHRT6Td1XJAHLhsuPLBsrZoGwT8I2VRQv5WEF3LBstIQENwCqM5\/8egv4LotE+NlHqQqKD9lASHh1avAQKjQrpFLW4dUXPOGwtNQE5gRpstc+kNVHq8ODY3nTNSw2w3D0nPY5wNwQBkAe9xIAzQ8DxmWR\/wDbTPoHXV7R4WpSqljwG0w6oSLG+F2Cw\/mDVUVuBwGdAVmxraK5kRJEGDOcTuhub4iYlWT6TnMaMGQEEC8dSM1BqU3NNxaZuDfwUsVZ8JwjQAQSZAmRF9bEBG7FVo5i\/ceSc3mbwCPduINtLfRXcRZNQqjZUFvMDYWjp1KnCqCksDQxPbYgm8LsQTHOWtocyuARLCekgT5FErcUwi1It7nTtufuVGLlym1M4hxcIAI74+qu\/ZyrLXM2I9R\/+SqgFWnIquEuMGCWCQJAJxAT3zmufJN41047rKJHOKfunvHxVIQtTziniaYziQs1VpuaYc0tOxEH1XPhvqxvn7gULoXSlldnAyEhCeUhQDISJ5TSgQm0IMxKK5MhASlxLmXY+J00OlwoQqHp5Iz6Y2TezGyltV7QxoRmlQ21EVtRaRKCcozaicKqoK5CeuNRCdUVQjio9VOdUQKhnTzVQF79kEorgguCqBvf0QXPgzeNe5Ec7RM\/d4ajqjywNpucLTLwPdb0B36KCufxHa4qoEB5dAcfe\/ENpE23yKpObzBtcye7VRqfGQWTUgMH4bxLgJOVifd\/0hFNYVHhvaNaHDCSZj3rSbZDNS3cak0tGNAY0dB8AoXFUgdZU6vaQCDBIBGTg0kBwnQxI71AeCqiC7hgmHhwppahuasWNInZhPlPcxNLVlSSkLksJpCiFBShyZCVVT8asuUc2fSDmNphweWib4m3EwB+KRaCqtSOErhjmucCWtcCQDBIBBIBRK3PH1qTaQeSMrb90b6RnKzPG874mmOzrUZbHuiticQxwBbF\/dtB8Vc899sOCq4TS4XC+PeqFrQ875H1m+ykcDzvgatMUXPAJvNRogEjR4mFz8PG7ntrPmuUm4w9fjA4tw0sFhPvF0ne\/wCHuSdotBW5KwtdUZUoYAchUbImNCZ30VBWcyYYZ3OngtsSuxJMSauTbRZSSmpCm0OJSSm4TsuDDsfJNr40rimpSDsUyVdmnrLXJ4corXJ4ctolB6djUcOTg9WILjTC\/wA0x1VDLhrdVCvM9yG9y41AhueqhrkJxTnuQXOCoRyDUgRJF9zHfmnvcqTnlNxbia52LSSSANgDkFkReZcomoagLXB94BBiLR6SgcDw7WPcX2AAicrzPfko9OlX1c3zH0QuIZWNibeHyWG14+oCJaRHTJAcO5VVKpUAw2380SX6rXkzpNcAhOQRKUqWtOKalISQshE1wT8KSFAOEoanwuQMwolJtwuhOYg6vSGyb2Y2RXBNhU0A+i06Bc2kBkjQmkKaDYSEJy5NBhTUQlMKDb\/2a8to1xWbWGT6RaZI1Lntsf4mNc3potO72QoBzz2jyGnLCcIxibHNwaHCIm7bzcLMf2bNoEVe3FIjtKMdoGG0nHGPSImNFpuE5TwDSXdq1wGNsPq0zI7NwDsOkktcDnO2S8PJjLl1H6H8NyZ48U1nlJqepNz\/AB7\/AOrAe01DBjp\/kqFuYP4SRmLFZteg\/wBo3C8O2jTdR7MOxlrhTc0jCCS0kDW8TrC89Xb8Nj44a+3h\/ivL+ZzTL+md\/wB69NaUQOXLl7HyzsaY6odPL6rlyqHBNc5cuRAcd0jnhIuVDUNy5cgGVGrBcuQQq1BuwQjwrdguXIGO4UDRDdSC5cihupJvZrlyzYpjmJhauXKVSQuIXLlEckJXLlFcnNXLkUriklcuRDSUhXLkDSmkrlyBJSQuXKB9LiHNs10eSd+3VPzn0+i5cs3DG+7I7Y\/iObGaxzyk+rQ63FPcIc4keCjLlysknTGeeWd3lbb93b\/\/2Q==\" alt=\"Dumbbell Pull Over\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Dumbbell Pull Over<\/div>\r\n <div class=\"card-detail\">4 sets \u00d7 12 reps<\/div>\r\n <div class=\"card-rest\">Rest: 0s<\/div>\r\n <span class=\"card-play\">▶<\/span>\r\n <\/div>\r\n <\/div>\r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/vV9p_A-AVls?si=kCshzHE4jfYnFNhH\">\r\n <img decoding=\"async\" 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\" alt=\"Incline Cable Fly\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Incline Cable Fly<\/div>\r\n <div class=\"card-detail\">4 sets \u00d7 20 reps<\/div>\r\n <div class=\"card-rest\">Rest: 60s<\/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>Advanced Chest Workout \u2013 Week 3B ← Back to Categories Advanced Chest Workout \u2013 Week 3B Instability and progressive overload for advanced chest gains Hanging Band Instability Bench Press 4 sets \u00d7 12 reps Rest: 60s ▶ Incline Dumbbell Press 4 sets \u00d7 12 reps Rest: 0s ▶ Svend Press 4 sets \u00d7 12 reps 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