Advanced Tricep Workout \u2013 Week 4<\/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: 0px; }\r\n .card-detail { font-size: 0.99rem; color: #444; margin-bottom: 5px; font-weight: 500; }\r\n .card-notes { font-size: 0.92rem; color: #1a387c; 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 Tricep Workout \u2013 Week 4<\/h1>\r\n <p class=\"subtitle\">Advanced volume, drop sets & failure sets<\/p>\r\n <div class=\"cards-grid\">\r\n\r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/h2RAqKx4klE\">\r\n <img decoding=\"async\" src=\"https:\/\/encrypted-tbn0.gstatic.com\/images?q=tbn:ANd9GcT9uotvUfAWt05lnDVhBJMdMAjWzSwaZxsg-w&s\" alt=\"Close Grip Decline Bench Press\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Close Grip Decline Bench Press<\/div>\r\n <div class=\"card-detail\">4 sets \u00d7 12 reps<br>+ 1 set same weight to failure<\/div>\r\n <div class=\"card-notes\">Last set: use same weight, rep out to failure<\/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\/8iPEnn-ltC8\">\r\n <img decoding=\"async\" src=\"https:\/\/encrypted-tbn0.gstatic.com\/images?q=tbn:ANd9GcSNTRRT0yZHSGsqpx1HnOZxQNx56rxOeahd0g&s\" alt=\"Dumbbell Skull Crushers\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Dumbbell Skull Crushers<\/div>\r\n <div class=\"card-detail\">3 sets \u00d7 20 reps<br>+ 1 set drop set to failure<\/div>\r\n <div class=\"card-notes\">Last set: reduce weight, rep out to failure<\/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\/F88N6ZQjRV4\">\r\n <img decoding=\"async\" src=\"https:\/\/encrypted-tbn0.gstatic.com\/images?q=tbn:ANd9GcQsDmQV2lX6hIGwXEsmeLGpOO3AMdwv3x-gQA&s\" alt=\"Tricep V-Bar Press Downs\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Tricep V-Bar Press Downs<\/div>\r\n <div class=\"card-detail\">3 sets \u00d7 20 reps<br>+ 1 set drop set to failure<\/div>\r\n <div class=\"card-notes\">Last set: reduce weight, rep out to failure<\/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\/_l3ySVKYVJ8\">\r\n <img decoding=\"async\" src=\"https:\/\/res.cloudinary.com\/peloton-cycle\/image\/fetch\/f_auto,c_limit,w_3840,q_90\/https:\/\/images.ctfassets.net\/6ilvqec50fal\/JdeBsAsNI2XepyM4IDL1U\/ef2c96e26f7c3af5bce6db428cd1237f\/Screenshot_2024-03-21_at_12.36.05_PM.png\" alt=\"Diamond Instability Pushups\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Diamond Instability Pushups<\/div>\r\n <div class=\"card-detail\">3 sets \u00d7 20 reps<br>+ 1 set drop set to failure<\/div>\r\n <div class=\"card-notes\">Last set: perform regular diamond pushups as drop set<\/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<div class=\"elementor-element elementor-element-304574c1 e-flex e-con-boxed e-con e-parent\" data-id=\"304574c1\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-3e23961 elementor-widget elementor-widget-html\" data-id=\"3e23961\" data-element_type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t\t<!DOCTYPE html>\r\n<html lang=\"en\">\r\n<head>\r\n <meta charset=\"UTF-8\">\r\n <title>Advanced Tricep Workout \u2013 Week 4<\/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: 0px; }\r\n .card-detail { font-size: 0.99rem; color: #444; margin-bottom: 5px; font-weight: 500; }\r\n .card-notes { font-size: 0.92rem; color: #1a387c; 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\/code-ai-trainer-home-page-1st\/\">← Back to Categories<\/a>\r\n<\/div>\r\n<div class=\"container\">\r\n <h1>Advanced Tricep Workout \u2013 Week 4<\/h1>\r\n <p class=\"subtitle\">Advanced volume, drop sets & failure sets<\/p>\r\n <div class=\"cards-grid\">\r\n\r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/h2RAqKx4klE\">\r\n <img decoding=\"async\" src=\"https:\/\/encrypted-tbn0.gstatic.com\/images?q=tbn:ANd9GcT9uotvUfAWt05lnDVhBJMdMAjWzSwaZxsg-w&s\" alt=\"Close Grip Decline Bench Press\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Close Grip Decline Bench Press<\/div>\r\n <div class=\"card-detail\">4 sets \u00d7 12 reps<br>+ 1 set same weight to failure<\/div>\r\n <div class=\"card-notes\">Last set: use same weight, rep out to failure<\/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\/8iPEnn-ltC8\">\r\n <img decoding=\"async\" src=\"https:\/\/encrypted-tbn0.gstatic.com\/images?q=tbn:ANd9GcSNTRRT0yZHSGsqpx1HnOZxQNx56rxOeahd0g&s\" alt=\"Dumbbell Skull Crushers\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Dumbbell Skull Crushers<\/div>\r\n <div class=\"card-detail\">3 sets \u00d7 20 reps<br>+ 1 set drop set to failure<\/div>\r\n <div class=\"card-notes\">Last set: reduce weight, rep out to failure<\/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\/F88N6ZQjRV4\">\r\n <img decoding=\"async\" src=\"https:\/\/encrypted-tbn0.gstatic.com\/images?q=tbn:ANd9GcQsDmQV2lX6hIGwXEsmeLGpOO3AMdwv3x-gQA&s\" alt=\"Tricep V-Bar Press Downs\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Tricep V-Bar Press Downs<\/div>\r\n <div class=\"card-detail\">3 sets \u00d7 20 reps<br>+ 1 set drop set to failure<\/div>\r\n <div class=\"card-notes\">Last set: reduce weight, rep out to failure<\/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\/_l3ySVKYVJ8\">\r\n <img decoding=\"async\" src=\"https:\/\/res.cloudinary.com\/peloton-cycle\/image\/fetch\/f_auto,c_limit,w_3840,q_90\/https:\/\/images.ctfassets.net\/6ilvqec50fal\/JdeBsAsNI2XepyM4IDL1U\/ef2c96e26f7c3af5bce6db428cd1237f\/Screenshot_2024-03-21_at_12.36.05_PM.png\" alt=\"Diamond Instability Pushups\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Diamond Instability Pushups<\/div>\r\n <div class=\"card-detail\">3 sets \u00d7 20 reps<br>+ 1 set drop set to failure<\/div>\r\n <div class=\"card-notes\">Last set: perform regular diamond pushups as drop set<\/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 Tricep Workout \u2013 Week 4 ← Back to Categories Advanced Tricep Workout \u2013 Week 4 Advanced volume, drop sets & failure sets Close Grip Decline Bench Press 4 sets \u00d7 12 reps+ 1 set same weight to failure Last set: use same weight, rep out to failure ▶ Dumbbell Skull Crushers 3 sets \u00d7 […]<\/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-556","page","type-page","status-publish","hentry"],"jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/pages\/556","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=556"}],"version-history":[{"count":7,"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/pages\/556\/revisions"}],"predecessor-version":[{"id":765,"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/pages\/556\/revisions\/765"}],"wp:attachment":[{"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/media?parent=556"}],"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 />

\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 Advanced Tricep Workout \u2013 Week 4<\/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: 0px; }\r\n .card-detail { font-size: 0.99rem; color: #444; margin-bottom: 5px; font-weight: 500; }\r\n .card-notes { font-size: 0.92rem; color: #1a387c; 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 Tricep Workout \u2013 Week 4<\/h1>\r\n <p class=\"subtitle\">Advanced volume, drop sets & failure sets<\/p>\r\n <div class=\"cards-grid\">\r\n\r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/h2RAqKx4klE\">\r\n <img decoding=\"async\" src=\"https:\/\/encrypted-tbn0.gstatic.com\/images?q=tbn:ANd9GcT9uotvUfAWt05lnDVhBJMdMAjWzSwaZxsg-w&s\" alt=\"Close Grip Decline Bench Press\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Close Grip Decline Bench Press<\/div>\r\n <div class=\"card-detail\">4 sets \u00d7 12 reps<br>+ 1 set same weight to failure<\/div>\r\n <div class=\"card-notes\">Last set: use same weight, rep out to failure<\/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\/8iPEnn-ltC8\">\r\n <img decoding=\"async\" src=\"https:\/\/encrypted-tbn0.gstatic.com\/images?q=tbn:ANd9GcSNTRRT0yZHSGsqpx1HnOZxQNx56rxOeahd0g&s\" alt=\"Dumbbell Skull Crushers\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Dumbbell Skull Crushers<\/div>\r\n <div class=\"card-detail\">3 sets \u00d7 20 reps<br>+ 1 set drop set to failure<\/div>\r\n <div class=\"card-notes\">Last set: reduce weight, rep out to failure<\/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\/F88N6ZQjRV4\">\r\n <img decoding=\"async\" src=\"https:\/\/encrypted-tbn0.gstatic.com\/images?q=tbn:ANd9GcQsDmQV2lX6hIGwXEsmeLGpOO3AMdwv3x-gQA&s\" alt=\"Tricep V-Bar Press Downs\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Tricep V-Bar Press Downs<\/div>\r\n <div class=\"card-detail\">3 sets \u00d7 20 reps<br>+ 1 set drop set to failure<\/div>\r\n <div class=\"card-notes\">Last set: reduce weight, rep out to failure<\/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\/_l3ySVKYVJ8\">\r\n <img decoding=\"async\" src=\"https:\/\/res.cloudinary.com\/peloton-cycle\/image\/fetch\/f_auto,c_limit,w_3840,q_90\/https:\/\/images.ctfassets.net\/6ilvqec50fal\/JdeBsAsNI2XepyM4IDL1U\/ef2c96e26f7c3af5bce6db428cd1237f\/Screenshot_2024-03-21_at_12.36.05_PM.png\" alt=\"Diamond Instability Pushups\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Diamond Instability Pushups<\/div>\r\n <div class=\"card-detail\">3 sets \u00d7 20 reps<br>+ 1 set drop set to failure<\/div>\r\n <div class=\"card-notes\">Last set: perform regular diamond pushups as drop set<\/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<div class=\"elementor-element elementor-element-304574c1 e-flex e-con-boxed e-con e-parent\" data-id=\"304574c1\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-3e23961 elementor-widget elementor-widget-html\" data-id=\"3e23961\" data-element_type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t\t<!DOCTYPE html>\r\n<html lang=\"en\">\r\n<head>\r\n <meta charset=\"UTF-8\">\r\n <title>Advanced Tricep Workout \u2013 Week 4<\/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: 0px; }\r\n .card-detail { font-size: 0.99rem; color: #444; margin-bottom: 5px; font-weight: 500; }\r\n .card-notes { font-size: 0.92rem; color: #1a387c; 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\/code-ai-trainer-home-page-1st\/\">← Back to Categories<\/a>\r\n<\/div>\r\n<div class=\"container\">\r\n <h1>Advanced Tricep Workout \u2013 Week 4<\/h1>\r\n <p class=\"subtitle\">Advanced volume, drop sets & failure sets<\/p>\r\n <div class=\"cards-grid\">\r\n\r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/h2RAqKx4klE\">\r\n <img decoding=\"async\" src=\"https:\/\/encrypted-tbn0.gstatic.com\/images?q=tbn:ANd9GcT9uotvUfAWt05lnDVhBJMdMAjWzSwaZxsg-w&s\" alt=\"Close Grip Decline Bench Press\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Close Grip Decline Bench Press<\/div>\r\n <div class=\"card-detail\">4 sets \u00d7 12 reps<br>+ 1 set same weight to failure<\/div>\r\n <div class=\"card-notes\">Last set: use same weight, rep out to failure<\/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\/8iPEnn-ltC8\">\r\n <img decoding=\"async\" src=\"https:\/\/encrypted-tbn0.gstatic.com\/images?q=tbn:ANd9GcSNTRRT0yZHSGsqpx1HnOZxQNx56rxOeahd0g&s\" alt=\"Dumbbell Skull Crushers\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Dumbbell Skull Crushers<\/div>\r\n <div class=\"card-detail\">3 sets \u00d7 20 reps<br>+ 1 set drop set to failure<\/div>\r\n <div class=\"card-notes\">Last set: reduce weight, rep out to failure<\/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\/F88N6ZQjRV4\">\r\n <img decoding=\"async\" src=\"https:\/\/encrypted-tbn0.gstatic.com\/images?q=tbn:ANd9GcQsDmQV2lX6hIGwXEsmeLGpOO3AMdwv3x-gQA&s\" alt=\"Tricep V-Bar Press Downs\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Tricep V-Bar Press Downs<\/div>\r\n <div class=\"card-detail\">3 sets \u00d7 20 reps<br>+ 1 set drop set to failure<\/div>\r\n <div class=\"card-notes\">Last set: reduce weight, rep out to failure<\/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\/_l3ySVKYVJ8\">\r\n <img decoding=\"async\" src=\"https:\/\/res.cloudinary.com\/peloton-cycle\/image\/fetch\/f_auto,c_limit,w_3840,q_90\/https:\/\/images.ctfassets.net\/6ilvqec50fal\/JdeBsAsNI2XepyM4IDL1U\/ef2c96e26f7c3af5bce6db428cd1237f\/Screenshot_2024-03-21_at_12.36.05_PM.png\" alt=\"Diamond Instability Pushups\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Diamond Instability Pushups<\/div>\r\n <div class=\"card-detail\">3 sets \u00d7 20 reps<br>+ 1 set drop set to failure<\/div>\r\n <div class=\"card-notes\">Last set: perform regular diamond pushups as drop set<\/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 Tricep Workout \u2013 Week 4 ← Back to Categories Advanced Tricep Workout \u2013 Week 4 Advanced volume, drop sets & failure sets Close Grip Decline Bench Press 4 sets \u00d7 12 reps+ 1 set same weight to failure Last set: use same weight, rep out to failure ▶ Dumbbell Skull Crushers 3 sets \u00d7 […]<\/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-556","page","type-page","status-publish","hentry"],"jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/pages\/556","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=556"}],"version-history":[{"count":7,"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/pages\/556\/revisions"}],"predecessor-version":[{"id":765,"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/pages\/556\/revisions\/765"}],"wp:attachment":[{"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/media?parent=556"}],"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 />