Back Workout \u2013 Week 2 (Supersets)<\/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: 16px; font-weight: 500; }\r\n .instructions { font-size: 1rem; color: #166; background: #e9f3fc; padding: 10px 20px; border-radius: 10px; margin-bottom: 26px; text-align: center; }\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: 0px; }\r\n .card-detail { font-size: 0.99rem; color: #444; margin-bottom: 5px; font-weight: 500; }\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>Back Workout \u2013 Week 2<\/h1>\r\n <p class=\"subtitle\">All exercises performed as supersets<\/p>\r\n <div class=\"instructions\">\r\n Perform all exercises as <b>supersets<\/b>. Rest 60\u201390 seconds between sets.\r\n <\/div>\r\n <div class=\"cards-grid\">\r\n\r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/gbPURTSxQLY?si=WVjJFk4kDamkizFY\">\r\n <img decoding=\"async\" src=\"https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2019\/09\/pull-up-pullup-gym-1200x628-facebook.jpg\" alt=\"Negative Pull Up\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Negative Pull Up (controlled down)<\/div>\r\n <div class=\"card-detail\">3 sets \u00d7 10 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\/9c2ckZACErE?si=qd5VTvGzZEAWxo74\">\r\n <img decoding=\"async\" src=\"https:\/\/encrypted-tbn0.gstatic.com\/images?q=tbn:ANd9GcSym1UA5RDTpAxmKYCfmNHYP1EaWGEDlid-HA&s\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Wide Grip Cable Lat Pull Down<\/div>\r\n <div class=\"card-detail\">3 sets \u00d7 10 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\/Gv_SmIQo794?si=bEjO_eObHjYiNisF\">\r\n <img decoding=\"async\" src=\"https:\/\/encrypted-tbn0.gstatic.com\/images?q=tbn:ANd9GcTGIXMZQoF3PcIUq_vA5xKeA0BV9fNDFaschw&s\" alt=\"Close Grip Cable Row\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Close Grip Cable Row<\/div>\r\n <div class=\"card-detail\">3 sets \u00d7 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\/ZQIDO4GNNnM?si=N2mGTGZmZhPSbYIk\">\r\n <img decoding=\"async\" src=\"https:\/\/cdn.muscleandstrength.com\/sites\/default\/files\/bent-over-dumbbell-row-1.jpg\" alt=\"Bent Over Dumbbell Row\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Bent Over Dumbbell Row<\/div>\r\n <div class=\"card-detail\">3 sets \u00d7 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\/VZnn2ET5u8M?si=EReItUNgqn5sfVYJ\">\r\n <img decoding=\"async\" src=\"https:\/\/encrypted-tbn0.gstatic.com\/images?q=tbn:ANd9GcTomwZ-UUktR0PhlK0hG-IfCfBrZvMpbdKObA&s\" alt=\"Bent Over Dumbbell Back Fly\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Bent Over Dumbbell Back Fly<\/div>\r\n <div class=\"card-detail\">3 sets \u00d7 15 reps<\/div>\r\n <span class=\"card-play\">▶<\/span>\r\n <\/div>\r\n <\/div>\r\n \r\n <div class=\"exercise-card\" \r\n data-video=\"https:\/\/www.youtube.com\/embed\/Fwd58bSVOK4?si=8PUgK77qcIWThGps\">\r\n <img decoding=\"async\" src=\"https:\/\/i.ytimg.com\/vi\/plb5jEO4Unw\/hq720.jpg\" alt=\"Dumbbell Deadlift\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Dumbbell Deadlift<\/div>\r\n <div class=\"card-detail\">3 sets \u00d7 15 reps<\/div>\r\n <\/div>\r\n<\/div>\r\n\r\n <img decoding=\"async\" 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HdAbUopAKO6BQUxhUNoUlhQPXQzJtC6BIKym1nyzfqx7zlqFltqflh9WPecqkpFFsLiU0bJYqN745Gh7HB8IDmuFwQC8EXHMKrrcJnhmFPLC+OUloDHixJebNtfQgnS4Nt+ui7PieOT0WztFPTPySCKkbcta7Qx6izgRwSPCc0T0+E1Za0SOqqW5A3NmAe5o7MzW9yI5NXbK1sMsUEtO5ksxtEwujJebgaEOIGpG8hCbZatZUMpHU7hUPbmZFmjzOb1jcHNl+Y7eeC674Rv86wj0z94xFjf60Uf7sfdqUHFMUw+WmkdDPGY5GWzNda4uA4agkHQg6FSsW2dqqWNk1RA6KOS2RzizrXbm3BxI6ovqAuzeEfYrxzEaGUNuyR3RVJtcZIrzC\/LM0SsueJYFE\/8Q\/6HT\/Xu+5eg5yfB1i3\/oJP54P\/ANFTMwWoM4peheJy7KInDI\/NbNbrWG4XvuIXoza6TEhUUXiLc0RkPjd+jsI88Vic5zDq9N5Gv2LLbWyxHaPDgwgyNYRLbeLiQsa487FxtycOYQczk8HuKtBJoZbDk6Jx9TWvJPqCqMIwWoqpDDTwukkaC5zAWtcA0hrr5yLWJAtvXo90mI\/CuUNHwf0IzEiP5XXyT5d75ey11jdkZo37S1zoiC0xO1bYtLx4u19rf6w6\/bdBzSv2HxKCN001G9kbAXPeXwkNA4kB5P2KFWbOVcUDKqSBzYJQwxyFzCHCRudlgHZhduuoXQPCPieNN8bbIHChMjo2uMcWUxuflYM3la3AvvU\/bz9W8O9Ch\/5UoOWYLgdRVvMdNCZXtbmLWlgIbcC\/WIG8jvUSrpnxPdHI0texxa9psS1zTYgkaaEcF0jwBfp037sfvY1i9s\/8wrP3mf7xyCtoPlY\/TZ7wW3DliaD5WP02+8Fs7osFvOigEqaRooTioAlxj\/frTV07GUFPtTTAsbJ84HL5wb6d49qzJYtTtQ74pvpj3XLLly1CSstmWDpwTwa4jz6Nt\/xHuW7oKkGN9jezyPMQBcLm1HPlcDz07yNVvsKlidGRDcgPs5xBGZ2UEkdncufE6OnC6pc7+qBzKj3Sqs2IHIJoFTCNjOdwKSlFJW2T0YQeEIdyU4IGgE40IBqU0IDCdBTSMFUPXR3TQKO6Alldpz8aPQHvOWqWV2n+WHoD3nIkuqbQ4fNUbNUUcET5X9FSHIxpc6wj1NgnvCWegocKhksHMqaTMLjQQx2eb8gSNe1YLCvCjiNNDFTxdBkiY2NmaJxdlYA0XIeLmw32We2j2gqa6TpaqTOQMrW2AYxvENYNBfjxOlybBEdt27wqeXFsKljie+ON7uke0Xayz2Ou8\/N0B377KDjTgdqaQA7qex7DkqTbuI71gcM8KWJwRNhbJG8NGVr5Yy+QAbhmDhmtzcCed1RUW01THViuzh9Rdzs8ozAlzSw3aCNMpsALAWHAWQd5xLbSKlfiLJZGh9OGSQsc5oc8PpmEMYCbuOdrt30wsn4dHE4bREm5LwSeZ8XdquV7RYzLXTPqJ8ud4aHZG5W2a0NFgSeAHFWG0u2NVXwxwVHRZIiCzIwtdows1Jcb6Hkg7jtzU4iyqw8UIeYnSuFVlY1zOjzwD4xxByDKZdQQdDyVDtdTxt2iw1zQA97CZLbzlEgY4jn5Qv8A6QOCxX\/nDin\/AMb+i7\/vWbO1VWaxte+QSVDTdpeLsAsWhoY21mgOOgtqSd5JId6NTiHw10YDzQeLguJY3oxL1vJktfNfKLX3E6LL7J08ce0tcyMBrRC42aLAOeKZ7tO1znHzkrHyeF\/FSCM1O2\/FsJuPNmcR9izuA7VVVJUPqonNdNI1zXulBfmzuDnE2I1u0aoNn4Sq\/F5DVQyRSGhbKS13QANEcbw5julAvYEDW6v9q8OmqNnsPjgifK\/o6J2WNpc7KKY3Nhw1HesNi\/hPxGphkp5eg6OVpa7LE5rrHkS82PqSsM8KeJU8MUEfi+SKNkbM0Ti7LG0Nbc5xc2A1QaDwJUEsGIzxzRvieKUnI9pa6xljsbHhoVldt9n6ttVWTupphD08z+lMbgzKZDZ2a1rG417UcXhErm1b60dD0z4hC74t2TI12YWbm0N+N09jPhNxCqgfTzdB0cgyuyxOa61wdCXm24IMnQfKx+m33gtldY2h+UZ6bfeC190U452igvUsKLMFAhpTrNyZaU6x2iCq2o+Tb6f\/AEuWWJWwx2HPC629vWHq3\/ZdZqiay2Z2ttwVSRU9K4i9v7rpOzVJFHSghwc89Z1j5LiAMtt+llz9teQdALclIjxIhzXM0IIO\/t3eZTKLhrDLTNriLEHPqJG3u27rdmUhot6lZNWVwR5Mo43Bzd28+uy1TELsZQSrIWQLjS0TSgSqAEd0i6O6AyjBSLoXUQ4HI7psFGCqLI4fJbyHfylYfaZwMot9Ae85a3EcammGUkNbxa0EA+fW6xuPD4wegPa5c4ziZqGddzTqOE7C4Q3DqatrHvj6WGFz3mVzWZ5GA8BoL3Wb292BjoZaZ8MjpKaolZGMxBe0uINg5oAc0tJINvmm9960m2X6sUX1dH92pu34vheEk7+nofuSuihjeweAUZaKmV8ReCWB0z+sG2vaw4XHeuW4dhEdRibaWE3hfVuYw3JJp2yOOYHn0TSbrtvhIwrCp3wHEakwOa2QRDpGszAlubymm9rN71z3wHYYJMRkm3tp4nWP+qV2Rh\/lEiBPhZ2Hp8PZTy0weGSOfG\/O4v62UOZblo2TuCmeD\/YrDqnDnVlYXtyPlzuEha1rGAG5A5XKvtpq0YpglXK0hzqepncCNbNgnLhu\/wDYd9qg7IfqxW+hV\/doKbbrYCmioxiGHTOkgu3O1zg8ZXOyZ43gA6O0LTfjutYt7YbG0tNhNLWRB\/SzdBnJeS34yFz3Wbw1AV7ghvspLfgKi3qqXWS\/CP8Aq\/Qf\/U\/5d6DHeCrZqnxCqkiqA4tbCXjK4tOYSMbvHCzirXYHYqkrK7EaeYPyU0pZFleWnKJpo+sfnaRt+1L8AX6dN+7O+9iWg8En+aYz9e7\/AJqpQUO0OCbPxtAgqCZBPCyRplecsfTNbOd29rM57LLR0+wGAyU7qpkkjoGZi6UTPyjJ5XDgsV4RMJwqJhfRVRlndORKwyNdlaQ8uOUNBFnBo9a0+y\/6rVXoVftKDmm10FLHVSMon56cZMjrl1yWNLtTv611OoaSIxMJjaSWi5IFyVmFqcOHxTPRCxnlphJmixRxAghjQRqNBoQnihlRZVz5vpnX6KzJqTVOZUkt8yc30a\/SMUcZT5Z5kCxOb6NZBWKljyOc0\/NcR6uC3ORZLaamySg8HtDvWCWn3b+tbwz1TSxlaECnqUF7g1oJJ\/3c8gotK0Oe1pOUFzQXcgSAT6rrptNgUbIwyLLzJPlE9rt\/q3aGwXSbrZqlLRUrYhZo1+ceJKsohewG8oSUMjd7DbmNR3hFSyuje143tINvwXHmT3hnXXZNFMeIPcU1OzLvFvOrobWn9l\/x\/wBlWY3i\/jAb8WGlpOua+\/hu8xWp4kLOcIQcgXJgdqGVY5vpnmH8yLN2pnL2IZexOb6OYezI8yYyo8vNOb6NZ3OiL+1M9Gjy9ic30a\/Qy5UGP\/KD0B7XLQWVTiuHvkeHNtbLbU9pP4qcPaUx6uq0s2F1mDUlFU4jBCWw05eG1EDJWvYwAtcH3ym97gi6ofCXtZSTOoaOlka+Knmie+Vp+LAZZjWh25wDS4k7t3bbnfwPLyHei+CJeQ7121R5buHbtt6bBcTdE6bFYYzEHtb0VVSi4eWk3z5vohU2wGKUOGUuISCqgkf08\/QxmeISzQ0+ZsAAGpznMQQLHPcBcr+CJeQ70PgeXkO9NUeS4dr2V8JlLXsqIqwQUbcgaOkqG5ZGyB7XgF7Waiw018pVXg9q6AYTPQVVdBFnkqIyTPCx5Y6zOkZmOoI1BsQVyn4Hl5DvR\/A0vIfzJqjyXDpe2m0GH0mFDC6CdtQXWBe17ZA1vSdI9z3s6pcTpYc+xXc8uFV2F0lJUYlBCY46dzg2pp2yNeyLKWuD728o3Fr6LjPwNLyHei+B5eQ701R5Lh03YR2HYdis7Y66J1P4oA2eWeHK6R0jCWCRtmEix0GuiHgxxylhxLFZJqmCNkszjE+SWNjZB4xUOvG5xAcLOabjg4c1zI4PLyHegMIl5DvTVHkuDGJPBmlIIIMshBGoILyQQeIXTdncapmbOVNO6ohbO5lTlhdKwSuzE5csZOY34aarnPwPLyHeh8Dy8h3pqjyXCAtPht+iZ5gqf4Hl5N71fUcWVjWneBr51z4kxMbM5ScAKGqPMEC9cWDE0mUXUF9apFc3Mq99OVuKU4aw9qU2sPIqN0TuSMMPJaqCkoVp5FTa\/BxVQxS9bqBwOXfqQTcEcCPtVZH2harC2nxdvRydG\/ra2zNPWOjm8fUQfYtcON2seqnwLA2Me14Zcg3Dn8Twyg999Ny0MkDrk5rE3uQ0WBtbUctef4p1rWdUuOZ7RYuHVubAE27bJxpt84EcbjXcSe8ldqdYRHzvjsXyZWgW1aLHUcRxsLblX4tj7JGBjGudqOuWlvcDr9gWiExFtAeduwX9tgmqh9OGF8kbGj\/UBrp2cezes5RsZxMsZ4yeSIznkm3OBOm7h5kLrz04FeMFLZUlMkIxESgmMqE4ZVHijTwjUmkKMxSemKHRI+iU2AEqHTIsiHRoJBRAIIICRWQQQGgggqAgggoBdEggoAgAggqDCCCCAIIkEAARI0ECT5k25g5IIKyE9GOSX0Q5IIKBQgaU5GMvkkjzfkggkTJCPNUyHQ3SI6yRu5xtyOvtQQW9UrabDisp03duUH2qPPAJHZpHOeeGYkgeYbh6gggpOUyWLxZvJAwhEgs2gzCBwQEaCCBYFuaF0EECgUAjQQBJt\/v\/AGUEEH\/\/2Q==\" alt=\"Dumbbell Deadlift\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Dumbbell Deadlift<\/div>\r\n <div class=\"card-detail\">3 sets \u00d7 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\/t2-IUkc3eTA?si=Y0QTP0_I3njOQ7IT\">\r\n <img decoding=\"async\" src=\"https:\/\/i.ytimg.com\/vi\/d94xX-AQZ0A\/maxresdefault.jpg\" alt=\"KB Swings\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">KB Swings<\/div>\r\n <div class=\"card-detail\">3 sets \u00d7 10 reps<\/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>Back Workout \u2013 Week 2 (Supersets) ← Back to Categories Back Workout \u2013 Week 2 All exercises performed as supersets Perform all exercises as supersets. Rest 60\u201390 seconds between sets. Negative Pull Up (controlled down) 3 sets \u00d7 10 reps ▶ Wide Grip Cable Lat Pull Down 3 sets \u00d7 10 reps ▶ Close Grip […]<\/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-455","page","type-page","status-publish","hentry"],"jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/pages\/455","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=455"}],"version-history":[{"count":7,"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/pages\/455\/revisions"}],"predecessor-version":[{"id":726,"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/pages\/455\/revisions\/726"}],"wp:attachment":[{"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/media?parent=455"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}<br /> <b>Notice</b>: ob_end_flush(): Failed to send buffer of zlib output compression (0) in <b>/home2/marvelfi/public_html/gym/wp-includes/functions.php</b> on line <b>5493</b><br />

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\n\t\t\t\t\t\r\n\r\n\r\n \r\n Back Workout \u2013 Week 2 (Supersets)<\/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: 16px; font-weight: 500; }\r\n .instructions { font-size: 1rem; color: #166; background: #e9f3fc; padding: 10px 20px; border-radius: 10px; margin-bottom: 26px; text-align: center; }\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: 0px; }\r\n .card-detail { font-size: 0.99rem; color: #444; margin-bottom: 5px; font-weight: 500; }\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>Back Workout \u2013 Week 2<\/h1>\r\n <p class=\"subtitle\">All exercises performed as supersets<\/p>\r\n <div class=\"instructions\">\r\n Perform all exercises as <b>supersets<\/b>. Rest 60\u201390 seconds between sets.\r\n <\/div>\r\n <div class=\"cards-grid\">\r\n\r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/gbPURTSxQLY?si=WVjJFk4kDamkizFY\">\r\n <img decoding=\"async\" src=\"https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2019\/09\/pull-up-pullup-gym-1200x628-facebook.jpg\" alt=\"Negative Pull Up\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Negative Pull Up (controlled down)<\/div>\r\n <div class=\"card-detail\">3 sets \u00d7 10 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\/9c2ckZACErE?si=qd5VTvGzZEAWxo74\">\r\n <img decoding=\"async\" src=\"https:\/\/encrypted-tbn0.gstatic.com\/images?q=tbn:ANd9GcSym1UA5RDTpAxmKYCfmNHYP1EaWGEDlid-HA&s\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Wide Grip Cable Lat Pull Down<\/div>\r\n <div class=\"card-detail\">3 sets \u00d7 10 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\/Gv_SmIQo794?si=bEjO_eObHjYiNisF\">\r\n <img decoding=\"async\" src=\"https:\/\/encrypted-tbn0.gstatic.com\/images?q=tbn:ANd9GcTGIXMZQoF3PcIUq_vA5xKeA0BV9fNDFaschw&s\" alt=\"Close Grip Cable Row\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Close Grip Cable Row<\/div>\r\n <div class=\"card-detail\">3 sets \u00d7 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\/ZQIDO4GNNnM?si=N2mGTGZmZhPSbYIk\">\r\n <img decoding=\"async\" src=\"https:\/\/cdn.muscleandstrength.com\/sites\/default\/files\/bent-over-dumbbell-row-1.jpg\" alt=\"Bent Over Dumbbell Row\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Bent Over Dumbbell Row<\/div>\r\n <div class=\"card-detail\">3 sets \u00d7 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\/VZnn2ET5u8M?si=EReItUNgqn5sfVYJ\">\r\n <img decoding=\"async\" src=\"https:\/\/encrypted-tbn0.gstatic.com\/images?q=tbn:ANd9GcTomwZ-UUktR0PhlK0hG-IfCfBrZvMpbdKObA&s\" alt=\"Bent Over Dumbbell Back Fly\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Bent Over Dumbbell Back Fly<\/div>\r\n <div class=\"card-detail\">3 sets \u00d7 15 reps<\/div>\r\n <span class=\"card-play\">▶<\/span>\r\n <\/div>\r\n <\/div>\r\n \r\n <div class=\"exercise-card\" \r\n data-video=\"https:\/\/www.youtube.com\/embed\/Fwd58bSVOK4?si=8PUgK77qcIWThGps\">\r\n <img decoding=\"async\" src=\"https:\/\/i.ytimg.com\/vi\/plb5jEO4Unw\/hq720.jpg\" alt=\"Dumbbell Deadlift\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Dumbbell Deadlift<\/div>\r\n <div class=\"card-detail\">3 sets \u00d7 15 reps<\/div>\r\n <\/div>\r\n<\/div>\r\n\r\n <img decoding=\"async\" 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\" alt=\"Dumbbell Deadlift\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Dumbbell Deadlift<\/div>\r\n <div class=\"card-detail\">3 sets \u00d7 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\/t2-IUkc3eTA?si=Y0QTP0_I3njOQ7IT\">\r\n <img decoding=\"async\" src=\"https:\/\/i.ytimg.com\/vi\/d94xX-AQZ0A\/maxresdefault.jpg\" alt=\"KB Swings\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">KB Swings<\/div>\r\n <div class=\"card-detail\">3 sets \u00d7 10 reps<\/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 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Rest 60\u201390 seconds between sets. 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