Advanced Chest Workout \u2013 Week 2A<\/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 2A<\/h1>\r\n <p class=\"subtitle\">Volume, strength, and advanced activation<\/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\" src=\"https:\/\/encrypted-tbn0.gstatic.com\/images?q=tbn:ANd9GcT_D8fdG5LSatKuTfaS1zVhCPyAOE92w73xjw&s\" alt=\"Bench Press\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Bench Press<\/div>\r\n <div class=\"card-detail\">4 sets \u00d7 12 reps (75% 1RM)<\/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\r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/AK-mO8p4F0k?si=6w9p55dAinHqlgSC\" height=\"315\" src=\"https:\/\/www.youtube.com\/embed\/dKRTEOD_ubE?si=f7I2N3ODncwKckNI\" >\r\n <img decoding=\"async\" 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\" alt=\"Single Arm Dumbbell Exercise Ball Press\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Single Arm DB Exercise Ball Press<\/div>\r\n <div class=\"card-detail\">3 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\r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/DQ9BTTmJQNI?si=MvS8CJpPvETywb3E\">\r\n <img decoding=\"async\" src=\"https:\/\/i.ytimg.com\/vi\/pPnDmIfOMZQ\/maxresdefault.jpg\" alt=\"Lying Cable Fly\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Lying Cable Fly<\/div>\r\n <div class=\"card-detail\">3 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\r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/dKRTEOD_ubE?si=BEgGjyWIjEYBGfPO\">\r\n <img decoding=\"async\" src=\"https:\/\/i.ytimg.com\/vi\/0L0VmmbjKCM\/maxresdefault.jpg\" alt=\"Overload Single Arm Chest Press\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Overload Single Arm Chest Press<\/div>\r\n <div class=\"card-detail\">3 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\r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/oA8Sxv2WeOs?si=4R6BHYyFKE2p7s8A\">\r\n <img decoding=\"async\" src=\"https:\/\/cdn.muscleandstrength.com\/sites\/default\/files\/chest-dip.jpg\" alt=\"Chest Dip\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Chest Dip<\/div>\r\n <div class=\"card-detail\">3 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\r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/CCA-lKGNkyw?si=cslNMWRKGpgfLG5a\">\r\n <img decoding=\"async\" src=\"https:\/\/blog.nasm.org\/hubfs\/power-pushups.jpg\" alt=\"Pushups\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Pushups<\/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\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 2A ← Back to Categories Advanced Chest Workout \u2013 Week 2A Volume, strength, and advanced activation Bench Press 4 sets \u00d7 12 reps (75% 1RM) Rest: 60s ▶ Single Arm DB Exercise Ball Press 3 sets \u00d7 12 reps Rest: 0s ▶ Lying Cable Fly 3 sets \u00d7 12 reps 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\n\t\t\t\t\t\r\n\r\n\r\n \r\n Advanced Chest Workout \u2013 Week 2A<\/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 2A<\/h1>\r\n <p class=\"subtitle\">Volume, strength, and advanced activation<\/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\" src=\"https:\/\/encrypted-tbn0.gstatic.com\/images?q=tbn:ANd9GcT_D8fdG5LSatKuTfaS1zVhCPyAOE92w73xjw&s\" alt=\"Bench Press\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Bench Press<\/div>\r\n <div class=\"card-detail\">4 sets \u00d7 12 reps (75% 1RM)<\/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\r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/AK-mO8p4F0k?si=6w9p55dAinHqlgSC\" height=\"315\" src=\"https:\/\/www.youtube.com\/embed\/dKRTEOD_ubE?si=f7I2N3ODncwKckNI\" >\r\n <img decoding=\"async\" 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\" alt=\"Single Arm Dumbbell Exercise Ball Press\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Single Arm DB Exercise Ball Press<\/div>\r\n <div class=\"card-detail\">3 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\r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/DQ9BTTmJQNI?si=MvS8CJpPvETywb3E\">\r\n <img decoding=\"async\" src=\"https:\/\/i.ytimg.com\/vi\/pPnDmIfOMZQ\/maxresdefault.jpg\" alt=\"Lying Cable Fly\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Lying Cable Fly<\/div>\r\n <div class=\"card-detail\">3 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\r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/dKRTEOD_ubE?si=BEgGjyWIjEYBGfPO\">\r\n <img decoding=\"async\" src=\"https:\/\/i.ytimg.com\/vi\/0L0VmmbjKCM\/maxresdefault.jpg\" alt=\"Overload Single Arm Chest Press\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Overload Single Arm Chest Press<\/div>\r\n <div class=\"card-detail\">3 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\r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/oA8Sxv2WeOs?si=4R6BHYyFKE2p7s8A\">\r\n <img decoding=\"async\" src=\"https:\/\/cdn.muscleandstrength.com\/sites\/default\/files\/chest-dip.jpg\" alt=\"Chest Dip\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Chest Dip<\/div>\r\n <div class=\"card-detail\">3 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\r\n <div class=\"exercise-card\" 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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 2A ← Back to Categories Advanced Chest Workout \u2013 Week 2A Volume, strength, and advanced activation Bench Press 4 sets \u00d7 12 reps (75% 1RM) Rest: 60s ▶ Single Arm DB Exercise Ball Press 3 sets \u00d7 12 reps Rest: 0s ▶ Lying Cable Fly 3 sets \u00d7 12 reps 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