Wednesday - Back & Biceps Workout<\/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 to Categories link *\/\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: 2.5rem;\r\n font-weight: 700;\r\n color: #222c3c;\r\n margin-bottom: 5px;\r\n letter-spacing: -1px;\r\n text-align: center;\r\n }\r\n p.subtitle {\r\n font-size: 1.08rem;\r\n color: #667;\r\n margin-bottom: 26px;\r\n text-align: center;\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: 1.18rem;\r\n font-weight: 700;\r\n color: #263554;\r\n margin-bottom: 5px;\r\n }\r\n .card-sub {\r\n font-size: 1.02rem;\r\n color: #868c9b;\r\n margin-bottom: 5px;\r\n }\r\n .card-detail {\r\n font-size: 0.99rem;\r\n color: #333;\r\n margin-bottom: 8px;\r\n font-weight: 500;\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 {\r\n grid-template-columns: 1fr;\r\n }\r\n #videoPopup .popup-content {\r\n max-width: 99vw;\r\n }\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\/code-ai-trainer-home-page-1st\/\">← Back to Categories<\/a>\r\n <\/div>\r\n <div class=\"container\">\r\n <h1>Wednesday - Back & Biceps Workout<\/h1>\r\n <p class=\"subtitle\">Tap any exercise to see the demonstration<\/p>\r\n <div class=\"cards-grid\">\r\n \r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/p0ZbLvvU0Kw?si=KRWbKKq2nmFq83ip\">\r\n <img decoding=\"async\" src=\"https:\/\/blogscdn.thehut.net\/wp-content\/uploads\/sites\/495\/2018\/10\/25171220\/Blog-Deadlifting-Male_1800x672_1200x672_acf_cropped.jpg\" class=\"card-img\" alt=\"Dead Lift \/ Bent Over Row\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Dead Lift \/ Bent Over Row<\/div>\r\n <div class=\"card-sub\">Back & Biceps<\/div>\r\n <div class=\"card-detail\">3-4 sets \u00d7 8-15 reps<\/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\/okB0a3E3r6g?si=uBmWkXfUJWeWcpzR\">\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\" alt=\"Seated Row\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Seated Row<\/div>\r\n <div class=\"card-sub\">Back & Biceps<\/div>\r\n <div class=\"card-detail\">3-4 sets \u00d7 8-15 reps<\/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\/6mnJ3ZpHWpE?si=6_dVB8z9VxtmimiC\">\r\n <img decoding=\"async\" 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\" class=\"card-img\" alt=\"One Arm Dumbbell Row\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">One Arm Dumbbell Row<\/div>\r\n <div class=\"card-sub\">Back & Biceps<\/div>\r\n <div class=\"card-detail\">3-4 sets \u00d7 8-15 reps<\/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\/lVnGuDA8oUI?si=EUxRYcfho3jDzLny\">\r\n <img decoding=\"async\" src=\"https:\/\/cdn.muscleandstrength.com\/sites\/default\/files\/t-bar-row.jpg\" class=\"card-img\" alt=\"T-Bar Row\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">T-Bar Row<\/div>\r\n <div class=\"card-sub\">Back & Biceps<\/div>\r\n <div class=\"card-detail\">3-4 sets \u00d7 8-15 reps<\/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\/obFKEQEAink?si=0ibMWXRrOrhphZOQ\">\r\n <img decoding=\"async\" src=\"https:\/\/i.ytimg.com\/vi\/rfRdD5PKrko\/maxresdefault.jpg\" class=\"card-img\" alt=\"Machine Curl\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Machine Curl<\/div>\r\n <div class=\"card-sub\">Biceps<\/div>\r\n <div class=\"card-detail\">3-4 sets \u00d7 8-15 reps<\/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\/YgPAGoe6GQI?si=wEUJ53kNuHWfDMjs\">\r\n <img decoding=\"async\" src=\"https:\/\/i.ytimg.com\/vi\/M_uPvGrMx_o\/maxresdefault.jpg\" class=\"card-img\" alt=\"Preacher Curl\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Preacher Curl<\/div>\r\n <div class=\"card-sub\">Biceps<\/div>\r\n <div class=\"card-detail\">3-4 sets \u00d7 8-15 reps<\/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\/VMbDQ8PZazY?si=y5Bx0YMOWQ2Sfg12\">\r\n <img decoding=\"async\" src=\"https:\/\/blogscdn.thehut.net\/wp-content\/uploads\/sites\/478\/2015\/10\/28020733\/bic.jpg\" class=\"card-img\" alt=\"Concentration Curl\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Concentration<\/div>\r\n <div class=\"card-sub\">Biceps<\/div>\r\n <div class=\"card-detail\">3-4 sets \u00d7 8-15 reps<\/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\/q6DAfHL6mFQ?si=ymw1sBKqtw7afhqb\">\r\n <img decoding=\"async\" src=\"https:\/\/encrypted-tbn0.gstatic.com\/images?q=tbn:ANd9GcSn8HU9zM__8QO_JJiAYkyMSlt9vLIDKxmMjQ&s\" class=\"card-img\" alt=\"Hammer Dumbbell\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Hammer Dumbbell<\/div>\r\n <div class=\"card-sub\">Biceps<\/div>\r\n <div class=\"card-detail\">3-4 sets \u00d7 8-15 reps<\/div>\r\n <span class=\"card-play\">▶<\/span>\r\n <\/div>\r\n <\/div>\r\n <\/div>\r\n <\/div>\r\n \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\r\n <script>\r\n \/\/ Open popup and show video\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 \/\/ Close popup function\r\n function closePopup(){\r\n document.getElementById('videoPopup').style.display = 'none';\r\n document.getElementById('popupFrame').src = \"\";\r\n }\r\n \/\/ Close popup on outside click\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>Wednesday – Back & Biceps Workout ← Back to Categories Wednesday – Back & Biceps Workout Tap any exercise to see the demonstration Dead Lift \/ Bent Over Row Back & Biceps 3-4 sets \u00d7 8-15 reps ▶ Seated Row Back & Biceps 3-4 sets \u00d7 8-15 reps ▶ One Arm Dumbbell Row Back & […]<\/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-419","page","type-page","status-publish","hentry"],"jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/pages\/419","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=419"}],"version-history":[{"count":8,"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/pages\/419\/revisions"}],"predecessor-version":[{"id":1191,"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/pages\/419\/revisions\/1191"}],"wp:attachment":[{"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/media?parent=419"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}<br 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\n\t\t\t\t\t\r\n\r\n\r\n \r\n Wednesday - Back & Biceps Workout<\/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 to Categories link *\/\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: 2.5rem;\r\n font-weight: 700;\r\n color: #222c3c;\r\n margin-bottom: 5px;\r\n letter-spacing: -1px;\r\n text-align: center;\r\n }\r\n p.subtitle {\r\n font-size: 1.08rem;\r\n color: #667;\r\n margin-bottom: 26px;\r\n text-align: center;\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: 1.18rem;\r\n font-weight: 700;\r\n color: #263554;\r\n margin-bottom: 5px;\r\n }\r\n .card-sub {\r\n font-size: 1.02rem;\r\n color: #868c9b;\r\n margin-bottom: 5px;\r\n }\r\n .card-detail {\r\n font-size: 0.99rem;\r\n color: #333;\r\n margin-bottom: 8px;\r\n font-weight: 500;\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 {\r\n grid-template-columns: 1fr;\r\n }\r\n #videoPopup .popup-content {\r\n max-width: 99vw;\r\n }\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\/code-ai-trainer-home-page-1st\/\">← Back to Categories<\/a>\r\n <\/div>\r\n <div class=\"container\">\r\n <h1>Wednesday - Back & Biceps Workout<\/h1>\r\n <p class=\"subtitle\">Tap any exercise to see the demonstration<\/p>\r\n <div class=\"cards-grid\">\r\n \r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/p0ZbLvvU0Kw?si=KRWbKKq2nmFq83ip\">\r\n <img decoding=\"async\" src=\"https:\/\/blogscdn.thehut.net\/wp-content\/uploads\/sites\/495\/2018\/10\/25171220\/Blog-Deadlifting-Male_1800x672_1200x672_acf_cropped.jpg\" class=\"card-img\" alt=\"Dead Lift \/ Bent Over Row\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Dead Lift \/ Bent Over Row<\/div>\r\n <div class=\"card-sub\">Back & Biceps<\/div>\r\n <div class=\"card-detail\">3-4 sets \u00d7 8-15 reps<\/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\/okB0a3E3r6g?si=uBmWkXfUJWeWcpzR\">\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\" alt=\"Seated Row\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Seated Row<\/div>\r\n <div class=\"card-sub\">Back & Biceps<\/div>\r\n <div class=\"card-detail\">3-4 sets \u00d7 8-15 reps<\/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\/6mnJ3ZpHWpE?si=6_dVB8z9VxtmimiC\">\r\n <img decoding=\"async\" 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\" class=\"card-img\" alt=\"One Arm Dumbbell Row\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">One Arm Dumbbell Row<\/div>\r\n <div class=\"card-sub\">Back & Biceps<\/div>\r\n <div class=\"card-detail\">3-4 sets \u00d7 8-15 reps<\/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\/lVnGuDA8oUI?si=EUxRYcfho3jDzLny\">\r\n <img decoding=\"async\" src=\"https:\/\/cdn.muscleandstrength.com\/sites\/default\/files\/t-bar-row.jpg\" class=\"card-img\" alt=\"T-Bar Row\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">T-Bar Row<\/div>\r\n <div class=\"card-sub\">Back & Biceps<\/div>\r\n <div class=\"card-detail\">3-4 sets \u00d7 8-15 reps<\/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\/obFKEQEAink?si=0ibMWXRrOrhphZOQ\">\r\n <img decoding=\"async\" src=\"https:\/\/i.ytimg.com\/vi\/rfRdD5PKrko\/maxresdefault.jpg\" class=\"card-img\" alt=\"Machine Curl\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Machine Curl<\/div>\r\n <div class=\"card-sub\">Biceps<\/div>\r\n <div class=\"card-detail\">3-4 sets \u00d7 8-15 reps<\/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\/YgPAGoe6GQI?si=wEUJ53kNuHWfDMjs\">\r\n <img decoding=\"async\" src=\"https:\/\/i.ytimg.com\/vi\/M_uPvGrMx_o\/maxresdefault.jpg\" class=\"card-img\" alt=\"Preacher Curl\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Preacher Curl<\/div>\r\n <div class=\"card-sub\">Biceps<\/div>\r\n <div class=\"card-detail\">3-4 sets \u00d7 8-15 reps<\/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\/VMbDQ8PZazY?si=y5Bx0YMOWQ2Sfg12\">\r\n <img decoding=\"async\" src=\"https:\/\/blogscdn.thehut.net\/wp-content\/uploads\/sites\/478\/2015\/10\/28020733\/bic.jpg\" class=\"card-img\" alt=\"Concentration Curl\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Concentration<\/div>\r\n <div class=\"card-sub\">Biceps<\/div>\r\n <div class=\"card-detail\">3-4 sets \u00d7 8-15 reps<\/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\/q6DAfHL6mFQ?si=ymw1sBKqtw7afhqb\">\r\n <img decoding=\"async\" src=\"https:\/\/encrypted-tbn0.gstatic.com\/images?q=tbn:ANd9GcSn8HU9zM__8QO_JJiAYkyMSlt9vLIDKxmMjQ&s\" class=\"card-img\" alt=\"Hammer Dumbbell\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Hammer Dumbbell<\/div>\r\n <div class=\"card-sub\">Biceps<\/div>\r\n <div class=\"card-detail\">3-4 sets \u00d7 8-15 reps<\/div>\r\n <span class=\"card-play\">▶<\/span>\r\n <\/div>\r\n <\/div>\r\n <\/div>\r\n <\/div>\r\n \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\r\n <script>\r\n \/\/ Open popup and show video\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 \/\/ Close popup function\r\n function closePopup(){\r\n document.getElementById('videoPopup').style.display = 'none';\r\n document.getElementById('popupFrame').src = \"\";\r\n }\r\n \/\/ Close popup on outside click\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>Wednesday – Back & Biceps Workout ← Back to Categories Wednesday – Back & Biceps Workout Tap any exercise to see the demonstration Dead Lift \/ Bent Over Row Back & Biceps 3-4 sets \u00d7 8-15 reps ▶ Seated Row Back & Biceps 3-4 sets \u00d7 8-15 reps ▶ One Arm Dumbbell Row Back & 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